| W lifts | flank raises (left) | lie on back, leg raises | shoulder taps | lie on front, trunk raises |
| lunge knee drives (left) | triceps dips on sofa | squat jump to lunge | pike fold walk-out | lie on front, leg raises |
| flank raises (right) | side plank raises (right) | X |
side plank raises (left) | lunge knee drives (right) |
| bicycle crunchies | tuck sit ups | pistol squat (left) | sphinx press-ups | alternating V sits |
| spider man press-ups | calf - heel raises | step back lunge | wide squats | pistol squat (right) |