Bosu Strong and Stretched Fitness DVD 7 "Strong" sequences designed to improve total body strength and endurance 5 "Stretched" sequences to help improve mobility, flexibility and balance A bonus "Balance Challenge Variables" tutorial to expand the options for every exercise and stretch Progressions and regressions to make each exercise and stretch appropriate for a variety of fitness levels Designed to be used with BOSU Balance Trainer, BOSU Soft Fitness Ball - 4 lbs, Yoga Mat (optional)