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