The program includes an easy to follow core exercises that changes each week. Only 11 minutes of exercises per day. The program also includes a video link that shows you the exercises listed in the program with modifications included. A 5 ingredient recipe meal plan is also included to make your life healthier and easier. 40 recipes included. You will have a stronger core and a healthier body. All links will be sent to your email after purchase. Please choose any appointment date/time and proceed.