I own all of Janet's CIA videos and each new one she makes keeps getting better. This video has 3 main segments. THe first two are cardiokickbox aerobics and the third segment is toning and strengthening using various kickbox, squat, lunge, etc. moves. In addition the tape features a warm up and cool down. One of my favorite aspects of this tape is the length. It's long. If the first 2 segments are done back to back, it provides around 65 minutes of cardio, which really suits me. It is intermediate/adv. in intensity. The warm up is good, it is more gentle than the warmup in Kickbox Express due to the fact that there is no jumprope. It is not as intense, but still gets you ready for the work ahead. The first section is kickbox drills. This is the most fun of all. It is about 30 minutes long and with 2 lb. hand weights really gets your heart rate up. It is fun because you keep moving through about 8-10 different kickbox "drills." You don't repeat things for too long so there is no boredom. Once you learn a drill, you move on to a new one. The drills are some familiar moves and some new ones. She does pivots, hip raises, side kicks, squat jumps, jab combos, jacks etc. Some of these moves are incorporated in the next cardio segment. The second section Janis refers to as the choreography segment. It is more dancey than the first, but still relies on kickbox moves. It is approx. 35 min. She teaches you 4 routines. After she is done teaching you the second routine, she goes back to the top and you do the first 2 all at once. She than breaks down the last 2 routines, repeats them and at the the very end, starts back at the top and you do all 4 routines for the "finale." This section is fun although a bit less intense than the first. I am kickboxed out by the time I am done with these two segments. The last section is toning and strenghening. I really haven't done this part. It is slower and more controlled than her toning segment in Kickbox Express so your heart rate does drop but the strength moves are reliable and numerous. She does lots of leg work using high reps. I like this video. The music is new and hip and the moves are quite innovative. It is a good tape to add to any crosstraining program.

Robyn