Sixth week of ten
| Women | Men | |||
| Arm-stretching | 16 | Press-ups | 30+6 | |
| Leg-raising | 10 | Side-bending | 30 | |
| Side-bending | 24 | Squat jumps | 20 | |
| Dorsal exercise | 8 | Dorsal exercise | 22 | |
| Sit-ups | 12 | Burpees | 26 | |
| Burpees | 10 | Sit-ups | 36 | |
| Spot running | 6 | Spot running | 7 |
Fitness start. Week: One, Two, Three, Four, Five, Six, Seven, Eight, Nine, Ten, Maintenance