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