Each level (beginner, intermediate, and advanced) follows a similar format. There are three main components:
- Warm-up
- 3 Workout complexes
- Each of the 3 complexes are comprised of an upper body movement, a lower body movement, and a core movement.
- The number of times you repeat the complexes varies based on level.
- Beginner repeats 2 times
- Intermediate repeats 3 times
- Advanced repeats 4 times
- Cool down