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