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