Starts out with a warm up. Then goes to aerobics. Then weight training. And finally, a cool down. The menu allows for choosing just the program you want. It's relatively easy to do each exercise from the beginning. Once you've done it for a while, you can step up your activity to gain even more benefit. There are constant reminders to do only what you are able to do. You are also prompted to check your pulse periodically and check to see if you are working too hard or if you experience pain. Then you are advised to rest or do less, or modify how you do a specific exercise. Once you've seen the whole program start to finish, it's better to select aerobics, which includes the initial warm up. You can stop after that, or just let the DVD play into the next segment, which is the weight training segment. Or, if you just wish to do the weight training one day, you can select that and skip the rest. You will get a complete workout with this video. Fingers, toes, and everything in between!