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