This is a 5-day a week program that requires only bodyweight as your resistance. After performing 2-4 weeks of this plan, progress to version two (v.3) of this plan. The goal is a bodyweight workout each day ...Monday through Thursday. On Friday you cave a cardio workout - if you can't run as prescribed, try swimming or another form of cardio for the same duration. Ready to burn some calories and get ripped? Well, here is the routine to make that happen. This type of program works best when you monitor your caloric intake. Especially your late night eating - that needs to be eliminated while following this plan. Intermittent Fasting (IF) also works best in conjunction with this plan. Give yourself an 8-hour window to eat. Typically this is from 12 pm to 8 pm. Then you fast for sixteen hours. Dont skip a meal - still eat B/L/D ...just in that window of time. There is good evidence that this type of eating works well for a short period of time. Try this for a week and see how you feel. Weight yourself daily while on IF for some additional motivation. Stay Strong Together, MICHAEL WOOD, CSCS Jefit