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