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