It is not a rep driven workout. You should do continuous reps with good form for the allotted time.

Beginners should perform 20 seconds of work followed by 40 seconds of rest for each exercise. Intermediates should perform 30 seconds of work followed by 30 seconds of rest and advanced (Firefit) athletes should perform 40 seconds of work followed by 20 seconds of rest for each exercise.

Thanks Ed. I agree, I just started to record with some new equipment in a different place….quality should be much better so please stay tuned..
Thanks for the input.
Stay safe,
Aaron Zamzow

Hello Rich, good question the programs that we offer all start with active movements and core exercises that are designed to help you move better and strengthen the core. When you first start I encourage you to 1) show your Dr. and get approval and 2) Start slow and incorporate a week or two of just the active stretching, foam rolling and core exercises. Then, after you build you core foundation and flexibility you should incorporate the strength. The programs emphasize efficient movement and core strength… then increase total body strength and power. Please let me know if you have more specific questions.
Stay safe and healthy,
Aaron Zamzow

I like what you have going here. I have two bulg disk, L5 &S1. Will these exercises hert my back or agrivate it?

Thanks, Rich