With this workout, my goal was to build a fun lower body workout that you can do anywhere. With the lengthy intervals, it ends up being a workout that challenges both cardio and muscle endurance. You only need dumbbells for this routine, however, if you want to step up the challenge and the benefits, you can always add more weights while doing this workout. Even if you're doing this without any extra resistance, you're still going to feel it! ~ Berceste