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