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