The DVD begins with a 2 minute introduction to general weight loss guidelines, including amount of food taken in, sufficient exercise, and the benefits of pilates.

The workout itself is set off the shore of an ocean border with waves splashing on the rocks. The scenery is beautiful and inviting. The music is typical Gaiam relaxation music. There is nothing overly special nor offensive about it, although the beginning segment includes a nice drum beat in the background.

Ana begins the workout in standing pilates stance, then lowers down with arms crossed in front. The following is the list of exercise series included in the workout.

~ The hundred
~ Roll-up (5)
~ Single Leg Circles (5 each direction, each leg)
~ Rolling like a ball (5)
~ Single leg stretch ( 5 slow)
~ Double straight leg stretch (2 modified with arms and legs straight up, 3 normal)
~ Spine stretch forward (5)
~ Open leg rocker preparation (alternate leg extensions while balancing-2, follow both legs extended and balance)
~ Cork screw (3 each side)
~ Saw (3 each side)
~ Neck roll ( 2 sets)
~ Swan dive prep (5)
~ Childs pose stretch (2 breaths)
~ Single leg kick (5)
~ Double leg kick (4 sets of 3 kicks)
~ Child's Pose Stretch (3 breaths)
~ Shoulder bridge prep (5)
~ Side kick series (right side):
Up & Down (5)
Circles (8 each direction)
Bicycle (3 forward, 3 reverse)
~ Side kick series (left side)
~ One leg teaser (1 leg planted, 1 leg extended diagonally-3 each side)
~ Hip circles (2 each side)
~ Seal
~ Stand without the aid of hands

This workout is low to mid-intermediate. The pace moves a bit slower than typical Cabán workouts. At first I was irritated by this, as I was used to Ana's previous speed, but I soon realized that I was able to focus better and feel the exercises more deeply at this speed. Although it is not my favorite of Cabán's work, I am happy I made this purchase, and plan to rotate it into my collection.

Instructor Comments:
The instruction is impeccable, probably some of the best, detailed guiding that Ana has even done. It is performed in voice over format. As usual, Ana's form is excellent and inspiring. Ana uses a calm, yet motivating voice, and is very easy to follow. Her manner of speaking is not at all offensive, and it is easy to "bond" with her as an instructor.

T aka Cowfishpro