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