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