This is such a fun tape! There are three separate sections: Boot Camp, Step, and Stretch. The Boot Camp workout is 52 minutes, the step section is about 48 minutes (including warm up and cool down), and the stretch is 18 minutes.

The Boot Camp workout is certainly unique! You will need a step (turned vertically), and a body bar or a set of dumbbells (a light barbell would work). The choreography is very basic, as you would expect in this style of workout. After the warm up you start with intervals. They are done in a pyramid fashion--the first one is 20 seconds, the second is 40 seconds, the third is 60 seconds, the fourth is 80 seconds, and then the next is 60, next is 40, etc. They include power lunges off the back of the step, one-legged side-to-side jumps over the step, power squats from side to side (think "plunges" in Intense Moves except you do them over the width of the step), and straddle-down-jump ups. The recoveries are short and consist mostly of marches in place. Then you go on to speed drills. This includes very fast grapevines over the step (like step-ballchanges), high knee jogs on the floor, fast squats over the step, and jumping jacks. In between the drills, again, are short recovery segments. Next is the lower body circuit section alternating leg work with cardio intervals (think Bodymax but shorter and somewhat less intense). Donna, Helen and Sharon use a 15 lb. bodybar. If you are used to working with heavier weights, you could probably use heavier weights during this section. There are squats with the body bar, fast low jogs with wide legs, step up squats with the bodybar, fast squats and plyo jumps, back lunges off the step with the bodybar, plyo jacks without arms, front lunges onto the step with the body bar, multiple repeaters off the side of the step, fast straddles on the step, fast shuffles side to side behind the step, and a jump rope move where you alternate tapping each foot up onto the step. Short, intense, and fun! THEN...onto the dreaded and infamous pushup section! You will really feel this! I hardly ever get sore in my lats, but with this one I do! These are done in pyramid fashion as well (sets of 4, 8, 12, 16, 20, 16, 12, 8, 4), with different variations. There is very little rest in between sets, and you will do 100 of them! I counted! This is definitely an endurance workout! I really like the next section--it alternates 30-second sets of tricep dips off the step with core stabilization moves. There are 3 sets of each. Next is an ab section (with a few Method-style roll-ups at the end)--not really exciting, but then again you've already worked your abs with the stabilization moves. I do wish there was more oblique work, though. Helen and Donna banter back and forth, and really seem to be having a great time. This is good for a short, intense workout. As has been stated, it is an interval workout, but not quite as intense as Interval Max or Intense Moves. You will feel the pushups later!

The step workout is taught by Donna. It is an intermediate-level program with complex but doable choreography. I was able to pick up most of it the first time through after previewing it once. It is mostly low impact. When I previewed it, I thought it would be difficult to follow, but once I actually did the workout, it seemed easier to get than it looked. All the moves really flow together. Donna really seems sincere and friendly.

The stretch segment is led by Helen. She is like night and day in this tape--she is very soothing and low-key during the stretch--a complete change from the Boot Camp section! This stretch has moves influenced by Pilates, yoga and Tai Chi. That seems to be a popular style right now. For those of you who have done Kari Anderson's Angles, Lines & Curves--this segment is very much like that. Much of the music is the same, too. There are balancing and core stabilization moves, and some stretching. I noticed some Tai Chi-like moves as well. It doesn't have some of the deep stretching that you will get in yoga, though. All in all, I found it to be very enjoyable.

For those of you looking for an eclectic mix of styles in one CIA tape, this is the one for you!

Instructor Comments:
Donna and Helen co-instruct the Boot Camp workout, and they seem like they are having a blast! Helen is very much like a drill sergeant, complete with a whistle and green fatigue pants. This could come across as very cheesy, but for some reason to me it doesn't. They are having so much fun, and don't take themselves too seriously (but instruct well and show mostly good form). Helen is strong! The cueing and form pointers are good. I do have one comment about form, however; in the tricep dip section, Donna seems to be locking out her elbows at the top of the movement. Also, Sharon Money Twombley (who is the background exerciser) shows somewhat sloppy form on the pushups.

In the step section, Donna is so down-to-earth and friendly. Her cueing is good, and the routine is not difficult to follow after a time or two through it.

Helen changes personalities completely for the stretch segment. She is very graceful, speaks softly, and does a great job of encouraging and instructing on form.

Kristin Aziz