Nine short segments, each one targets a specific muscle group with a varied series of high rep exercises. It's all designed to build strength and endurance while increasing your metabolism. These are updated variations of proven classics. Cathe integrates pulses, tempo changes and range-of-motion variations into nearly every movement (a squat is hard, a pulse squat is harder). She also uses the equipment in unique ways (e.g. wrapping a resistance band around the dumbbell to intensify a bicep curl). Requires two sets of dumbbells, a resistance band and gliding discs (paper plates will work). Some exercisers also use barbells.