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