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