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