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