This workout is upper body focused, with short cardio segments. There are 6 "rounds" with 3 strength training exercises, 1 minute of cardio, then there is a recovery/stretch before the next round. I really appreciate the time to stretch. This is a great one to use your heaviest weight. Each exercise has between 18-22 reps, with the exception of the back extensor work and the dead lifts, which had about half that. Actually, the deadlifts were the only exercise using weights that targeted the lower body. The rest were in the cardio segments, such as faster paced lunges and squats to get the heart rate up. Most of the impact was lower, until she added power to some of the moves.

the exercises were, in order:

Round 1) bench presses, bicep curls, side laterals--cardio: knee lifts & kicks with high arm raises, then stretch.

Round 2) lat rows, other arm lat rows, tricep dips--cardio: alternating lunges with her signature move "guys get out your cups" she says! Stretch

Round 3) Pushups, back extensors, rear delts--cardio: squat thrusts which seem to be like a move we called "burpies" in PE in school, then stretch.

Round 4) concentration curl, other arm, overhead tricep press--cardio: squats & high jumps, stretch.

Round 5) 1 arm lateral raises, other arm, dead lifts--cardio: skier type move, some with power, then stretch.

Round 6) ab work, short planks then traditional ab work.

There is plenty of time to get into position in each round, and everything is slow & controlled. A new move to me, was the shoulder work, the way you fan your way from frontal raises to lateral raises & then back, in round 5. I really felt a burn in my shoulders. Michelle Dozios had a hand in designing this workout the credits listed.

If you want a harder intermediate level tape, that is focused on upper body with cardio--this could be for you. Chyna makes it fun, so it wouldn't be for the overly serious. There are a few comments here & there that are not what you may want to hear every workout, but it is a good change of pace. I'd rate it an A-.

Lorrie