Ninth week of ten
| Women | Men | |||
| Arm-stretching | 25 | Press-ups | 22+8 | |
| Leg-raising | 10 | Side-bending | 35 | |
| Side-bending | 20 | Squat jumps | 25 | |
| Dorsal exercise | 8 | Dorsal exercise | 28 | |
| Trunk-circling | 10 | Double-jump burpees | 24 | |
| Leg-jumping | 30 | Sit-ups and leg-raising | 30+5 | |
| Spot running | 8 | Spot running | 10 |
Fitness start. Week: One, Two, Three, Four, Five, Six, Seven, Eight, Nine, Ten, Maintenance