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