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