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