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