This is a 7-day, advanced, cardio and core series designed to be performed for a week or two when your body needs that break from all the lifting. It is a great way to get started on your "cutting" phase as well. Each session offers 7-9 exercises that include stretching movements followed by rowing followed by more stretching. All stretching is done for time not repetitions. After performing three stretching exercises to warm-up your body you'll do what is considered the best full body cardio movement, rowing. This one movement alone incorporates about 85 percent of your overall muscle mass! In each session, the first bout of rowing is to be performed at a slow pace to warm-up your body and prepare it for the upcoming second round of harder rowing. Move at a faster pace keeping your stroke volume much higher than the previous round. Stay Strong Together, MICHAEL WOOD, CSCS Jefit