First week of ten

Women Men
Arm-raising 5 Half press-ups 15
Leg-raising 5 Side-bending 15
Side-bending 10 Half squats 15
Dorsal exercise 5 Dorsal exercise 12
Sit-ups 5 Burpees 10
Burpees 4 Sit-ups 15
Spot running 3 Spot running 4

Fitness start. Week: One, Two, Three, Four, Five, Six, Seven, Eight, Nine, Ten, Maintenance