exercise list
- 1. lower: ski squats
- 2. lower: wide squats
- 3. lower: squat jump to lunge
- 4. lower: calf - heel raises
- 5. lower: lunge knee drives (left)
- 6. lower: lunge knee drives (right)
- 7. lower: pistol squat (left)
- 8. lower: pistol squat (right)
- 9. lower: hip bridges
- 10. lower: step back lunge
- 11. mid: tuck sit ups
- 12. mid: bicycle crunchies
- 13. mid: alternating V sits
- 14. mid: lie on back, leg raises
- 15. mid: lie on front, leg raises
- 16. mid: lie on front, trunk raises
- 17. mid: side plank raises (left)
- 18. mid: side plank raises (right)
- 19. mid: flank raises (left)
- 20. mid: flank raises (right)
- 21. upper: wrist flexors
- 22. upper: shoulder taps
- 23. upper: sphinx press-ups
- 24. upper: fingers in press-ups
- 25. upper: finger forward press-ups
- 26. upper: spider man press-ups
- 27. upper: triceps dips on sofa
- 28. upper: elephant press-ups
- 29. upper: pike fold walk-out
- 30. upper: W lifts