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