This is an interval-based workout program. There are two full body routines that you can do each week with 2-3 days rest between workouts. You have probably heard the saying “work movements not muscles.” This applies to the basic fundamental movement patterns not specific exercises. This ensures a balanced body and an efficient workout. This routine uses these basic movement patterns except Hip Hinge, which can be found in the advanced level plan. Depending on how you break it down, there can be 5-7 categories including: Squat, Lunge, Hinge, Push, Pull, Press and Core. You can find these under different names online like Rotation or Anti-rotation instead of Core. Stay Strong Together, MICHAEL WOOD, CSCS JeFit