This DVD contains five 7-17 minute workouts. Stephanie leads with 6 WWE divas in the WWE training center. The DVD contains a 4 week workout calendar. You can mix and match, play all or select a workout and the workouts contain audio options. You will need dumbbells for these workouts and an exerciser shows some modifications.

Upper Body (13 min): After a warmup Stephanie shows a demo of each exercise. You will perform 2 rounds of the following exercises push-ups, bi curls, row, kickbacks. The first round is 8 reps and the second 12. The workoout concludes with a cooldown.

Lower Body (15 min): After a warmup Stephanie shows a demo of each exercise. You will perform 2 rounds of the following exercises squats, dips, deadlift, modified plank glute raises, and donkey hip circles. The first round is 8 reps and the second 12. The workoout concludes with a cooldown.

Abs/Core (11 min): After a warmup Stephanie shows a demo of each exercise. This is a tabata style routine, you perform each exercise for 20 seconds with 10 seconds rest in between. Exercises include plank to pike, runner sit ups, double crunch press, flutter kicks, plank hip twists, crunches, straight leg lifts, and toe touches.

Cardio (17 min): After a warmup Stephanie shows a demo of each exercise. You will perform two circuits, 6-12 reps of eahc exercise. Exercises include: elevator planks, burpees, Mt. climbers, plank jacks, squat to lunge, walk out push-ups, plank to side plank, bridge, and cool down.

Flexibility (7 min): This athletic stretch routine includes runners lunge, pigeon pose, child pose, supine knee pull across, inner thigh frog stretch, cobra, squat to stand.

These are solid to high intermediate routines. Stephanie provides plenty of form pointers and exercise demos. She provides rest breaks and motivation. I received this DVD to review.

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