First week of ten
| Women | Men | |||
| Arm-raising | 5 | Half press-ups | 15 | |
| Leg-raising | 5 | Side-bending | 15 | |
| Side-bending | 10 | Half squats | 15 | |
| Dorsal exercise | 5 | Dorsal exercise | 12 | |
| Sit-ups | 5 | Burpees | 10 | |
| Burpees | 4 | Sit-ups | 15 | |
| Spot running | 3 | Spot running | 4 |
Fitness start. Week: One, Two, Three, Four, Five, Six, Seven, Eight, Nine, Ten, Maintenance