A customizable program with 11 different “premixed” workouts. It's all designed to provide an endless variety of styles, tempos and lengths. Each of the initial three segments is different. The first is “Cardio Kick” — a dynamic series of kicks, punches and traveling patterns. Next is “Cardio Strong” — it uses a medicine ball to boost cardio intensity while toning your upper body. Then it's “Cardio Jump” — this section mimics jump-roping exercises with a “ropeless jump rope” (two handles with a short, swinging cord). The final three segments are interval versions of the earlier techniques (e.g. “Cardio Jump Intervals” has the kicks, punches and traveling moves done in alternating fast/slow intervals). The 11 premixes combine all six segments in varying combinations. Requires a medicine ball; the “ropeless jump rope is optional.” ©2010.