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