Kelsie Daniels, 2007
This is a 31 min lower body + cardio w/o led by kelsie with 2 background exercisers. Sue Mi shows the modifications. You will only need dumbbells for this w/o. The set is hardwood floors w/ white walls.
There is a quick warmup and then she moves into the body of the workout. The workout is formatted that she does a LB set on the right leg, a cardio/ plyo burst and then does the LB set on the left leg. I was able to heavy up pretty well on this one; she goes slow enough for good form w/ heavier poundage and there are no UB moves added in.
Some of the strength work includes: 1 legged deadlifts w/ a heel push, curtsey dip w/ a knee lift, side squat w/ an abduction, plank jacks, pliets, and she does include some balance work in these moves. She does include some floor bridge work before the final stretch.
The cardio bursts are fun and high energy (easy to modify up for a real push) and include: squat w/ a side kick, a fun hopscotch move, high knees into a dip, ham curls, side steps, etc.
I would rate this a solid intermediate that would be easy to modify up or down. I got a great challenging w/o by upping the cardio intensity and using heavy poundage. A lot of the exercises had fun twists on straight forward moves, making this a great little LB + cardio w/o. Kelsie is great w/ her cueing in this one and I really enjoy her as a lead here.