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