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