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