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