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