Directions Target Training: Strength; 8 mins, 4X week, 3 sets, 20 reps. Training recommendations and results are derived from a typical workout program, based on a 150lb individual. Your specific results may vary. Warnings Consult your physician before beginning this or any new exercise program to check for physical limitations that could create a safety or health risk. Do not continue to exercise if you experience pain. Important: Do not use for any purpose other than the intended applications as shown by any of the instructions, illustrations or DVDs. Cautions: Maximum weight bearing capacity is 300lbs. Important: Use this product only in accordance with the illustrations and instructions on the enclosed information sheet. Always wear no-slip athletic footwear to provide support, traction and cushioning.