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This groundbreaking workout led by 5th degree Black Belt and Tae Kwon Do Master Susan Chung is loaded with moves that will reshape your entire body and burn mega calories! Susan has trained under three professional boxers and is an AFAA certified Group Fitness Instructor and Personal Trainer. Because of Susan's broad experience, not only will you get an amazing workout, but you'll also learn proper technique. THis workout is broken down into three main cardio sections: Shadow Boxing, Aerobic Kickboxing, & Heavy Bag (use of a heavy bag is optional). Included on this DVD are mix and match options along with premixes. There's also a bonsu segment: Safety Guidelines and Tips featuring Grandmaster Bruce Chung. RapidFire: Kick, Box and Core Burn will appeal to anyone who loves to sweat and who wants a challenging, exciting and fun workout. The moves are straingtforward but the workout is advanced (although modifcations for lower impact moves are shown). *Warm Up - 8 1/2 minutes *Shadow Boxing - 18 minutes *Aerobic Kickboxing Segment 1 - 13 1/2 minutes *Aerobic Kickboxing Segment 2 - 8 minutes *Heavy Bag Workout (includes kicking & punching) - 13 minutes *Standing Core/Abs - 8 minutes *Floor Core/Abs work - 8 1/2 minutes *Stretch - 6 minutes Equipment used: 0.5kg. dumb bells, heavy bag (optional), weighted ball, boxing gloves (optional)