Here is a breakdown of the moves for High and Tight:

Standing Section With Band (Since my BBL band snapped last year I do this with ankle weights instead)
Through out the whole workout he generally does a set of approx. 8 slow then another set at tempo then a set of short pulses.
No real warmup
You start standing with band around your feet not your ankles.

Side to side step while keeping tension on band. Then he teaches you accordian abs and arms then you add it all together. Basically a standing crunch while stepping side to side.

Leg Push Back: Stand on one leg, the other foot touches floor close behind you then farther away. This becomes Push The Air where you don't touch the toe to the ground but keep it in the air. Then you balance and pulse the leg up and down.
Then do other side.

Squat Side Leg Lift 4x then other side then again with about 16 reps each side.

123 Together: Stand on one leg, touch other toe out to side then in front then behind you then return feet together. Alternate sides. (I feel nothing from these and since I have ankle weights on I do slow front kicks instead).



Floor Work With Band Section: (Because my band snapped, and hit me in the face I might add, I also do this section with ankle weights: one on each ankle and one around the knee of my top leg).

Start lying on one side with band around knees.

Leg lifts. Lift both legs together and hold. Then you do leg lifts for top leg (outer thigh)
then hold top leg up and lift bottom leg to it (inner thigh).

Clam Shell: Bend legs and keep feet together while lift the top knee up and down. First set with feet on floor, Second set with feet suspended in air.

Corkscrew: You lean slightly forward from your side lying position and turn your top leg so your knee is on the floor and heel is straight up, then lift vertically up and down.

Then do the whole thing on the other side.

He adds in some stretches on your back here. Knee to chest and ankle crossed over your knee.



Floor Work with Ankle Weights Section:
This section is all on hands and knees with ankle weights on each ankle. Each exercise is done about 8 times then up tempo for 8 then short pulses. He goes into childs pose for a few seconds between each exercise.

Kneeling leg lift. One leg is bent about 90 degrees and lift up and down.

Kneeling Cross Kick Up. Same as above but on the down you cross the knee over the opposite calf then up.

Straight Leg Lift. Lift a straight leg up and down.

Straight Leg Cross Over. Same as above but on the down you cross your leg over the opposite calf. "upside down V shape" as he puts it.

Kneeling Diagonal Rainbow. Start with leg straight and diagonally out to side then make a half circle shape up over and down crossing over the opposite calf.

Then do all this on the other side.

Next you move on to inner thigh work. Lying on your side with top leg bent and the foot behing the bottom knee. Lift bottom knee up and down. Then he does circles to the front then circles to the back. Repeat on the other side.

Cool down is a few stretches on your back: Knee to chest, and spiral back twist.

Instructor Comments:
I like Leandro but there are a few comments about "getting the butt that you want so much" things like that I could do without. Overall he gives good form pointers and put together an effective workout.

Fitmama