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