You get 3 levels of resistance. From beginner to expert level in the cutest colors, with a mesh carrying bag. These bands offer such high resistance, you can easily grow and shape your glutes from home.. The set includes a complimentary written workout and complimentary demonstration videos with voiceover instructions of some of my favorite banded exercises. So even if you don’t know what to do with the bands or proper form, this package has you completely covered!