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