Day 4 of week 1 is a 30-minute cardio and strength workout, consisting of 15 different exercises (50 seconds on, and 10 seconds rest) with the routine repeated twice. This workout is high impact. You'll need sliders, weights, and a chair/box. Tip: Create sliders by using the lids of a plastic salad box, which works great on carpet. For hardwood floors, a towel or old t-shirt works great.