Interval training is an efficient way to achieve muscle endurance, power and stability for every sport activity. Accomplish greater benefits by designing your own workout and changing up the amount of reps and cardio intervals you perform daily. The Warm-up will get oxygenated blood flowing in your extremities. To prevent injury and increase your range of motion, stretching exercises are performed next. While your muscles are warmed up you'll grab some 3-5 lb hand weights and begin Upper and Lower Body Strength Sculpting. Hit the back button to double up the amount of reps, thereby maximizing your muscle endurance. Put down the weights and begin Cardio Interval 1, a fat-burner which will boost your energy back up. Next you will grab a chair for standing support and pick up your weights for the next set of sculpting targeting biceps, triceps and calves. Trim your thighs and develop power in the legs and gluteus with squats and stationary lunges. Cardio Interval 2 will fire up your metabolism even higher and boost your resting heart rate. Depending on your current fitness endurance level, you may choose to skip the second interval and move onto the Chair and Floor Sculpting. Work chest and shoulder presses on a mat or seated in a chair. Pushups and plank exercises will work the abdominal and back muscles and belly-flattening exercises utilize the total core front, side and back for strong sculpted abs, stability and relief from back pain. A chair is used for standing support as well as seated stretching to release muscle tension, improve the way you feel and increase your longevity. Intense cardio combined with a variety of sculpting and rests create a total body workout to get you into top fitness conditioning and make you less prone to injury. Required Tools: 3-5 lb weights, sturdy armless chair, and a mat.