This DVD is an introductory on learning the techniques of kettlebells. I preceded to the tutorial where Amy shows you the 6 moves used in the DVD. It's quite detailed from breathing to hand grips and safety. The selections on the DVD are: beginner and intermediate workouts each at 20 minutes. I was surprised to see Amy wearing sneakers as opposed to what I've researched. The intermediate workout background music is faster plus you alternate kettlebells with lower body cardio. It's both a strength and cardio workout. You do get winded pretty quickly even in the beginner workout.