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