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