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