Well i hate to admit it,but after spending way too long sat on barstools and eating fast food,..i did kinda start to let myself go a wee bit,..and like most sane people out there,..the thought of exercise is never on my favourites list,...but i was having a look through Amazon,and came across this product,..now i aint ever gonna be the kind of person to spend hours a day exercising or toning up,..so i am so pleased with the results i've noticed even after 2 weeks of using this product,..you get a chart showing you each exercise,..and i followed the recommendations of holding each pull for 5 seconds and repeat 5 times ...its as simple as that!...There is no need to strain,no need to sweat (too much)...and i just do a few of these exercises throughout the day,..and the results are fantastic,even just from a few minutes a day!...So i highly recommend this to anyone who like me,..aint really fond of exercise,..or lifting weights,...the only thing i will say,..is just try to concentrate on each exercise,..and do it correctly,..so you feel the right muscles working....,and never rush them. Okay,..well i'm off to "Muscle beach"...(not really i'm off to the pub) ...buy this from amazon now..its a bargain!