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