Warning: I haven't actually done it (in the middle of STS)

But, it looks great, and although I thought SV was going to be too valley-girl for me, I really like her. There are two workouts, a high step workout, and a mat workout. The mat workout is not a floor workout, although you do a few exercises there. The workouts each alternate between intensity boosts (cardio blasts) and weight segments. Her intensity boosts build up, so at the beginning of the boost you aren't working as hard as you are toward the end. There is a workout timer that counts down the workout, and I included when each segment ends according to that clock). I couldn't tell how heavy the weights she's using are, but the back of the DVD says 3-10 pounds is needed. She pops up at the bottom of the screen to give you hints or encouragement, but you can turn that off. She also includes her V8 abs segment, which is a bonus and you can select that from the menu.

Warmup - 5 minutes - use this warmup for both workouts (there's only one warmup on the DVD)
Side lunges w/punches, step touches and then add a knee lift, alternating squats, squats with twist and open arm rotations, 8 pushups (all on her toes), 8 tricep pushups (all on her toes), calf raises w/muscle arms, lunges, jumprope and jogging in place

Workout 1 - High Step Workout - 30 minutes - This workout is done with a light and heavy set of weights and the high step w/4 risers. Breakdown:
Intensity boost - run w/heel kicks, run in place, run w/high knees
Grab heavy weights - high step leg presses with biceps curl, then stationary back rows w/one leg up on step, then tap up with rows (keep one leg on high step and tap other leg up onto step and then onto floor - kinda like a half Firm style leg press), switch legs (end 25:30)
Intensity boost - planks on high step, squat thrusts with hands on high step, triceps pushups on high step, repeat (end 24:01)
Grab light weights - alternate diagonal lunge with overhead press and kickback at end of lunge, then stop and do standing front raises with a row back at the top, then lower (end 21:52)
Intensity boost - side squat w/ side toe tap, side squat w/side knee raise, side squat w/side kick, then side squat and tap floor with hand (go very low) w/ side kick/punch, jacks, repeat other side (end 20:20)
Grab 1 heavy weight - single leg squat while standing on high step with front raise, then stand and circle weight over head, then squat pulses onto floor from high step with front raises, repeat on other leg, then side to side squats to finish off. Grab light weights - rear deltoid raises, planks on high step with weight raise and twist (end 13:33)
Intensity boost - jack and jab, fast feet with punches (end 12:33)
Repeat rear deltoids and planks with weight raise above (end 10:26)
Intensity boost - power squats (fast squat side to side) with single then double elbow strikes, then muscle arms (end 9:25)
Grab heavy weights - planks on high step while holding dumbbells, alternating rows, then plie squats with a reach down to the knee and pull back w/rotation, then do a single leg squat and hold while raising other leg, then switch legs.
Grab light weights - seated upright chest fly's. Triceps dips, then add tricep dip pulses with leg extensions, then pulse and hold yourself on one hand and extend legs (looks hard!) Chair pose and hold. Knee tucks on high step. Side chops with weights.

The only thing I was wondering is why there wasn't a bit more biceps work in the first workout. There are more shoulder, back, and triceps exercises. The pace is changed up quite a bit. Many times you start out lifting a weight slower, and then pick up speed. This one is definitely more leg intense than upper body.

Workout 2 - Mat Workout - 30 minutes - Need same weights as above
There is only one warmup, see above
Intensity boost - skaters (end 29:13)
Grab light weights - plies with chest fly, tree pose w/lateral raises and front raises (end 26:40)
Intensity boost - planks w/climbers (end 25:30)
Grab 1 heavy weight - Back lunge with single weight push up overhead, add a chop to side, then stationary lunge with overhead triceps extension, pivot twists with weight "swings", repeat on other side (end 20:54)
Intensity boost - jacks with arms to front and side, power jacks, repeat (end 19:42)
Grab heavy weights - Stationary runners lunge with back rows, come up and balance hold one leg up and back and row, then standing biceps curl, repeat (end 15:39)
Intensity boost - start standing, roll down onto back on the floor and come up, then add a jump (end 14:44)
Grab light weights - single leg deadlift, add a v-press up to ceiling at top of deadlift, then add a back leg lift on non-working leg at top of deadlift, then side bends holding weights (end 12:36)
Intensity boost - run w/high knees, fast tuck jumps, repeat (end 11:24)
Repeat deadlift sequence above and instead of side bends do knee raises with elbows to the knee holding weights (end 9:39)
Intensity boost - pulse squats and hops (end 8:47)
Grab one heavy weight - windmills (like a side bend) and squats (end 5:30)
Intensity boost - crab walk side to side with triceps dips (end 4:26)
Grab light weights - lying crunces with overhead weight circles and leg lifts, then planks with triceps kickbacks, repeat on other side, more planks

The music is repetitive instrumental stuff, but has enough of a perky little beat for me most of the time. She snaps her fingers sometimes, like during an inhale/exhale where you send the arms up and down. I never saw saw an instructer do that, but I actually thought it was cute. : ) There are enough different moves thrown in with traditional moves to make the workout interesting.

I can't wait to do this!

Nyx Black