Commander Tom Stroup, 2008
This is a 48 minute mostly cardio workout led by Commander Tom with a group of very fit/ pretty type background girls. The set is an open space surrounded by police cars and traffic baricades, while it sounds distracting and odd-its actually not. You will need a set of dumbbells for this workout. A banner comes up at the bottom of the screen telling you what move you are currently doing and what the next exercise will be. The dvd also has a bonus 6 minute ab workout.
The cardio is straight forward athletic and military type drills. NOTHING complicated or dancy at all. You do a variation of the same 10 or so moves 3 times. Some of the moves include: squat thrusts, jumping jacks, unweighted lunges, high knees, bicep curls, pushups, Mt. climbers, overhead tricep extension, etc. There is a warmup and cooldown that were added after the workouts were initially released on TV.
Each circuit has only 1 strength move and some pushup variations-the rest is cardio. In between each move he does the "SWAT March" (a basic march) and tells us to let our heartrate come down. That seems to be his point of this workout-to get your heartrate up high and then let it drop back down before the next move. I think its a good idea but most of the moves were not so challenging that I felt I needed or would benefit from really letting my heartrate drop. So I just jogged instead of marching inbetween exercises.
Tom is not the yelling type at all-he seems pretty laid back and friendly. He offers modification advice and introduces the girls in the background throughout the workout. I would rate this workout as high intermediate because of some of the moves like Mt. climbers, and squat thrusts. I enjoy this workout and should do it more often than I do.