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