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