This is a 4-day, beginner QuickFit Program, level 2. The routine can be used in a variety of ways. First, there are three strength and two cardio sessions each week that you need to be aware of. Note: If you're sitting too much for your day job, make sure you're really warming up prior to each strength session. Next, you can complete the program five times a week to improve your general fitness and your work capacity. If you're just starting out, or you have been away from exercise for a while, the program will suit you well, just keep the intensity low for the first few weeks. Have fun with it. All three sessions are about 12-minutes in length while each cardio workout is 12-15 minutes long. Each session offers only bodyweight exercises that target the full body. The workout sessions can contain anywhere from 8-11 exercises and all are interval-based. The three sessions offer supersets. Stay Strong Together, MICHAEL WOOD, CSCS Jefit