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