This tape has two 15-minute upper body workouts. Firstly, a caveat: when she says "arms" she pretty much means arms only: chest and back are not really worked in this routine. The exercises she chooses emphasize biceps and shoulders, with a bit of triceps work thrown in as well. You do one set of 12 for each exercise, one right after the other, then take it from the top and do another set. Finally, there is a third set with fewer reps. This format is the same for both routines.

The first routine is done standing up. It begins with some side shoulder raises, then goes into biceps curls, upright row (which she classifies as a shoulder exercise), and some triceps work. In the first two sets, she performs some of the moves at half-tempo.

The second routine is performed seated, except for a brief push-up interlude. There are some standard moves like concentration curls, as well as some more usual ones like a combination reverse curl and lateral raise. She also includes triceps dips, and a complicated triceps pushup that could be awkward for the less coordinated among us. I substituted a regular push-up here because I found her arm position confusing.

Tamilee is one of the most gentle instructors there is. She frequently tells you not to be afraid of heavier weights and to push yourself, but qualifies that if your form suffers, or if you can't complete the set, you should lower the weight. I really enjoyed her pleasant attitude and soft tone, but she had this one annoyance of asking questions, then pausing for an answer. For example, she'll say something like "what happens if you want a greater challenge?" then pause and reply "that's right, you increase the weight." I could see this getting tiresome after several viewings, or else promoting giggles.

The three set format she uses is wonderful because you always know what's coming, and you can pyramid the weights if you want to. However, she does not count out loud during the sets, which might have been helpful. Overall, however, my quibbles with this tape are minor. I feel I got a decent workout, in a decent amount of time---and Tamilee made that time fly by. Definitely a tape one can grow with!

Joanna