This dvd contains one 12 min cardio, one 12 min upper body, a warm up and a cool down which can be combined or played individually. You will need your Zip Trainer, both core balls, and dumbbells for this dvd. Emily leads with 2 exercisers, one showing beginner mods & one showing some advanced mods.

Upper Body: This workout contains three 30 second short bursts followed by 30 seconds of active recovery. Exercises include: KB core ball swing on the dome, core ball concentration curl & row on dome, burpees to dome, single arm core ball tri work, triceps pushups, pushups on dome leaning back in between, plank ball pull in, and V sit core ball pull in.

Cardio: This workout contains three 30 second short bursts followed by 30 seconds of active recovery. Exercises include: lunge to & dip off the dome holding the core ball, core ball KB swing , hi knees, hop scotch, plyo mountain climbers, using the fully loaded ZT: burpee progressions, squat & overhead press, frog hops, & climber hop ups.

I rate this an intermediate routine. Emily does a great job of encouraging and providing form reminders. i love all of the unique ways to use the dome, it really adds a nice balance challenge and provides a functional feel to the workouts. I like the 7 lb ball so I vote the upgrade package is well worth the money- and the additional dvds provide an excellent variety. I received this dvd to review.

(dome - unzipped flat on floor, ZT - zipped Zip Trainer w/ or w/out a core ball, core ball - just the core ball, S+C - strength & cardio, C+S - cardio & strength, AMP -as many as possible)

lindseylu8