whaddup bro? you listend to the first file... and I bet you're gonna LOVE the WORKOUT in this file! File instructs 100 pushups and 100 crunches with hypnotic stuff in the background... don't worry, you don't have to do all of them in the beginning, just do as many as you can... but as you listen each day and get stronger,  you'll quickly find that 100 is so easy that you practicaly SLEEP the whole way through it...