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