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