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