This workout starts with about a 2-3 minute warm up with no stretches at all, you do some side stretches then you do a move where you bend forward and back, a few plies to warm up the lowerbody then you do 4 sets of calf raises doing different things with your hands, opening and closing your hands, to warm up the upperbody, some shoulder shrugs, some balancing moves to the front, side and back and then you start the workout.

It starts with punches to the front, hook alternating sides, uppercut alternating sides, jab alternating sides, elbows alternating sides, right knee up for 2 sets then left knee for 2 sets, then back to the right knee for another set and back to the left side. Then you do a jump rope move, jumping jacks, back and forth shuffle, hop to the right and left with feet together, that's your cardio segment everytime.

First combination is a punch with a front kick done on one side and then the other, next is a side kick with a front punch doing one leg for a full set and then the other leg. Next is a back kick with front punch done on both sides. Next is a roundhouse kick with front punch doing 2 sets on each side. Then you do a reverse kick with front punch, this is a kick to the front but you make a circle with it, really works the hip flexors. Then you do your little cardio section again with the same moves.

Next is a punching series with plie's doing punches up and then doing a plie and punching, then the same move with a hook, then uppercut, then jabs and you are constantly doing plies the whole time.

Next is a series, kind of long, of nothing but blocking moves, then you do one with elbows up. Then you do a punch on each side and then a blocking move to work the obliques. Then you do alternating uppercuts to the side. Next is a front kick with a back kick with punches doing 2 sets on each side. Next is a front kick, roundhouse kick and a punch doing 2 sets on one side and then 2 sets on the other side. Next is a punch, punch, knee up, roundhouse kick, 2 sets on each side. Then you do a punch, punch, knee up, side kick, this one he does one set on one side and 2 sets on the other side, other than that he is very even on his moves. Next is elbow, elbow, knee up, one side then the other. Next you do a punch, punch, front kick, side kick, front kick, side kick alternating sides as you go. Then you do a punch, punch, reverse kick, one set on each side.

Next you do your short cardio section again and then you do a short upperbody combination ending with 2 knee ups. The last thing is very fast punches to the front, then slow uppercuts and then you do very fast uppercuts. The cooldown is only about 2 minutes long, if that, no stretches at all. You do a little tai chi and you're done.

The strength section of this workout starts with a super short warm up, no way you could do that section on your own with no other warm up. You do a few waist twists, side bends and the forward and back move using your waist, that's it!!! Not even a minute long.

You start the workout with the same little cardio section done in the workout. Next you do punch, punch knee up, front kick, knee up & front kick other side alternating as you go. Then you do punch, punch, knee up, side kick alternating as you go. Elbow, Elbow, knee, knee alternating as you go. Then you do the short cardio section once again.

Next is some killer ab work!!!! You do one exercise and rest a few seconds then you do a different ab routine, rest a few seconds, then you do some crunches, then rest, next is leg raises using your abs, then you do scissors using your abs to stabalize yourself, then you rest, then you do this move where your legs are out and you are resting on your hands with your upperbody off the floor and you push and pull your legs in and out. Next is stabalization exercises, you do a V with your legs and hold for 5 seconds, then for 5 seconds again, then 10 seconds. Next is oblique work done on both sides, then pelvic raises, then you do a reverse up to work your back laying on your stomach. Next you hold yourself up on your hand and do innerthigh work using your abs to stabalize your body. Next section you start off with the short cardio section once again. Next is punch, punch, front kick, roundhouse kick alternating sides as you go. Next is punch, punch, front kick, side kick alternating sides. Next is a punch, punch, back kick, back kick. Then you do your short cardio section again. Back to floorwork. You do 4 sets of push ups and then tricep dips. Next you are back on your feet doing your short cardio section again. Then you get in a plie position and stay down while you do a bunch of punches done fast and slow, very intense since it is the end of the workout and your legs are tired from all the kicking. Once again the cooldown is very short.

I really like this workout. You really work the legs hard. It's not as intense cardio wise as Tae Bo but it is better than Power Kicks, you work both sides very evenly and you'll be feeling it in your lowerbody very quickly. The cardio section is 35 minutes long and the strength section is 20 minutes long.

Instructor Comments:
He's nothing like Billy Blanks but he is still a very likable instructor, counts every single rep but since I really liked the workout it didn't bother me that much.

Dawn Henson