Anyone can use it but women enjoy it more than men. One reason for this is the workout can be done in a Group Fitness Studio (If it has 15, 18 or 20 lb Dumbbells it helps) or on a fitness floor in a standard gym.
Regarding resistance, pick a weight you can do 12-15 reps with. As soon as you can do more than 15 reps on the first set of the workout, increase the weight in the next workout.
Pair 1: 2 Sets X 12-15 Reps
-A1: Dumbbell Goblet Squat
-A2: Push Ups
Pair 2: 2 Sets X 12-15 Reps
-B1: 1-Leg Hip Raise (Foot on Bench)
-B2: 1-Arm Dumbbell Row (Elbow in)
Pair 3: 2 Sets X 12-15 Reps
-C1: Dumbbell Step-Up
-C2: Dumbbell Shoulder Press
Pair 4: 2 Sets X 12-15 Reps
-D1: Dumbbell Biceps Curl
-D2: Supine Stability Ball Alternate Arm
Pair 5: 2 Sets X 12-15 Reps
-E1: Dumbbell Skull Crushers
-E2: Side Plank Reach Through
Give it a try!
