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