Tenth week of ten
| Women | Men | |||
| Rhythm press-ups | 10 | Press-ups | 25+5 | |
| Sit-ups | 12 | Side-bending | 50 | |
| Side-bending | 20 | Squat jumps | 30 | |
| Dorsal exercise | 20 | Dorsal exercise | 30 | |
| Bending exercise | 20 | Double-jump burpees | 30 | |
| Leg-jumping | 10 | Sit-ups and leg-raising | 35+5 | |
| Spot running | 6 | Spot running | 12 |
Fitness start. Week: One, Two, Three, Four, Five, Six, Seven, Eight, Nine, Ten, Maintenance