The ISO-MICRO-GYM hard copy is in the format of a laminated pocket size flip chart of 21 pages and contains a full body workout of 19 proven exercises to build muscle, burn fat and build core strength from Day 1. Take the program with you anywhere and do the exercises anytime as no equipment is required. Each exercise is illustrated along with easy to follow instructions and is a system of exercises that strengthens and shapes the whole body. Each workout takes approximately 15 mins. The exercises can be done as gentle or as dynamic as your body will allow making this system suitable for all ages and ability. There is email support via my website if required. Hi, I'm Keith Fairfield, and at 57 these exercises were key in rebuilding my body after a serious road traffic accident took me out for over two years. Exercises I had learned at the age of 16, inspired by the "ISO" masters like Charles Atlas, George F Jowett and Alexander Zass (The Amazing Samson). Isometrics are used in the physical fitness training of the US Marines, the S.A.S. and other "special forces". Todays athletes and their coaches swear by isometrics. Exercise techniques I have used all my life and now (June 2010) put together in the unique ISO-MICRO-GYM. Resistance training builds strength of muscles, bones and surrounding soft tissue as well as burning off calories fighting the aging process in both men and women. You will begin to see results within the 1st two weeks. Whether your young and fit or recovering from injury or illness you will be amazed at the results you can achieve with these proven techniques. I received the following comments from Dave of Penwortham two weeks after receiving the ISO-MICRO-GYM :- "Everyone should have one - great idea & it's working. Thanks" "The ISO-MICRO-GYM is a system for all ages and ability that does live up to it's claims" - Famous Physical Culture Historian and enthusiast - Gil Waldron. Also featured in Health and Strength Jan 2011