For the workout phase of the program you will need access to fitness club or a good home gym which includes an exercise ball, squat rack, barbells, dumbbells, step and a cable tower.

Cardiovascular training: the cardiovascular work can be a walk, stepping up and down a staircase, walking on a treadmill, cycling or whatever else. You may be tempted to do more than what is listed but don't. It's designed like this for a reason. How fast should you go? Just give it an effort. The point is to get your heart rate up and your heart pumping a little faster.

Exercise ball: Exercise balls are a great investment because they can assist in so many exercises. Make sure it's well inflated and that you are not sinking into it too much.

Squat rack or power rack: This will not only assist you in getting into certain lifts, it's also very important when it comes to safety. A great squat rack will get a lot of use.

Barbell: You will need a barbell with different weights

Dumbells: You will need a couple sets of dumbbells. If you are working from home we suggest purchasing one set of adjustable weighted dumbbells in order to save space and provide for incremental increases.

Step, bench or box: How high of a step you will use will depend on your fitness level. Ideally the step should allow for a 90 degree bend at the knee but start where you feel comfortable.

Cable tower: You will need a cable tower with a pulley at the top.

Mat: You may want to use a mat for your stretches.

Broom stick: A broom stick will help for stretching.