Seventh week of ten
| Women | Men | |||
| Arm-raising | 16 | Press-ups | 20+5 | |
| Leg-raising | 10 | Side-bending | 34 | |
| Side-bending | 10 | Squat jumps | 20 | |
| Dorsal exercise | 8 | Dorsal exercise | 25 | |
| Sit-ups | 12 | Double-jump burpees | 20 | |
| Burpees | 14 | Sit-ups | 45 | |
| Spot running | 7 | Spot running | 8 |
Fitness start. Week: One, Two, Three, Four, Five, Six, Seven, Eight, Nine, Ten, Maintenance