Each ab workout is designed to take only 4 minutes, and to effectively work all of your abdominal muscles; the lower abs, the upper abs, and the obliques. Each 4 minute ab workout consists of 4 sets of 10 crunches. It comes with five levels of resistance ranging from approximately 15 to 55 pounds of resistance. the machine itself comes complete with a workout dvd and booklet Packing :55*52.5*41cm 8pcs in a carton