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