This workout focuses on strength training moves. There are jabs and punches, but also biceps curls and shoulder presses. It is best when done with weighted gloves. I really didn't feel it in my arms when I tried it without the gloves. You chamber with the legs but don't do full kicks in this workout.
I found the punches too fast to do with weighted gloves, but not effective for strength without the gloves. This workout didn't work for me.