Second week of ten
| Women | Men | |||
| Arm-raising | 8 | Press-ups | 10 | |
| Leg-raising | 15 | Side-bending | 20 | |
| Side-bending | 15 | Half squats | 20 | |
| Dorsal exercise | 6 | Dorsal exercise | 16 | |
| Sit-ups | 8 | Burpees | 14 | |
| Burpees | 8 | Sit-ups | 20 | |
| Spot running | 4 | Spot running | 5 |
Fitness start. Week: One, Two, Three, Four, Five, Six, Seven, Eight, Nine, Ten, Maintenance