"It has two upbeat and energetic cardio workouts that are designed to burn maximum calories and speed up your metabolic rate. The format presented in these workouts is enjoyable, effective, and time-efficient! Workout One is an easy-to-follow 'Kickboxing' workout with periodic intervals of challenging lower body exercises using heavy dumbbells. This no-frills drills session is sure to leave you feeling ALIVE and EMPOWERED! Equipment used: 12lb Dumbbells Optional Equipment: EggWeights (or 1-2lb) Workout Two is an uplifting 'Hi/Low' workout that takes it up a notch with intervals of challenging compound moves with moderate dumbbells. The workout will fly by, but the effects are long-lasting." -- Container.