Basic beginner aerobic and weight toning program using dumbells to get you geared for the beginner programs offered here if you've never done a workout before. Use the "Gilad Beginner Weight Loss and Toning Program" DVD offerred online at the major online retailer for all things. (Amazon.com) for like $8. Gilad has a degree in Physical Exercise and is a good teacher at a good pace. The routine is great if you can ignore the attire and Hawaiian music. Do only what you are comfortable with up to 20 minutes to start to save room for weight toning later. Then do the Dumbell exercises with an appropriate weight. On listing the weight used, use dumbell weight times 2 to get final weight for the number of reps. i.e. 16 lbs for 10 reps for 8 lb dumbells 10 reps each arm. It is important to do this warm-up at your appropriate pace since no two people are alike. Everything in moderation so use caution and don't do too much the first day if you've been very out of shape for awhile. Keep progressing by adding more sets and resting less between exercises. Increase weights only when you have mastered all exercises back to back with a 5 minute break then 2 more sets like that one with a 5 minute rest between sets 2 & 3. You are ready for a more advance workout after mastering entire DVD and all dumbell exercises with no rest between exercises and 3 sets of each routine. Good luck on your next workout and be safe!