I reluctantly tried this workout with a friend and was amazed at how much I liked it. You can show up anytime during business hours and jump into 9 rounds of exercises based around boxing moves and other lower body/ abdominal . Literally the boxing bell goes off every three minutes and you rotate a round. There are personal trainers there helping you the whole time! In the 35 minutes I was there, maybe 9 people were training and 3 trainers were working the whole group. What a great concept and workout in half an hour.