The 9ROUND Training System Consist Of The Following: 2 Minutes 30 Seconds Of Aerobic Exercise- Primary Exercise Time For Each Round. 30 Seconds Of Anaerobic Exercise - Trainer Will Push You To "Burn It Out" The Last 30 Seconds Of Each Round. 30 Second Active Break - A Form Of Exercises To Keep The Heart Rate Up Between Rounds I.E. Push Ups/Jumping Jacks Etc...Membership Includes Personal Trainer, Gloves, Handwraps, Keytag, Bumper Sticker,Online Nutrition, And Unlimited Workouts. My Zone Training Heart Monitor(Optional). No Professional Workout Experience Necessary, Only ENERGY AND ENTHUSIASM!!!