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