This is a very general conditioning program that is written for ANY piece of home gym equipment, from your two legs (running around your block) to a stairmaster, treadmill, airdyne bike, rower...whatever! it's written in a non specific way so you can tailor it to your specific piece of equipment or whatever you want to use. This is a structure, a scaffolding—be creative if you want to enter in your own watts, steps, distance, calories or numbers—really whatever metric you want to use in order to get specific results for you. As always, if you have questions, ask me in the Forum. The only equipment I'm assuming that you have is: legs and a pull up bar. This program is 5x per week (Monday - Friday).