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Warm up (8:20) -- Workout (40:31). Kickbox cardio ; Cardio with gloves ; Kickbox combos -- Stretch (6:25) -- Bonus heavy bag

"Rockout knockout contains a warm up and three segments with a different cardio kickboxing focus in each: cardio boxing no gloves; cardio boxing with gloves; and punching and kicking drills without gloves. ... A heavy bag bonus workout is offered for those of you that have a heavy bag at home"--Container

"Equipment needed: hand wraps (optional), gloves (optional), heavy bag (not used in main program), mat"--Container

Audio setting onscreen menu option offers three audio tracks: normal mix, Cathe's voice plus music with singer vocals; instrumental music mix, Cathe's voice plus instrumental music; and, vocals only mix, Cathe's voice only and no music

Premixes onscreen menu option offers seven alternate workout sequences: Rockout knockout + bonus heavy bag (65:02); Timesaver #1 (38:33); Timesaver #2 (36:16); Timesaver #3 (43:33); Timesaver #4 (43:15); Scrambled #1 (55:17); and, Scrambled #2 (65:02)

Director, Greg Twombly ; music, MyFitJam ; editor, Eric Botel-Barnard

Instructor: Cathe Friedrich

DVD