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