Third week of ten
| Women | Men | |||
| Arm-raising | 10 | Press-ups | 15 | |
| Leg-raising | 8 | Side-bending | 20 | |
| Side-bending | 15 | Half squats | 25 | |
| Dorsal exercise | 7 | Dorsal exercise | 20 | |
| Sit-ups | 10 | Burpees | 18 | |
| Burpees | 9 | Sit-ups | 20 | |
| Spot running | 3 | Spot running | 5 |
Fitness start. Week: One, Two, Three, Four, Five, Six, Seven, Eight, Nine, Ten, Maintenance