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