This Package Includes: Netted Carry Bag, Extender, Over-the-door Anchor, Adjustable Straps with comfortable handles and foot straps, and a Quickstart Work Out Guide Quickstart Workout Guide comes with 12 exercises with pictures for: Squats, Sprints, Hamstrings, Rows, Chest Press, Deltoids, Roll-Outs, Planks, Suspended Crunches, and Flexibilty. Portable: Whether you want to work out in the comfort of your own home, take it with you when you travel, or take it with you to the office; you can ft your work out in no matter where you are.