This seated workout features three segments for each movement. It begins with a basic movement, shifts to one that is slightly more intense and then transitions to a more challenging movement. Viewers may remain with the level with which they are most comfortable and are not required to perform the next level.
The first 10 minutes focus on cardio, and the second 10 minutes focus on strength. The second segment requires a set of hand weights.
The instructor uses 5-pound dumbbells, and she encourages participants to either skip using weights when they start, or to use water bottles, soup cans, or lighter dumbbells.
The video lasts 26 minutes, which includes a six-minute cooldown and stretching period to end the session.
