| wide squats | lunge knee drives (left) | spider man press-ups | side plank raises (left) | lie on front, trunk raises |
| pistol squat (right) | pistol squat (left) | fingers in press-ups | wrist flexors | bicycle crunchies |
| sphinx press-ups | lunge knee drives (right) | X |
shoulder taps | finger forward press-ups |
| W lifts | flank raises (left) | side plank raises (right) | step back lunge | tuck sit ups |
| lie on back, leg raises | pike fold walk-out | ski squats | elephant press-ups | alternating V sits |