| tuck sit ups | hip bridges | alternating V sits | pike fold walk-out | squat jump to lunge |
| bicycle crunchies | W lifts | pistol squat (right) | spider man press-ups | wrist flexors |
| lie on back, leg raises | fingers in press-ups | X |
flank raises (left) | lunge knee drives (right) |
| flank raises (right) | ski squats | lunge knee drives (left) | wide squats | elephant press-ups |
| lie on front, trunk raises | calf - heel raises | pistol squat (left) | sphinx press-ups | step back lunge |