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