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