There are jumping Jacks, butt kicks, jump ropes (w/o the rope) for your cardio. She has lunges and side lunges and squats as part of strength. I do know that the higher the levels are, the more high intensity it is. She calls it plyrometrics I think, but I am sure that is not the way to spell it! I would go to youtube and search for them and watch them and see if it is something you can do. I believe it is on sale at Amazon for $9.