This is 45-minute, total body interval workout. It has a very wide variety of moves in it, from kickboxing moves on the step to “jumping rope”, and doing squats while lifting weights. It has a class like setting in a small gym with Charles Harris working out in front of 10 other exercisers. There is definitely no complex choreography in this video. It is very easy to follow, and Charles counts out every move. The music sounds like something you would hear on a hip hop/R&B radio station, but it has an exercise beat that fits perfectly with the workout. I would call this an intermediate workout, but it could have easily been turned into an advanced workout if the intense cardio segments were longer, and if the ab work at the end was longer. Overall it is a great workout to do when you want to add variety to your routine and hit every part of your body in a short amount of time. Here is a breakout of the workout:
5 minutes – Warm up stretches while stepping from side to side, warm up squats followed by a ton a knee lifts which are combined with various arm movements such as bicep curls, overhead presses and chest flyes. Warm up front kicks, side kicks, and punches.
5 minutes – Still the warm up, but the music starts getting faster as you pick up the pace. Step side to side with arm movements. Right and left punches followed by some jumping jacks.
1 minute – “jumping rope”, “jump rope” while jumping from side to side and bringing your knees up.
3 minutes – Step ups. Start with right foot on the step and bring your left leg up while doing arm movements, then switch to the other foot.
Pick up your weights (Charles recommends 2 to 3 lbs, and “sometimes 5 lbs.”)
4-5 minutes – Step side to side while doing arm movements (bicep curls, chest presses, overhead presses, chest flyes). Oblique work- hold your right arm up and then bring it down while bringing your right knee up to meet it. (do this on both sides). Begin stepping side to side again and do bent over rows, tricep presses, side lateral raises, shoulder shrugs, combination bicep curl and overhead press.
1 minute – Put weights down and work your lower body with some front and side kicks.
4 minutes – (Get ready for an intense cardio segment) Turn your step so it is vertical to the TV. Quickly step on, over, and off your step while doing arm movements.
1-2 minutes – Put your step back horizontal for another intense cardio segment. Step up onto the step and do front kicks and punches.
2 minutes – Now you have a chance to catch your breath as you do some side bends and torso twists.
1 minute – Squats
2 minutes – Stationary lunges followed by a standing thigh stretch
Pick up weights
4 minutes – Step up and down on your step while doing arm movements (bicep curls, front raises, side lateral raises, overhead presses, chest flyes, chest presses).
2 minutes – Stand on your step (still holding weights) and do side bends, deadlifts, squats, squats with bicep curls, squats with front raises.
1 minute – Step down from step, put weights down, and do punches to the right and left
3 minutes – Pick up weights. Oblique work (Right elbow to right knee then repeat on other side). Stand with legs apart and do 3 count lateral raises (3 up and 1 down), do 3 count front raises (This is where you begin to feel it in your shoulders).
2 minutes – Put weights down and do some cool down stretches while stepping from side to side.
3 minutes – Ab work. While lying on your back, holding a dumbell in your right arm, bring your right arm to meet your right knee (do this on both sides). Work lower abs by raising your knees and butt off the floor. Work your upper abs with crunches.
2 minutes - Stretch

Instructor Comments:
Charles Harris keeps you going with words of encouragement during the workout. By counting out every move, he keeps you motivated while letting you know exactly when you are going to switch to a different move. He is a fun and friendly instructor, and I hope he does more videos.

Laura