This disc contains two workouts, both done in an outdoor set overlooking a city. These workouts are done voiceover and there are 2 backgrounders that give you a side view of their form. The disc also includes a w/u & c/d and music options. You will only need a kettlebell for these workouts and they are performed barefoot. The set comes in a very nice secure cardboard book that keeps the discs safely in place.

Workout Seven: (24 min)This is a strength ladder superset workout. For the 1st 10 minutes you perform 1 squat & press per side, 2 single leg deadlifts, 2 squat & press per side, and 4 single leg deadlifts followed by a one minute rest. The next 7 minutes you perform 30 seconds each of: lunge & press, your choice of swing, and rest. The final 5 minutes are 3 sets of Russian twists, plank and rest for 30 seconds each.

Workout Eight: (15 min) This is a challenge workout. You perform a group of exercises (as many times through as possible) and rest as needed. Exercises include: 10 pushups, 20 squat jum ps, 30 rows (15 per side), 40 supine leg drops with the option of holding the kettlebell over your chest, and 50 two hand


The form pointers are great in this as with all the RKS workouts. These workouts get a lot done in a short amount of time. Very full body (including the heart) and work your muscles in a new way compared to traditional strength training. The set is easily adaptable to any fitness level as you can easily adjust the intensity of your workout depending on the weight of your bell. And because they are timed intervals- you can go at your own pace & rest when needed. I received this dvd to review.

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