MP4 (ipod) format - any player will play this file if you have any problems please email info@ricogroupfitness. We offer a 15 day money back guarantee so if you dont like, email us & we will refund you no questions asked. If you would like the higher resolution version of any purchased file please contact us for the link, most files are a few hundred megs & this site only allows a 100meg file size. This routine has been designed to be used as you see fit. As you get more familiar with the routines experiment around with hold duration, repetitions and order of exercises to stimulate learning how your body reacts & moves. Every body is different and finding what benefits you the most is best found through a wide range of experiences. Start slow, build over time and find ways to stick with the routines once a day or every second day for at least 2 - 3 weeks. I like to mute the generic music and play some music or an audio book I like in the background to stay motivated & on track. Please consult with a trainer or qualified professional for an appraisal of your technique and for more information on how you can improve. As with all exercise routines professional help is always advised and one session periodically will make sure you are on track for whatever goals you have for your exercise career. One more thing, if you enjoy the material please feel free to pass on to your friends. If our material helps you and your friends positively please consider hooking us up! Thank you for your interest & we wish you a long and fulfilling exercise career.