I feel that it has a well rounded set of stretches and exercises with a nice relaxing cool down. All are performed from a seated position, which is what I was looking for. There are visual cues to remind you to Breathe and a little sun displays when you are on the last exercise of a set which is good for seniors and elderly. I liked the variety of exercises. They were relatively simple and easy. Nicely filmed on a beach. I use it daily and feel the difference in just the few weeks I have been exercising with this DVD.