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