Fourth week of ten
| Women | Men | |||
| Arm-raising | 10 | Press-ups | 20 | |
| Leg-raising | 5 | Side-bending | 20 | |
| Side-bending | 20 | Half squats | 30 | |
| Dorsal exercise | 8 | Dorsal exercise | 25 | |
| Toe-touching | 14 | Burpees | 20 | |
| Burpees | 10 | Sit-ups | 25 | |
| Spot running | 4 | Spot running | 8 |
Fitness start. Week: One, Two, Three, Four, Five, Six, Seven, Eight, Nine, Ten, Maintenance