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