This is a great program to be used through the Holidays season. We know most people eat a few too many calories over the course of the Holiday season (Thanksgiving through New Years). This program will help keep your weight down. There are four unique training days that should be done every other day or back-to-back followed by a rest day, then back-to-back once more. Day 1: is an upper body workout. The workout starts off with barbell and dumbbell exercises and finished with a bodyweight core "finisher." Workout time = 60:00 Day 2: this session is all cardio. Try to use a Stair-master and then a rower. if these are not available, use whatever you have. Follow the format. Workout time = 20:00 Day 3: in this session, you will be asked to complete a series of 6 exercises in a circuit fashion. You will then have a second and third round of this. The volume of work is increased with each successive round. Workout time = 63:00 Day 4: this final session is a HIIT workout (high-intensity interval) session. Use whatever you have for equipment. Warm-up for 3-minutes and then mix 30-60 seconds of high intensity work followed by 1-2 minutes of easy recovery and repeat. Workout time = 20:00 Stay Strong and Happy Holiday! MICHAEL WOOD, CSCS Jefit Team