A 45-minute, total-body strength-training workout that includes a 10-minute cardio-toning blast. Former SWAT commander Tom Stroup instructs.

Intermediate exercisers. It's a little intense for beginners, perhaps not heavy-duty enough for advanced exercisers. It's a high-rep workout so you will need two pairs of 3–8 pound weights, a little lighter than what you would use for a normal strength training session.

Want a good, solid workout without a lot of fancy, dancey stuff? Commander Tom is at your service. All you need is a couple pairs of dumbbells, 45 minutes and you're good to go. Stroup starts you off with an 11-minute warm-up that uses light weights — just enough to get the blood flowing through your muscles and prepare for the main attraction: a 20-minute, moderately-paced, high rep workout that hits most of the major muscle groups. The exercises are your familiar bicep curls, push-ups, bicycles, squats, lunges and the like, but he varies the rhythm to keep your muscles guessing, and keeps you going with an engaging persona that's likeably tough. But once you put the weights down, you're not done — there's also a 10-minute cardio and light toning blast that gets your heart pumping. When you're done, you'll be ready for the cool down and stretch. Because it's high-rep, you may want to use weights that are just a tad lighter than normal (but not too much lighter — these exercises aren't extremely fast-paced). If you don't have the full 45 minutes, you can just do one section of the workout; the 10-minute blast, for example, is a great way to fit in a few minutes of quality exercise. Stroup works you thoroughly but doesn't overdo it, making this DVD perfect for intermediate exercisers.