The workout is as follows:

1.Warm up (3:54)
2.Stretch (3:31)

Yoga section with 4 sun salutations
(upward dog/downward dog/warrior)

3.Duck and Cover (30 sec)
4.Twist and Pivot (30 sec)
5.Squat knee raises (30 sec)
REPEAT 3-5 x 3

6.Water break (15 sec)

7.Groucho in a hurry (30 sec)
8.DB Scoot (15 seconds each way)
9.Tires on fire (30 sec)
REPEAT 7-9 x 3

10.Water break (30 sec)

11.Jab slide uppercut (15 sec right then 15 sec left)
12.Low block lunge punch (15 sec right then 15 sec left)
13.Jump kick (15 sec right then 15 sec left)

REPEAT 11-13 x 3

14. Cool down/Stretch (8:30)

I will start with the 'cons,' especially given the previous review by Adrien.

CONS: A major gripe is the sheer length of the time between exercises. There is a lot of patter between exercises and especially before the repetition of each segment. Tony has a prolonged conversation with the 'kids' which slows down the action. In the first go-round of the third section with the upper body work, introduction of each move is prolonged to a point where you could have run through the segment twice per side before Tony actually starts the segment. The subsequent rounds are a bit faster.

A second issue is that as compared with the P90 original program, there is far less arm work here. This isn't necessarily a disadvantage, but something to take into consideration.

It would be difficult to increase your heart rate if you follow Tony, given the sheer number of breaks.
Total exercise time is probably close to 20 minutes. If you add the warm up that puts you to 28 minutes. Part of this is from prolonged stretching at the beginning and end, but mostly this has to do with excessive time between exercises.

Of note, the Yoga section is actually shorter then the original P90 one--something that I really think is sad.

With the exception of the jump kicks, it may be hard for some to keep up their heart rate during the last segment. It took me a while before I could do this aerobically, and I had to do these exercises about twice as fast as Tony and the kids to keep up my heart rate.


PROS: If you look at this workout as a 'stand alone', it may not have appeal. But if you look at it as part of a series it really fits in well. This is a lighter aerobic workout that contrasts well with the core cardio, plyo, and cardio interval workouts (which can be killers). If you are designing a program, it is important to have some days lighter than other so that you don't fatigue and can really 'bring it' on the harder days.

This workout kicks things up a notch from the original P90 series in the sense that Tony has you working larger muscle groups in the upper legs and buttocks areas harder then in P90. This builds strength, stamina, and burns more calories.

There are two choices that are both valid to increase your heart rate and keep it 'in the zone'

1) Skip the patter and just do the exercises
2) Work through the patter continuing the previous exercise

The first method yields a nice intermediate level workout. The second method really gives a low advanced workout. It's really just a matter of keeping yourself moving at all times.

NOTE: Purists will argue that a workout video shouldn't require that you touch the controls and should model the exercises on the screen so that you can mirror the exercises. You should not have to 'modify' program. Purists would be right. This is a problem with the video representation of this program. Nevertheless, the program itself stands.

After combining this workout with the rest of the P90 MS, I see the method to the madness. I really enjoy doing this workout and it is a valid part of a whole. This video really needs a 7-8 option where another round is added and the instruction/patter is eliminated yielding a more fluid workout.

So my grading is as follows:
WORKOUT: A
VIDEO: B-

I guess that averages out to a 'B'... not bad.

Instructor Comments:
As I have said before, Tony is Tony. You either love him or hate him.

Personally, I find him motivating and fun. But viewing other reviewers comments, they find him goofy, silly, and competitive. Tony is a little less silly in this one, but remains 'competitive'.

Jon L