Digger lives up to its name. It tasks the entire body and you will definitely feel like you were digging, the day after. This is a strength training program that engages specific kinetic chains to generate the motion. The result is that muscles feel the load again and again. Great for activating the body's adaptive response which is what you want. It will definitely leave you feeling like you've done a strength workout.
Extra Credit: Use 7kg+ (14lb+) dumbbells.