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