| fingers in press-ups | finger forward press-ups | pistol squat (right) | lie on back, leg raises | flank raises (right) |
| lie on front, leg raises | lunge knee drives (right) | lie on front, trunk raises | alternating V sits | W lifts |
| step back lunge | side plank raises (left) | X |
pike fold walk-out | side plank raises (right) |
| bicycle crunchies | sphinx press-ups | elephant press-ups | tuck sit ups | wrist flexors |
| triceps dips on sofa | hip bridges | squat jump to lunge | flank raises (left) | lunge knee drives (left) |