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