| WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 | |
| S | ||||
| M | Bed Flex I | Bed Flex II | Bed Flex III | Bed Flex II |
| T | ||||
| W | Bed Flex I | Bed Flex II | Bed Flex III | Bed Flex II |
| T | ||||
| F | Bed Flex II | Bed Flex II | Bed Flex III | Bed Flex III |
| S |
| WEEK 5 | WEEK 6 | WEEK 7 | WEEK 8 | |
| S | ||||
| M | Chair Force Diamond Dozen | Chair Force I | Chair Force I | Chair Force I |
| T | ||||
| W | Chair Force Diamond Dozen | Chair Force I | Chair Force I | Chair Force I |
| T | ||||
| F | Chair Force I | Chair Force I | Chair Force I | Chair Force II |
| S |
| WEEK 9 | WEEK 10 | WEEK 11 | WEEK 12 | |
| S | ||||
| M | Chair Force II | Chair Force I | Chair Force II | Chair Force III |
| T | ||||
| W | Chair Force III | Chair Force II | Chair Force III | Chair Force IV |
| T | ||||
| F | Chair Force III | Chair Force III | Chair Force IV | Chair Force IV + Chair Force I (optional) |
| S |
| WEEK 13 | |
| S | Chair Warrior I (optional) |
| M | Chair Force III |
| T | |
| W | Chair Force IV |
| T | |
| F | Chair Force IV |
| S | Chair Warrior I (optional) |