This DVD features two workouts: the mat, running for about 50 minutes & the express workout. Either way, I found it to be too advanced for me. The entire workout is done on the mat. There were quite a number of rolling back-type exercises: "the seal" for instance and the jack knife. More than I prefer doing. Mari directs and believes in elegance. Even the transitions are done elegantly. Mari instructs over her models and includes a modifier. The pace is quite fast, but you do only the movements a few times. Overall, I prefer her Pink Challenge Pilates DVD using the band and for core, Pilates Core Challenge with Ana Caban, over this workout.