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