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