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