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