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