I would have loved to give this 5 stars. There are two workouts, a warm-up, cool-down, a strength training appendix, and even a section where they break down the moves. The only thing they could have added that, in my opinion, would have made this the one of the best out there is a thorough stretch segment. Considering how much squatting and lunging you do (which really works the quadriceps) I would have appreciated some kind of quad stretch in the warm-up, if not an entire segment devoted to stretches. So a word of warning - before you start, stretch those calves and thighs!