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