For adults and teens, this uniquely thorough class consists of four overlapping segments for fifteen or twenty minutes each. The kickboxing portion is an excellent cardiovascular workout that consists of aerobics and bag work. It strengthens the body while at the same time increasing flexibility. Using the blocks, punches, and kicks of Tae Kwon Do to the beat of music, it is a fun way to exercise while learning self-defense skills. A washable glove must be purchased at Kil's Tae Kwon Do for $25. No uniform is required.