| squat jump to lunge | spider man press-ups | sphinx press-ups | pike fold walk-out | calf - heel raises |
| elephant press-ups | wide squats | flank raises (right) | lie on front, leg raises | W lifts |
| hip bridges | shoulder taps | X |
wrist flexors | ski squats |
| pistol squat (left) | bicycle crunchies | step back lunge | flank raises (left) | lie on back, leg raises |
| lunge knee drives (left) | tuck sit ups | lie on front, trunk raises | side plank raises (right) | side plank raises (left) |