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