An amazing cardio workout at the intermediate/advanced fitness level. Warm-up An all new mix of Hi-Low aerobics, Bootcamp and Kickbox choreography for the ultimate challenge. Cool-Down, Butt/Legs & Stretch. This is intense; it's hi/lo cardio and kickboxing too. The transitions from move to move are done well and so everything flows naturally. Your heart rate will be up the whole time and so you are pretty much guaranteed to be burning fat throughout. It's fun and it takes a lot of energy to get through this, but it's worth it. With all the kickboxing and large movements and the non-stop pace, you will be shedding weight quickly. About the Instructor Kimberly Spreen is an all-around Fitness Professional...a Personal Trainer, Group Fitness Instructor and National Training Specialist for Life Time Fitness. She travels across the nation as a Presenter, Motivational Speaker and Continuing Education Provider. Her philosophy is: Do what you love-LOVE what you do.