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