This dvd contains 2 workouts, each consisting of a 3 minute warmup, 24 minute weight loss challenge (Workout 1) or 24 minute interval burn (Workout 2) and a 3 minute cooldown to conclude. These 30 minute workouts use 3 sets of weights, light/medium/heavy, depending on the viewers level of fitness. Lindsay also has 3 levels being demonstrated: Lindsay is demonstrating at an intermediate level, Tara is showing beginner modifications while Amy is stepping up for the advanced participants.

Workout 1:

Starting with plies, you'll then do some pelvic tilts to warm the lower abdominals. The next move is a walking plie, dragging the outside leg in to meet the other. Bob and weave is next. Lindsay then adds a twist to warm the obliques. Repeater knees each side continue to get the blood flowing. Next up is a boxer shuffle into a knee strike. The knee strike this time through is done slower and more controlled to really work into the sides of the waist. Light weight work for the shoulders, chest and triceps are added next. You'll remain in a plie position and perform forward raises into a chest fly. Next you'll do a few tricep extensions. The next move is a sweep move for shoulders and then you'll perform bicep curls. Jab, jab speed bag begins the next cardio segment. Following this is a twist forward and back and then hooks. Big squat, double knee continue the combination. This is the entire combo and you'll perform it several times on that side. Next you'll move to the floor for some core conditioning. Lindsay provides good form pointers to ensure safety and enhance benefits. After one set of abs, you'll perform some tricep dips on the floor. Next you'll stand up for lower body toning. You'll perform a lunge, then a plie and you'll keep going through them steadily. (keeping heart rate up) Next you'll perform the jab, jab speed bag series to the other side. The next toning segment begins with core work on the floor again. You'll be in a leaned back position and do punches to work the obliques. Following this you'll stand and do plie sweeps holding one weight. You'll add a twist component to work the core. Kickboxing is next and starts with a roundhouse kick and a punch down to the floor. Jumping jacks follow. Cross punches are next. A knee with 4 punches down and a clap finish the combo. Pushups follow. These are different because Lindsay throws in a side plank on the up motion of the pushup. At the end of the sequence, you'll hold a side plank and perform side leg lifts with the top leg (tough!). Stretch briefly then perform the pushup sequence to other side. Ab work follows. Toe dips really work the lower abs. You'll then perform the kickbox roundhouse series to the other side. The completes the core of the 1st workout. Lindsay brings you down gently in the cooldown.

Workout 2:

Quarter squats begin the warmup. You'll only need 1 set of weights for this particular workout. Next is a moving side to side squat followed by bob and weave. Next is a standing oblique crunch. Bob and weave again but this time Lindsay adds punches. You'll move through the various punches and then perform a jump rope to complete the warmup. The 1st move of the Interval Burn workout begins lying on your stomach. You'll then then move into plank. (the girls demonstrate various levels of difficulty) Pushups follow and you'll do a set of 15. Stand up and grab your weights. Perform a double squat with overhead press and then move into alternating lunges. You'll do this sequence 3 times. Kickboxing is next. You'll begin with an ab crunch move followed by a knee and back kick. Jab move to each corner. Squat, roundhouse, squat and hold. Once you've learned the sequence you'll run through it several times on that side. Jump rope. Grab one weight to work the abs from a standing position. Hold the dumbbell overhead and bring the knee on the working side up to meet the elbow. (you should feel a "crunch" in your side obliques) Grab other weight and you'll know perform tricep kickbacks balancing on one leg. Next you do a move that is like swimming with the arms. Now you'll perform the same move kickbox choreography working the opposite side. Once that is finished you'll move 4 cross punches and 4 punch downs. Jump rope. Screamers are next. This move is actually a jumping knee pull. Next grab one weight and do a lumber jack move. Following this you'll perform a squat and "jump" up and swing the weight up. The next kickbox sequence follows. You'll begin with high/low punches, performing them first to one side then the other. Double knee each side follows. Speed bag for 2 and then 2 jumping jacks. March it out and then bring it to the floor for "triceps rocker". You'll begin in a plank in a triceps "hold" and then "rock" your body back and forth to isometrically tone and tighten the triceps! Then you'll move into side plank. You'll thread the needle and lower the hips back to floor. Boomerangs follow and then repeat side plank to other side. Bicycle crunches are next. One last kickbox segment follows. You'll repeat the last sequence you did but add a high/low speed bag onto it. Bob and weave starts to bring the heart rate back down. You'll then add a twist. March it out and prepare for cooldown. Lindsay performs a few stretches to loosen you out and conclude the workout.

Instructor Comments:
Received this as review copy from instructor

DeniseR