You get an instant PDF download (26 pages! It's a small ebook!) complete with food guidelines and six different workouts. Three of them are circuits. Each one has sheets to track how many reps and what weights were used.
So far, I have loved it. Easy to follow, takes only 30-45 minutes most days, and when life got in the way on Friday, I simply switched workouts around so I still hit every workout.
As of today, I have completed the first week plus started week 2. I can tell you I was definitely sore after each day. The good kind of sore- the kind that tells you, "You did some WORK. Way to go, you little beast, you!" Or maybe that's just how I hear my muscles when my arms are so tired after a workout they shake cutting a zucchini.
I'm enjoying the 4 week Shap Up Plan If you're curious, go check it out. I'll share some before and afters in three weeks when it's all over!