This workout includes a mix of beginner, intermediate, and advanced level exercises. It?s fast paced and fun. I?ve thrown in a couple of variations I really like to make this a full body, Mat Workout. We?ll be moving the spine in all directions as well as, strengthening the core, arms and legs. I know you?re going to love this one. For more information about the equipment John uses, visit www.merrithew.com.