| flank raises (right) | lunge knee drives (left) | lie on back, leg raises | finger forward press-ups | step back lunge |
| alternating V sits | W lifts | wrist flexors | lunge knee drives (right) | wide squats |
| lie on front, leg raises | pistol squat (right) | X |
flank raises (left) | shoulder taps |
| side plank raises (right) | sphinx press-ups | tuck sit ups | elephant press-ups | hip bridges |
| spider man press-ups | pistol squat (left) | calf - heel raises | fingers in press-ups | pike fold walk-out |