Each day, there is one full video showing all exercises together, then each exercise is shown in an individual video in case you have a specific one you want to focus on more. Watch the welcome video, the "How to" video, and the diet tips first. After that, it is recommended that you do each move listed for that day, then repeat all again. Keep going for 30 min. Go as HARD as you can with each move for 40 seconds, or however long is suggested in the video, then pause for 20 seconds between moves. Lets Get It!!