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