Allie starts the tape with a 3 min. warmup (approx.) with some brief stretches, and then she says prepare for low impact. This section to me is really mixed impact, grapevines with plyo jumps, bunny hops, etc. Then Lisa Kay does a low step section with basic steps, L-steps, and over the top, like the step segments on Strongheart. When I first did this video this step part really didn't raise my heart rate so I added some power moves a la Cathe Friedrich to the over the tops to make it more intense. All of the segments basically show you a basic pattern and then repeat it several times, which can get rather repetitive. After the step segment she does 4-limb aerobic moves with light weights. In my opinion, I felt this should have been at the end of the tape rather than this section because it brought my heart rate way down. After this segment Nancy does a tall box segment where you step on the tall box to a slower tempo. Allie comes back to do another mixed impact section which kind of reminds me of the aerobic section of Volume 2. After this there is another 4-limb section using the short box, and then Lisa does another step segment (which again, reminds me of one of the step segments in Volume 5). Allie does another tall box segment and a mixed impact segment. Nancy continues with a short step segment (I also added power moves to these) and she does dips off the step with the dowel and light weights and a series of lunges where you step the lunging leg onto the short step. I feel this segment should have been put where the 4-limb segment I mentioned should have been removed because after this segment my heart rate was higher, but then it was time for the cool down, I wanted to continue. Finally there is a series of planks and push ups, back work, and abs, which I really liked the "rock & lift" move, which is where you do a reverse curl and on the negative motion, you do a crunch with the upper body). Last there is a final stretch with the dowel. I like the use of the dowel with the stretches but not with the lunges, dips, etc. I feel its not necessary unless you have trouble with balance. I like this video, The Firm has added some better choreography, and I will probably use this in conjunction with Tough Tape or the other two Tri-Trainers or when I've hit the snooze button one to many times (which prompted my review today by the way). Its a decent (although not too intense) cardio workout in 45 minutes.

Instructor Comments:
All three of them were likeable instructors. I though their cueing was good and they seemed like they were having fun, maybe its their southern accents, it made them seem more friendlier.

Wendy M