TLF Focus: Vol.5 Break Through

This is my second favorite TLF workout.  This is a 30 min cardio/sculpt workout lead by Tracie Long.  All you need is a med ball (But I used a kettlebell for the last medball segment.)
Workout Breakdown: (I copied this from a friends Blog Thanks Saudra!)

Section one: Med Ball Warm Up. The warm up is about 4 1/2 minutes

Section two: cardio no med ball. Side lunges, squats, jacks, and a quick tempo define this section. About 3 minutes

Section three: Back to med ball. Overhead press, scissors, ball weaves and figure 8s. About 5 minutes

Section four: Cardio no med ball. Side lunges, Lateral jumps, single leg balance work and power. 3 1/2 minutes

Section five: Med ball. Sumo squats, releve' circles, stir the pot, ball crescents into lunge, 3 1/2 minutes or so.

Section six: Med ball Upper Body. rear delts, mid back, shoulder work, shot put. About 5 minutes

Section seven: Standing Core, 4 minutes

Section eight: Med ball abs and med ball push ups

I used a kettlebell the last medball section because I prefer to do windmillswith a kettlebell.

I give this workout 4 1/2 out of 5 stars.