The app is a scam, the excercises are boring and not effective, they take money without notifying, just like thieves and won't reimburse cause of their "refund policy". Make sure you read very carefully the small print. As for excercices, there are tons of other much more effective and cheaper apps that will get you the results you need. The recipes on the app are too basic and lack explanation. I've tried a few and they turned out to be a disaster.