This program is focused on developing your cardiovascular capabilities and is unique in structure and design in comparison to the other programs. Each sessions is to be performed as a circuit rather than straight sets - each circuit requires you to complete four exercises. In week one, perform each exercise for 30 seconds, taking a 10 second rest between each exercise. Once you have completed the first round, take a 60 second rest and repeat the circuit for another two rounds. As the weeks progress, the sessions begin to increase in difficulty. The length of time that you perform each exercise increases gradually from 30 seconds in week one to 60s in weeks three and four.