The moves that are used in class explained to accelerate your adoption of the workout. A typical one-hour format is organised into:

1. Warm Up - Mobility
2. Warm Up - Pulse Raiser
3. Conditioning - Dance moves that cycle through 4 levels of intensity
4. Plyometrics - Body weight movements
5. Cool Down - The backward version of Pulse Raiser
6. Cool Down - Static stretches