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