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