This is an efficient, weekly exercise program that offers a little bit of everything. From a band superset routine to some mobility work. There is also a good gym routine and finally some core & leg exercises mixed into this weekly flow making up part of the series. The fifth day is somewhat of a break for you - work on your own mobility and do 20-minutes of cardio on off days. Whenever you see exercises that are repeated back-to-back, simply perform the movement on one side of the body and switch to work the other side. As for the sessions designed as an interval sessions, perform as many repetitions as you can in the desired time. As you begin to feel more comfortable moving through the workout, you can increase all the interval times, adding on five seconds each week (that is if things aren't challenging enough for you). Day 1: Exercise Band Routine Day 2: Bodyweight Legs & Core Day 3: Cable Routine (Use Exercise Bands) Day 4: Dumbbell Quick Routine (One DB Only) Day 5: Cardio Day 6: Cardio Day 7: Foam Roll and 30-60 minutes of yoga to close out the training week. Stay Strong Together, MICHAEL WOOD, CSCS JeFit