Instructor Tracie Long leads a light-to-moderate-intensity workout set to music. Light dumbbells and a four-inch step are utilized and recommended. It also helps to have prior knowledge of ballroom dance steps, as Long does not demonstrate in detail the various ballroom steps she uses. The workout consists of floor and step aerobics, followed by some tall box leg presses. Abdominal work comes at two intervals in the program. The routine ends with stretching.