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