This workout is created for the ladies. This is an full 12 week rapid fat loss program. After each gym session the following needs to be done also. HIIT CARDIO: Here’s the workout breakdown: Round 1 (repeat three times) Side lunges – 30 seconds Skaters (fast) – 15 seconds Rest – 15 seconds Round 2 (repeat three times) Sumo squats – 30 seconds Jumping squats – 15 seconds Rest – 15 seconds Round 3 (repeat three times) Overhead forward lunges – 30 seconds Fast feet – 15 seconds Rest – 15 seconds There is an exercise in this program called "burpees", if you not sure how to do it just follow this video link below. https://youtu.be/dZgVxmf6jkA Burpee is not on the system of Jefit. Burpee needs to be on Monday's schedule. Sets: 3 Reps: 10 Rest: 30s Also the following exercises needs to be done per leg. 10 reps per leg. This adds up to 20 reps. Dumbbell Walking Lunges, Split Jump and Single Leg Glute Bridge Circuit: Complete each exercise directly after the previous with no rest in between until all exercises have been completed. This is one set. Rest 1 - 2 minutes between each set. SuperSet: Completing 2 exercises directly after each other with no rest in between. After both exercises have been completed that counts as one set of the SuperSet. Tri Set: Completing 3 exercises directly after one another with no rest in between. After all 3 exercises have been completed, that counts as one set of the Tri Set. You can do these exercises at home or at your gym, depending on your circumstances. Refer to the Training Tips of each stage to adapt the training slightly. If you can’t do the weight and cardio training in one session, you can split it into two sessions - preferably cardio in the morning and weight training in the evening. Create an great diet for you also. "Just believe in yourself. Even if you don't, pretend that you do and, at some point, you will." –Venus Williams Please rate the program :)