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