| lie on back, leg raises | wrist flexors | wide squats | W lifts | tuck sit ups |
| calf - heel raises | spider man press-ups | side plank raises (left) | flank raises (left) | step back lunge |
| bicycle crunchies | lunge knee drives (left) | X |
ski squats | lunge knee drives (right) |
| fingers in press-ups | flank raises (right) | pistol squat (right) | lie on front, trunk raises | shoulder taps |
| finger forward press-ups | lie on front, leg raises | pistol squat (left) | alternating V sits | side plank raises (right) |