This is a lower body workout that alternates strength work with cardio moves for 12 rounds. (One cardio and one strength move make one round.) Heavy weights are used for the strength moves. The cardio is uses both the floor and the step. It is high intensity and a lot of impact. Here is a breakdown:

Round 1- pop squats/jump rope/plyo jacks
alternating reverse lunges
Round 2- touch down jacks/split jumps
plie squats
Round 3- side explosive lunges
elevated lunges
Round 4- frog jumps forward/back/plie jacks
wide stance deadlifts
Round 5- plyo jacks/air jacks
squats
Round 6- dixie cup lateral skate
step ups
Round 7- power 7/up jack down jack
static lunge
Round 8- fast feet shuffle/jump rope
plie squats
Round 9- jump up on step & step off/straddle up and step down R lead
deadlift
Round 10- jump up on step & step off/straddle up and step down L lead
side lunges
Round 11- step knee tap down/freeze
single leg deadlifts
Round 12- L-step into over top of step 6 times & exit
alternating front lunge (on step)

I rate this an advanced workout. It is high on the fun factor and is probably my favorite of the Xtrain series. I like that the cardio is not repeated, except for one exercise that is done first on one leg then the other. The strength moves are not repeated either except for plie squats. The variety really makes the workout go by. You will use various dumbbells, a step with 3 risers, firewalker band (on some of the cardio moves) and dixie cups (I used 2 lb dumbbells.)

The production value is high. Cathe and crew look great and have great form There are many premixes as well as bonus material on the disc. I like the music too.

Instructor Comments:
Cathe is fantastic as always. She is so professional. Her workouts are pretty much the gold standard for me.

Melissa P