The workout is 35 minutes long and has five separate
segments: legs, buns, chest/back, arms, and abs (7
minutes each). There is no overall warm-up; each segment
begins with a very short stretch for those muscles
(except the abs). I'd prefer a warm-up and longer
stretch. I thought you weren't supposed to stretch
muscles unless they're warm. Legs: Dips, squats,
dip/squat combo. Stretch.
Buns: Squats, dips, hold on to chair back and do back and
side leg lifts (like we did years ago). Stretch.
Chest/Back: Pushups, 2 lower back moves, chest press
w/weights, pec flies w/weights, chest/pec combo, lat
pullovers w/weights. Stretch.
Arms: Biceps (fast), tricep kickbacks, shoulder combo,
tricep dips, rotator cuff, militaries, rear delt lifts.
Abs: A good combination of ab work. Stretch.
I'd say this is a good workout for B/I exercisers or for
a light day. I tried to change weights during the arm
section, but it went too fast. A little booklet was
included that describes the NAC system and how to mix and
match their 3 videos for either weight management, muscle
toning or cardio training. It also described resting,
target and maximum heart rate, and included a workout
Instructor comments: These four female champions are
just so perky, cute and energetic. They have an excellent
rappore with each other which makes their videos really
fun. I'm not sure why the token male is there; he doesn't
Overall, this is pretty good. There are 5 7-minute
segments, each targeting a different "part."
The legs and hips/buns sections are a little weak, and
the abs section is not bad, but nothing to get overly
excited about. But the chest/back and arm work is
surprisingly tough for only 7 minutes. Especially those
I was undecided about whether to keep this, but I've
decided I will. Instead of using it as a toning tape, I'm
going to just use the short segments as add-ons to my
I rank it a B+.
Instructor comments: There are 5 instructors, four
female and one male. I commented on the instructors in
another review, so I won't do that again -- but I would
like to note something else. The male, David, is always
"apart" from the others. The four women are in
front and always in the camera, but poor David is off to
the side and back a little ways. I don't get it. He
participates in the teaching (they all take turns). So
what's the deal with David?
This is a good toning tape to use on a light day -
after Tough Tape or any other heavy workout. There are
five sections each seven minutes: (1) Legs: consists of
squats without weights, and some plyometric squats. (2)
Buns: all standing side leg lifts front and back using a
chair for balance. (3) Chest and shoulders: good pushups,
some back exercises, dumbell flies on the floor. (4)
Arms: Mostly biceps and triceps (I used eight pounds for
all upper body) with some lateral work. (5) Abs:
considering only seven minutes, I feel the ab work was
very good. All in all, a good tape for a light day.