This is the first free weight video I ever purchased. Gilad give a detailed introduction of the moves at the beginning of the video. The workout begins with a warm up. Maryann did a good job of describing the moves. I especially like all the squats and plies. The inner thigh workout is also very good. After about a month of doing this video, I noticed more definition to my inner thighs (my most difficult area to tone). This video is broken down into three segments (each about 15 minutes long). Upper body workout is excellent, focusing on biceps, triceps, chest and back. Push ups are included at the end of segment 2. Gilad includes back lunges, which I found difficult to do. Instead of those, I just do squats.
If you have not worked with free weights before, I would do the workout without weights. I workout with 6lb weights, and have been doing this video for a year.

Nancy Webb