This intermediate interval program needs minimal equipment (bodyweight, adjustable bench, dumbbells and/or kettlebells) in order to get through it. There is plenty of research out there showing you can in fact build strength with home-based strength programs. One such research paper, published in Physiology & Behavior, showed body weight exercise were beneficial because growth “can occur independent of an external load.” In terms of your training plan, each workout day consists of 8 exercises that use either bodyweight, dumbbells or kettlebells. There is one superset in each program and each exercise has 3 sets with 6-10 repetitions. On your off days you need to do a cardio sessions. Each cardio is 20-minutes long. If you don't have access to the prescribed cardio, do whatever you can for 20 minutes that will keep up your heart rate level. For example, jump rope, jog, do stairs (indoor) or out at a nearby stadium, hike, or bike. Stay Strong Together! MICHAEL WOOD, CSCS JeFit