The workout is a warm up, 2 supersets of 2 exercises that are done 3 times. Each exercise is performed for 30 seconds with 10 seconds between exercises and 30 seconds between supersets. This workout is a total body workout. It focuses on upper body in the first superset with push up row and dips. The second superset focuses on lower body with squats and butterfly thrusters. Regressions are provided for the mama taking the class with me. This workout can be done anywhere you can take your terra core because that's the only piece of equipment needed for this workout.