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Aerobic / anaerobic intervals - a mix of moderate-speed step aerobics and mostly-off-step cardio blasts. It's a balanced blend that's sure to keep you motivated. Besides fast and slower intervals, the overall intensity builds throughout the workout (the last segment is tough - higher-impact, complex choreography). For even more variety, Nekea Brown also includes dancy and athletic styles (from grapevines, step touches and cha chas to kickboxing, pivots and plyo-jacks). It's all very well-cued; Nekea comes across as a real person who's just trying to keep you energized. Ends with an ab floorwork segment. DVD has shorter premixed workouts (eg just the cardio blasts). Latin-inspired instrumental music.