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