| elephant press-ups | lie on front, trunk raises | step back lunge | hip bridges | wide squats |
| pistol squat (left) | lunge knee drives (right) | pike fold walk-out | fingers in press-ups | side plank raises (left) |
| tuck sit ups | W lifts | X |
wrist flexors | flank raises (left) |
| triceps dips on sofa | spider man press-ups | finger forward press-ups | lunge knee drives (left) | flank raises (right) |
| squat jump to lunge | lie on back, leg raises | pistol squat (right) | lie on front, leg raises | side plank raises (right) |