This dvd has two 20 minute workouts: one cardio and one strength, and a 10 minute flexibility workout is also included. Each of the 20 min workouts includes its own w/u & c/d, unlike some of Denises other dvds. I wish they were seperate.
Cardio: Denise leads w/ a variety of background exercisers. It includes a few 30 second "power bursts" to get your heartrate up. I think this is an intermediate w/o but can easily be modified up or down. I really pushed myself and felt I got a great short w/o.
Some of the moves include squats, side steps, ab chops, push ups, torso twists, side shuffle, skaters, dips, jabs, jack-jab combo, high knees, pliet-side kicks, upper cuts, etc. There is also an ab section at the end that includes standing abs, floor abs, and planks.
Strength: I only previewed this portion. It includes some cardio moves to get your heart rate up but is mainly toning. There are many compound moves. Some kickboxing inspired moves, and balance work is also in there.
Some of the moves include: deadlift-row-tricep combo, pliet- chest scoop, squats, lunges, some kickboxing moves, etc. It ends with a floor work section: donkey kicks w/ a dumbbell behind your knee, planks, ab work, upper body work on the floor, etc.
It looks like you could easily heavy up due to the length (20 min) and not too many reps of anything. You would have to figure out which weights to use for each move as she only uses one set of dumbbells throughout.
IMO you could do all 3 segments for a 50 min w/o and get a solid intermediate workout. You would def have to modify up to get an advanced w/o but it can be done. I will keep this one! I have enjoyed the cardio section every time Ive done it and plan to one day do the strength portion.
Denise is Denise, so her cuing is not the best but it is better in this w/o than most of hers. She is perky but has toned it down ALOT for this one. You will still hear "you can do it" and "train like an athAlete". She is lower key IMO.