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