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| 1 | January 5, 2009 | One Arm Rows (Back) | Push Ups (Chest) | Two Arm Rows (Back) | Flys (Chest) | Curls (Biceps) | Lying Extension (Triceps) | Hammer Curls (Biceps) | Overhead Extension (Triceps) | Meditation |  | Day 1 |
| 1 | January 6, 2009 | Squats (Thighs) | Lunges (Hammies) | Ballet Squats (Thighs) | Stiff Legged Dead lifts (Hammies) | One Leg Calf Raises (Calves) | Overhead Press (Shoulders) | Two Leg Calf Raises (Calves) | Bent Lateral Raises (Shoulders) | Meditation | | Day 2 |
| 1 | January 7, 2009 | Lying Leg Raises (Abs) | Crunches (Abs) | | | | | | | Aerobics | | Day 3 |
| 1 | January 8, 2009 | One Arm Rows (Back) | Push Ups (Chest) | Two Arm Rows (Back) | Flys (Chest) | Curls (Biceps) | Lying Extension (Triceps) | Hammer Curls (Biceps) | Overhead Extension (Triceps) | Meditation | | Day 4 |
| 1 | January 9, 2009 | Squats (Thighs) | Lunges (Hammies) | Ballet Squats (Thighs) | Stiff Legged Dead lifts (Hammies) | One Leg Calf Raises (Calves) | Overhead Press (Shoulders) | Two Leg Calf Raises (Calves) | Bent Lateral Raises (Shoulders) | Meditation | | Day 5 |
| 1 | January 10, 2009 | Lying Leg Raises (Abs) | Crunches (Abs) | | | | | | | Aerobics | | Day 6 |
| 1 | January 11, 2009 | | | | | | | | | Rest | | Day 7 |
| 2 | January 12, 2009 | One Arm Rows (Back) | Push Ups (Chest) | Two Arm Rows (Back) | Flys (Chest) | Curls (Biceps) | Lying Extension (Triceps) | Hammer Curls (Biceps) | Overhead Extension (Triceps) | Meditation | | Day 8 |
| 2 | January 13, 2009 | Squats (Thighs) | Lunges (Hammies) | Ballet Squats (Thighs) | Stiff Legged Dead lifts (Hammies) | One Leg Calf Raises (Calves) | Overhead Press (Shoulders) | Two Leg Calf Raises (Calves) | Bent Lateral Raises (Shoulders) | Meditation | | Day 9 |
| 2 | January 14, 2009 | Lying Leg Raises (Abs) | Crunches (Abs) | | | | | | | Aerobics | | Day 10 |
| 2 | January 15, 2009 | One Arm Rows (Back) | Push Ups (Chest) | Two Arm Rows (Back) | Flys (Chest) | Curls (Biceps) | Lying Extension (Triceps) | Hammer Curls (Biceps) | Overhead Extension (Triceps) | Meditation | | Day 11 |
| 2 | January 16, 2009 | Squats (Thighs) | Lunges (Hammies) | Ballet Squats (Thighs) | Stiff Legged Dead lifts (Hammies) | One Leg Calf Raises (Calves) | Overhead Press (Shoulders) | Two Leg Calf Raises (Calves) | Bent Lateral Raises (Shoulders) | Yoga | | Day 12 |
| 2 | January 17, 2009 | Lying Leg Raises (Abs) | Crunches (Abs) | | | | | | | Aerobics | | Day 13 |
| 2 | January 18, 2009 | | | | | | | | | Rest | | Day 14 |
| 3 | January 19, 2009 | One Arm Rows (Back) | Push Ups (Chest) | Two Arm Rows (Back) | Flys (Chest) | Curls (Biceps) | Lying Extension (Triceps) | Hammer Curls (Biceps) | Overhead Extension (Triceps) | Yoga | | Day 15 |
| 3 | January 20, 2009 | Squats (Thighs) | Lunges (Hammies) | Ballet Squats (Thighs) | Stiff Legged Dead lifts (Hammies) | One Leg Calf Raises (Calves) | Overhead Press (Shoulders) | Two Leg Calf Raises (Calves) | Bent Lateral Raises (Shoulders) | Meditation | | Day 16 |
| 3 | January 21, 2009 | Lying Leg Raises (Abs) | Crunches (Abs) | | | | | | | Aerobics | | Day 17 |
| 3 | January 22, 2009 | One Arm Rows (Back) | Push Ups (Chest) | Two Arm Rows (Back) | Flys (Chest) | Curls (Biceps) | Lying Extension (Triceps) | Hammer Curls (Biceps) | Overhead Extension (Triceps) | Yoga | | Day 18 |
| 3 | January 23, 2009 | Squats (Thighs) | Lunges (Hammies) | Ballet Squats (Thighs) | Stiff Legged Dead lifts (Hammies) | One Leg Calf Raises (Calves) | Overhead Press (Shoulders) | Two Leg Calf Raises (Calves) | Bent Lateral Raises (Shoulders) | Meditation | | Day 19 |
| 3 | January 24, 2009 | Lying Leg Raises (Abs) | Crunches (Abs) | | | | | | | Aerobics | | Day 20 |
| 3 | January 25, 2009 | | | | | | | | | Rest | | Day 21 |
| 4 | January 26, 2009 | One Arm Rows (Back) | Push Ups (Chest) | Two Arm Rows (Back) | Flys (Chest) | Curls (Biceps) | Lying Extension (Triceps) | Hammer Curls (Biceps) | Overhead Extension (Triceps) | Meditation | | Day 22 |
| 4 | January 27, 2009 | Squats (Thighs) | Lunges (Hammies) | Ballet Squats (Thighs) | Stiff Legged Dead lifts (Hammies) | One Leg Calf Raises (Calves) | Overhead Press (Shoulders) | Two Leg Calf Raises (Calves) | Bent Lateral Raises (Shoulders) | Yoga | | Day 23 |
| 4 | January 28, 2009 | Lying Leg Raises (Abs) | Crunches (Abs) | | | | | | | Basketball | | Day 24 |
| 4 | January 29, 2009 | One Arm Rows (Back) | Push Ups (Chest) | Two Arm Rows (Back) | Flys (Chest) | Curls (Biceps) | Lying Extension (Triceps) | Hammer Curls (Biceps) | Overhead Extension (Triceps) | Yoga | | Day 25 |
| 4 | January 30, 2009 | Squats (Thighs) | Lunges (Hammies) | Ballet Squats (Thighs) | Stiff Legged Dead lifts (Hammies) | One Leg Calf Raises (Calves) | Overhead Press (Shoulders) | Two Leg Calf Raises (Calves) | Bent Lateral Raises (Shoulders) | Yoga | | Day 26 |
| 4 | January 31, 2009 | Lying Leg Raises (Abs) | Crunches (Abs) | | | | | | | Aerobics | | Day 27 |
| 4 | February 1, 2009 | | | | | | | | | Rest | | Day 28 |
| 5 | February 2, 2009 | One Arm Rows (Back) | Push Ups (Chest) | Two Arm Rows (Back) | Flys (Chest) | Curls (Biceps) | Lying Extension (Triceps) | Hammer Curls (Biceps) | Overhead Extension (Triceps) | Meditation | | Day 29 |
| 5 | February 3, 2009 | Squats (Thighs) | Lunges (Hammies) | Ballet Squats (Thighs) | Stiff Legged Dead lifts (Hammies) | One Leg Calf Raises (Calves) | Overhead Press (Shoulders) | Two Leg Calf Raises (Calves) | Bent Lateral Raises (Shoulders) | Yoga | | Day 30 |
| 5 | February 4, 2009 | Lying Leg Raises (Abs) | Crunches (Abs) | | | | | | | Aerobics | | Day 31 |
| 5 | February 5, 2009 | One Arm Rows (Back) | Push Ups (Chest) | Two Arm Rows (Back) | Flys (Chest) | Curls (Biceps) | Lying Extension (Triceps) | Hammer Curls (Biceps) | Overhead Extension (Triceps) | Yoga | | Day 32 |
| 5 | February 6, 2009 | Squats (Thighs) | Lunges (Hammies) | Ballet Squats (Thighs) | Stiff Legged Dead lifts (Hammies) | One Leg Calf Raises (Calves) | Overhead Press (Shoulders) | Two Leg Calf Raises (Calves) | Bent Lateral Raises (Shoulders) | Yoga | | Day 33 |
| 5 | February 7, 2009 | Lying Leg Raises (Abs) | Crunches (Abs) | | | | | | | Aerobics | | Day 34 |
| 5 | February 8, 2009 | | | | | | | | | Rest | | Day 35 |
| 6 | February 9, 2009 | One Arm Rows (Back) | Push Ups (Chest) | Two Arm Rows (Back) | Flys (Chest) | Curls (Biceps) | Lying Extension (Triceps) | Hammer Curls (Biceps) | Overhead Extension (Triceps) | Rest | | Day 36 |
| 6 | February 10, 2009 | Squats (Thighs) | Lunges (Hammies) | Ballet Squats (Thighs) | Stiff Legged Dead lifts (Hammies) | One Leg Calf Raises (Calves) | Overhead Press (Shoulders) | Two Leg Calf Raises (Calves) | Bent Lateral Raises (Shoulders) | Basketball | | Day 37 |
| 6 | February 11, 2009 | Lying Leg Raises (Abs) | Crunches (Abs) | | | | | | | Aerobics | | Day 38 |
| 6 | February 12, 2009 | One Arm Rows (Back) | Push Ups (Chest) | Two Arm Rows (Back) | Flys (Chest) | Curls (Biceps) | Lying Extension (Triceps) | Hammer Curls (Biceps) | Overhead Extension (Triceps) | Rest | | Day 39 |
| 6 | February 13, 2009 | Squats (Thighs) | Lunges (Hammies) | Ballet Squats (Thighs) | Stiff Legged Dead lifts (Hammies) | One Leg Calf Raises (Calves) | Overhead Press (Shoulders) | Two Leg Calf Raises (Calves) | Bent Lateral Raises (Shoulders) | Yoga | | Day 40 |
| 6 | February 14, 2009 | Lying Leg Raises (Abs) | Crunches (Abs) | | | | | | | Aerobics | | Day 41 |
| 6 | February 15, 2009 | | | | | | | | | Rest | | Day 42 |
| 7 | February 16, 2009 | One Arm Rows (Back) | Push Ups (Chest) | Two Arm Rows (Back) | Flys (Chest) | Curls (Biceps) | Lying Extension (Triceps) | Hammer Curls (Biceps) | Overhead Extension (Triceps) | Rest | | Day 43 |
| 7 | February 17, 2009 | Squats (Thighs) | Lunges (Hammies) | Ballet Squats (Thighs) | Stiff Legged Dead lifts (Hammies) | One Leg Calf Raises (Calves) | Overhead Press (Shoulders) | Two Leg Calf Raises (Calves) | Bent Lateral Raises (Shoulders) | Meditation | | Day 44 |
| 7 | February 18, 2009 | Lying Leg Raises (Abs) | Crunches (Abs) | | | | | | | Aerobics | | Day 45 |
| 7 | February 19, 2009 | One Arm Rows (Back) | Push Ups (Chest) | Two Arm Rows (Back) | Flys (Chest) | Curls (Biceps) | Lying Extension (Triceps) | Hammer Curls (Biceps) | Overhead Extension (Triceps) | Meditation | | Day 46 |
| 7 | February 20, 2009 | Squats (Thighs) | Lunges (Hammies) | Ballet Squats (Thighs) | Stiff Legged Dead lifts (Hammies) | One Leg Calf Raises (Calves) | Overhead Press (Shoulders) | Two Leg Calf Raises (Calves) | Bent Lateral Raises (Shoulders) | Meditation | | Day 47 |
| 7 | February 21, 2009 | Lying Leg Raises (Abs) | Crunches (Abs) | | | | | | | Aerobics | | Day 48 |
| 7 | February 22, 2009 | | | | | | | | | Rest | | Day 49 |
| 8 | February 23, 2009 | One Arm Rows (Back) | Push Ups (Chest) | Two Arm Rows (Back) | Flys (Chest) | Curls (Biceps) | Lying Extension (Triceps) | Hammer Curls (Biceps) | Overhead Extension (Triceps) | Rest | | Day 50 |
| 8 | February 24, 2009 | Squats (Thighs) | Lunges (Hammies) | Ballet Squats (Thighs) | Stiff Legged Dead lifts (Hammies) | One Leg Calf Raises (Calves) | Overhead Press (Shoulders) | Two Leg Calf Raises (Calves) | Bent Lateral Raises (Shoulders) | Rest | | Day 51 |
| 8 | February 25, 2009 | Lying Leg Raises (Abs) | Crunches (Abs) | | | | | | | Aerobics | | Day 52 |
| 8 | February 26, 2009 | One Arm Rows (Back) | Push Ups (Chest) | Two Arm Rows (Back) | Flys (Chest) | Curls (Biceps) | Lying Extension (Triceps) | Hammer Curls (Biceps) | Overhead Extension (Triceps) | Aerobics | | Day 53 |
| 8 | February 27, 2009 | Squats (Thighs) | Lunges (Hammies) | Ballet Squats (Thighs) | Stiff Legged Dead lifts (Hammies) | One Leg Calf Raises (Calves) | Overhead Press (Shoulders) | Two Leg Calf Raises (Calves) | Bent Lateral Raises (Shoulders) | Rest | | Day 54 |
| 8 | February 28, 2009 | Lying Leg Raises (Abs) | Crunches (Abs) | | | | | | | Aerobics | | Day 55 |
| 8 | March 1, 2009 | | | | | | | | | Rest | | Day 56 |
| 9 | March 2, 2009 | One Arm Rows (Back) | Push Ups (Chest) | Two Arm Rows (Back) | Flys (Chest) | Curls (Biceps) | Lying Extension (Triceps) | Hammer Curls (Biceps) | Overhead Extension (Triceps) | Meditation | | Day 57 |
| 9 | March 3, 2009 | Squats (Thighs) | Lunges (Hammies) | Ballet Squats (Thighs) | Stiff Legged Dead lifts (Hammies) | One Leg Calf Raises (Calves) | Overhead Press (Shoulders) | Two Leg Calf Raises (Calves) | Bent Lateral Raises (Shoulders) | Meditation | | Day 58 |
| 9 | March 4, 2009 | Lying Leg Raises (Abs) | Crunches (Abs) | | | | | | | Aerobics | | Day 59 |
| 9 | March 5, 2009 | One Arm Rows (Back) | Push Ups (Chest) | Two Arm Rows (Back) | Flys (Chest) | Curls (Biceps) | Lying Extension (Triceps) | Hammer Curls (Biceps) | Overhead Extension (Triceps) | Meditation | | Day 60 |
| 9 | March 6, 2009 | Squats (Thighs) | Lunges (Hammies) | Ballet Squats (Thighs) | Stiff Legged Dead lifts (Hammies) | One Leg Calf Raises (Calves) | Overhead Press (Shoulders) | Two Leg Calf Raises (Calves) | Bent Lateral Raises (Shoulders) | Yoga | | Day 61 |
| 9 | March 7, 2009 | Lying Leg Raises (Abs) | Crunches (Abs) | | | | | | | Aerobics | | Day 62 |
| 9 | March 8, 2009 | | | | | | | | | Rest | | Day 63 |
| 10 | March 9, 2009 | One Arm Rows (Back) | Push Ups (Chest) | Two Arm Rows (Back) | Flys (Chest) | Curls (Biceps) | Lying Extension (Triceps) | Hammer Curls (Biceps) | Overhead Extension (Triceps) | Yoga | | Day 64 |
| 10 | March 10, 2009 | Squats (Thighs) | Lunges (Hammies) | Ballet Squats (Thighs) | Stiff Legged Dead lifts (Hammies) | One Leg Calf Raises (Calves) | Overhead Press (Shoulders) | Two Leg Calf Raises (Calves) | Bent Lateral Raises (Shoulders) | Meditation | | Day 65 |
| 10 | March 11, 2009 | Lying Leg Raises (Abs) | Crunches (Abs) | | | | | | | Basketball | | Day 66 |
| 10 | March 12, 2009 | One Arm Rows (Back) | Push Ups (Chest) | Two Arm Rows (Back) | Flys (Chest) | Curls (Biceps) | Lying Extension (Triceps) | Hammer Curls (Biceps) | Overhead Extension (Triceps) | Aerobics | | Day 67 |
| 10 | March 13, 2009 | Squats (Thighs) | Lunges (Hammies) | Ballet Squats (Thighs) | Stiff Legged Dead lifts (Hammies) | One Leg Calf Raises (Calves) | Overhead Press (Shoulders) | Two Leg Calf Raises (Calves) | Bent Lateral Raises (Shoulders) | Meditation | | Day 68 |
| 10 | March 14, 2009 | Lying Leg Raises (Abs) | Crunches (Abs) | | | | | | | Aerobics | | Day 69 |
| 10 | March 15, 2009 | | | | | | | | | Rest | | Day 70 |
| 11 | March 16, 2009 | One Arm Rows (Back) | Push Ups (Chest) | Two Arm Rows (Back) | Flys (Chest) | Curls (Biceps) | Lying Extension (Triceps) | Hammer Curls (Biceps) | Overhead Extension (Triceps) | Meditation | | Day 71 |
| 11 | March 17, 2009 | Squats (Thighs) | Lunges (Hammies) | Ballet Squats (Thighs) | Stiff Legged Dead lifts (Hammies) | One Leg Calf Raises (Calves) | Overhead Press (Shoulders) | Two Leg Calf Raises (Calves) | Bent Lateral Raises (Shoulders) | Meditation | | Day 72 |
| 11 | March 18, 2009 | Lying Leg Raises (Abs) | Crunches (Abs) | | | | | | | Aerobics | | Day 73 |
| 11 | March 19, 2009 | One Arm Rows (Back) | Push Ups (Chest) | Two Arm Rows (Back) | Flys (Chest) | Curls (Biceps) | Lying Extension (Triceps) | Hammer Curls (Biceps) | Overhead Extension (Triceps) | Meditation | | Day 74 |
| 11 | March 20, 2009 | Squats (Thighs) | Lunges (Hammies) | Ballet Squats (Thighs) | Stiff Legged Dead lifts (Hammies) | One Leg Calf Raises (Calves) | Overhead Press (Shoulders) | Two Leg Calf Raises (Calves) | Bent Lateral Raises (Shoulders) | Meditation | | Day 75 |
| 11 | March 21, 2009 | Lying Leg Raises (Abs) | Crunches (Abs) | | | | | | | Aerobics | | Day 76 |
| 11 | March 22, 2009 | | | | | | | | | Rest | | Day 77 |
| 12 | March 23, 2009 | One Arm Rows (Back) | Push Ups (Chest) | Two Arm Rows (Back) | Flys (Chest) | Curls (Biceps) | Lying Extension (Triceps) | Hammer Curls (Biceps) | Overhead Extension (Triceps) | Meditation | | Day 78 |
| 12 | March 24, 2009 | Squats (Thighs) | Lunges (Hammies) | Ballet Squats (Thighs) | Stiff Legged Dead lifts (Hammies) | One Leg Calf Raises (Calves) | Overhead Press (Shoulders) | Two Leg Calf Raises (Calves) | Bent Lateral Raises (Shoulders) | Yoga | | Day 79 |
| 12 | March 25, 2009 | Lying Leg Raises (Abs) | Crunches (Abs) | | | | | | | Aerobics | | Day 80 |
| 12 | March 26, 2009 | One Arm Rows (Back) | Push Ups (Chest) | Two Arm Rows (Back) | Flys (Chest) | Curls (Biceps) | Lying Extension (Triceps) | Hammer Curls (Biceps) | Overhead Extension (Triceps) | Yoga | | Day 81 |
| 12 | March 27, 2009 | Squats (Thighs) | Lunges (Hammies) | Ballet Squats (Thighs) | Stiff Legged Dead lifts (Hammies) | One Leg Calf Raises (Calves) | Overhead Press (Shoulders) | Two Leg Calf Raises (Calves) | Bent Lateral Raises (Shoulders) | Meditation | | Day 82 |
| 12 | March 28, 2009 | Lying Leg Raises (Abs) | Crunches (Abs) | | | | | | | Aerobics | | Day 83 |
| 12 | March 29, 2009 | | | | | | | | | Rest | | Day 84 |
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