As a former college athlete (baseball) who had gotten out of shape through the years I decided to start working out again a couple of months ago. I got Power 90 to work my way back up to the level of fitness that I had lost. My main focus on fitness when I was in my baseball years was always weight lifting and light cardio. When I did yoga for the first time during power 90 I got hooked. Tony Horton claims that yoga is the fountain of youth and I believe this to be true. The benefits from doing yoga are just amazing for my overall workout results. After around the 20th day of P90 I felt like I plateaued and I had to do some research to find Ho' Ala ke Kino. I can't believe this great workout isn't as known in the fitness world. When I did research on this product I found very little on what this workout contains other than the three previous reviews on Amazon (which are great by the way) and thought I'd give my review to help out too.First off, I'll pop in Ho' Ala ke Kino when I feel like I need more on my workout days and sometimes on my off days when I'm really feeling good. I recommend whoever does this to listen to your body. That said, on to the review.The workout is just Tony on a beach in Kauai, Hawaii with soothing sounds and the sounds of the waves. This is like being there which makes the workout much more special especially since I love Hawaii.Ho' Ala ke Kino starts out with simple stretching then goes into light yoga. If you have only done power 90 then you will learn of some new stretching like shoulder and back stretches. Tony will raise his hands to the sky as high as he can during this light yoga then do his chest stretches. He also does hamstring stretches from these sun salutation type moves. This is done with each leg in front of the other for more concentrated stretching. After this he goes to downward/upward dog and bends his knees as one by one to give extra stretching to the calves. He then gets into almost a runners stretch position but his back knee is on the ground-this is great for stretching the quads.The workout then goes into almost a cardio workout when Tony starts his squat kicks. Imagine your legs are spread out wide and you are squatting. Then imagine you are kicking in the opposite direction of each leg. Tony has you do this 20 times for each leg. This can be tough. After squat kicks there are squat punches. It's the same concept with kicking here. Squat breathing comes next. Here he has you stay in a squat stance as you breathe in and out as your arms come in and out. It sounds simple but since you're in the squat position still this also can be tough.After these moves the sweating comes and it comes in a big way. Tony has you do Power Yoga for nearly 9 of the last ten minutes, FAST!!! Every time I do this I sweat more than my most committed cardio workout days. This is great for me by the way. He does the regular downward/upward dog moves throughout this stage but brings more to the table compared to Power 90. Tony has you do actual pushups during each of these power yoga moves. The regular power 90 yoga is done within this and then he does four rounds of extra yoga moves that are new and different. He will take you to the warrior one and two moves then straighten your legs and have your arms (warrior two pose) in a vertical position rather than horizontal from power 90. This stretches the back. The last power yoga round skips the warrior two pose and goes right into the vertical arm position for each side.Finally Tony has you stretch out your legs from the ground (touching your toes) which can also give a good stretch to the back. The workout ends with Tony in an Indian style pose with relaxed concentrated breathing with a straight back. This is also yoga and it can be very rewarding after the total workout.I always feel energized after I complete this workout and it is an unbelievable feeling.It will give you stamina, strength, flexibility, energy, and a peace of mind that you won't get from taking any pill. It's easy to see why this is my favorite workout by far. Sorry if this review got wordy but I just wanted to help people out if they are interested in this workout-a definite five star rating.