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