Our class starts off with a warm up to get your heart rate up. Then we have 10-15 minutes of exercises to focus on strengthening your legs, abs, lower back, upper back....... I running joke right now in class is "Oh I found my triceps. They do exists." Insert whatever muscle you want into that, but the point it it is a good time and a great workout. Then we stretch 5 minutes and we are working on the bag the rest of the time. Keeping your heart rate up is great for burning calories and helping your body to start getting rid of fat and replace it with lean muscle.