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