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