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