This is a quick, easy-to-follow, home exercise program designed for individuals with minimal space and exercise equipment. What you can expect with this training plan is two workouts that should take you about 35-45 minutes to finish, depending on your fitness level. The first session is a bodyweight routine where the only equipment you'll need is a jump rope. If you don't have one - jump in place as though you were jumping rope. The second session uses exclusively dumbbells and uses a superset format, basically, back-to-back exercises with minimal rest. Stay Strong, MICHAEL WOOD, CSCS Jefit Coach