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