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