| side plank raises (left) | ski squats | bicycle crunchies | lie on back, leg raises | squat jump to lunge |
| flank raises (left) | flank raises (right) | spider man press-ups | side plank raises (right) | sphinx press-ups |
| triceps dips on sofa | tuck sit ups | X |
wrist flexors | pistol squat (right) |
| lunge knee drives (left) | calf - heel raises | lie on front, trunk raises | pistol squat (left) | fingers in press-ups |
| W lifts | elephant press-ups | lie on front, leg raises | lunge knee drives (right) | alternating V sits |