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Originally posted by sheepla at Firm YaYas on 6/1/03:

Total Time: 39:43
Equipment needed: one resistance band or dumbbells (3 or 5 pounds), and a mat.
Intensity: Similar to Burn It Up, but compressed into a shorter time period. The music is still terrible but this is otherwise a terrific workout.

The Workout:
I. Warm-Up 39:42
-inhale up and down
-reaching up and over
-reaching across the body
-side to side lunges
-hands on hips step touch
-side steps with arms pulled back (to work back)
-knee-ups with arm-ups
-kick front extending arms to the side
-half-squat with biceps press
-step touch with chest fly
-kick back with triceps
-squats with arms front
-knees back with arm pull backs
-reaching up and over
-reaching across the body
-side lunges
-plie squats (long set with varying arm movements)
-jog in place
-march in place

II: Obliques/Punches Phase 33:24
-reaching up and over
-side crunches
-reaching across the body
-upper cut punches
-front punches
-reaching up and over
-double knee pulls

III. Squat/Kick Phase 30:32
-jog in place with bicep curls
-half jacks
-jog in place with bicep curls
-lunge side to side with arms up
-march in place
-squats with alternating kicks
-low end squats
-alternate front/back kicks
-low end squats
-squats with legs together
-side kicks
-low end squats

IV. Lunge Phase 25:26
-jog in place
-half jacks
-jog in place
-march in place
-alternating cross over lunges
-alternating curtsey dips
-reverse lunge with knee up (right side, then left)

V. Hamstring Phase 21:49
-knees up/arms up
-march in place
standing hamstring curl (right, then left)
-water break

VI. Resistance band 18:35
-row; pull back (squeezing back muscles)
-alternating shoulder extension
-double bicep curl
-alternating bicep curl
-right arm tricep work
-left arm tricep work
-repeat from beginning through double bicep curl

VII. Mat work-right leg 10:22
-on mat on all 4's
-knee in and then push leg up and extend with the heel of the foot (right leg)
-leg straight, then curl up and then straighten
-bent leg lift

VII. Mat work-left leg 4:30
-sit back on heels to stretch
-stretch forward
-push-ups
-knee in and then push leg up and extend with the heel of the foot (left leg)
-leg straight, then curl up and then straighten
-bent leg lift
-stretch again

VIII. Tricep Pushups 2:29
-tricep pushups

IX. Stretch 1:34
-sit back on heels to stretch
-stretch forward to cobra
-repeat
-stand up
-side stretch (legs wide)
-head to ankle-each side
-legs wide-forward bend
-arms overhead