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