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