This workout incorporates low weights and high(er) reps (14 - 16) in order to build a good fitness base. The light weights allow people to learn proper technique with minimal risk of injury. The workout is designed to be very efficient and applicable to every day movement patterns (functional). It is designed for someone who want to get back into resistance training or some one who is just starting out. The rest time between sets is between 30 - 40 seconds to keep the aerobic energy system as the primary energy contributer. Work-out time should be approximately 35 minutes.