This is a complete 1-day core program that can be added in on your off days if warranted. There are fivebeneficial core exercises that require you to perform 21/15/9 repetitions per set. The program offers 3 sets of each exercise, many of which are considered the best core exercises by popularity on the Jefit app. **Note: Four of the five exercises use resistance while the remaining two use only bodyweight. As you perform less repetitions for each subsequent set you do, increase the weight. If it is a bodyweight exercise (hanging leg raise, air bike), slow down the speed of the movement - think about performing each in "slow motion" to keep the muscle under tension longer for the 2nd and 3rd set. The session should take about 45-minutes to complete depending on fitness level. Stay Strong, MICHAEL WOOD, CSCS Jefit