You must have a resistance band, a bar, and a floor mat. It's optional to have some weights. It is adjustable for all fitness abilities. The focus of the program is: strengthening your core, explosive power, mobility, flexibility, general fitness and pulling power. There are 5 sessions which each take 1.5 hours. All complex movements have a video demonstation. The zip file includes a PDF and Word Doc format of the program so you can fill in your notes. You also get a free Stretch Guide.