I'll start off by saying that I consider myself to be at an intermediate level, I only workout at home, and I own dozens of workout DVDs. I love Tracey Mallett as an instructor and own almost every workout she offers. I find her upbeat and encouraging, while still providing excellent form tips. This DVD is no exception. I will say that this DVD is intermediate to advanced and there's not always a modification given, so be prepared! I especially loved the 20 minute countdown clock to keep you going when you feel like giving up!This DVD has a total run time of 40 minutes, but you can break it into two 20 minute workouts. Workout #1 is more cardio based, while workout #2 provides more ab-centered toning. I also felt a lot in my shoulders.Workout #1 Breakdown (sorry I don't know the proper terms for these moves):-Side lunge and balance with weights-Cardio: Squatting windmill (this one hurts my neck a little)-Standing leg side crunch with weights-Cardio:Bunny jumps-Lying on back and lowering legs to the side-Cardio: Jumping diving plank-Chopping wood with arabesque-Cardio: Lateral jump into plank-Plie twist with weights-Cardio: SkierEnds with a brief stretch for legs and obliquesWorkout #2 Breakdown:-Side crunch in plank-Bunny jumps-Plank arabesques-Kick to side plank (I couldn't do this one, so I just held the side plank)-Lean back with weights, 1st legs down, then legs up-V crunches on mat with weights (I put the weights down at this point because I was feeling it in my neck)-Alternating legs-V crunch to pike-Rolling like a ball up to standing position-Plank oblique cruches-Criss Cross BikeEnds with brief stretch for abs