Warm-up: This routine will help you get used to moving easily off and on the BOSU Balance Trainer's domed surface and re-acclimate you to it each time you do this workout. Segment One: A cardio workout segment that combines traditional step routines with cardio dance. Segment Two: Combines dance, step and sports inspired movement for a challenging and fun workout!Segment Three: A cool down and stretch to leave you feeling refreshed and energized.