Practicing the entire mat with one repetition for each exercise builds memory in your muscles and your mind. With only one chance to get it right, you have to concentrate and work hard. Here, Alisa teaches with flow (but not too fast) so that you can learn to move efficiently—the rhythm of the work is as important as doing it with precision. The Intermediate mat gives the body all you need without placing the weight of the body on the delicate neck area or twisting at-risk joints like knees and hips. It's a perfect workout for anyone in a time crunch or simply looking to feel fantastic.