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