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