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