He says that if you want to keep the phyisical form but you dont want to work much with iron you should do the first exercise. If you have a light weight do the second one using the dumbbells. It is useful for punch and defence techniques. The third exercise will make you GREAT, endurable. You should repeat it for 10 times without any pauses. He guarantees that you will become a monster who will be able to kill (win) any wrestler or boxer.