For those aiming to elevate their heart rate and enhance strength using dumbbells or resistance bands, this program offers the ideal solution, allowing you to choose between 30 or 60-minute workouts. Required equipment includes a mat, a long elastic band (Theraband), a circular elastic band (booty band or knotted long band), sliders (or household alternatives like dish cloths or plastic lids), and dumbbells selected for challenging the final repetitions of each exercise.