This is a 2-day, intermediate level exercise program geared toward office, home or gym use. There are two full body, training sessions each week. Take 24 hours off between workout sessions. The first session includes 12 bodyweight exercises that includes only 4-minutes of "all-out" work. Each exercise in both routines should be performed all-out for 20-seconds followed by a short, 10-second rest period. The workout is interval based, meaning there is no repetition count. The goal is to complete as many repetitions (using good form!) during each 20-second exercise station. This type of format is known as Tabata training. It is named after one of the leading HIIT researcher's, Japanese research scientist, Dr. Izumi Tabata. The second training session includes different exercises - also using bodyweight - but in addition, you will need a bench and jump rope. Each session is 7-minutes long. Make sure you're warmed before the start of each session - do some light cardio and stretching on your own or use a foam roller to help prepare your body for the workout. Stay Strong Together, MICHAEL WOOD, CSCS