Wow that was INTENSE!!! 50 mins of legs, upper, core, basically every muscle in your body! My arms are jello!!!! Warm up slowly. Get that heart rate up wit legs. Do a little core. Do an all body flow for 13 plus mins. (Yowzers) I had to cry uncle at one point. A little plank and a Good stretch at the end! Intense intense intense! Definitely end up drenched in sweat!