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