The Original Workout is split in to two parts:

Part one contains a 35 minute beginners' class composed of:

7 minute warm-up (including 2 minutes of aerobics)
2 minute arm work
7 minute waist work (which moves to the floor half-way)
4 minute abdominal work
8 minute leg work
3 minute buttocks work
3 minute cool-down

Part two contains a 53 minute advanced class composed of:
8 minute warm-up (including 3 minutes of aerobics)
3 minute arm-work
9 minute waist-work (which moves to the floor half-way)
9 minute abdominal work
15 minute leg work
4 minute buttocks work
3 minute cool-down

The beginners' class can be used by beginning exercisers, but only by beginners who are in shape. This class should be considered more of an intermediate class, because several movements require some degree of flexibility and endurance. The edited version of this tape, released by Karl Lorimar in 1985, removed some of the pointless stretches and movements (like the "swing through" in the warm-up), and included much more overvoicing for safety tips (wearing shoes during the aerobics, skipping stretches if difficult, etc.).

Jane leads both programs alone. She is very upbeat, motivating and energetic

1.) Give yourself time to move up. Don't finish the beginners' class, then after a week move to the advanced. Unless you are totally assured you can get by the beginners' class without a hitch, stay at the beginner level and modify the movements to make them more intense. Strap on some wrist or ankle weights for added resistance during the arm and leg segments. Once you've intensified your beginners' session, then move to the advanced and build up with that class.

.

2.) Although the movements in the leg section are pretty tough, you don't need to raise your legs as high as Jane does. Lifting up a foot or two is more effective than throwing the leg behind your shoulder. Many of the movements performed in the leg segments are done too extremely. Know your limits, and slowly build up the strength to do them fully. Some are actually better to do shortened for safety reasons.

3.) The cool-down is very challenging, but once you're able to do it comfortably, it will totally relax you. If just starting your exercise regime, skip the yoga movement for the first few sessions. Then, put a chair or an aerobic step behind you so when you drop your legs over your head, you can rest your toes on it, making it easier. This allows for practice while building the back strength to fully touch your toes to the floor.

	4.) Although the aerobics is short, footwear is suggested, as well as for other parts for traction. I've had some hamstring pain after doing this tape for a period of time.
	5.) For the abdominal section, if you're unable to keep your legs up high as long as the class does, bend them instead of straightening them. If that brings no relief, simply place your feet on the floor like in the beginning of the segment. You will still benefit a great deal with your legs down.
	6.) As in the later tapes with floor work, stack your hands underneath your lower back during the buttock section. Arching your back section can cause back pain.
	7.) At the end of the waist section on the floor when Jane reaches forward and grabs her feet, there is an easier way to get the same benefits of the stretch. If you're back is not up to the stretch, or if your stomach is keeping you from doing this as Jane does, use a towel. Grab each end of the towel, bring the towel in front of your feet and pull back. You need not pull over if you wish not to.
	8.) At the end of the buttock work, it may be safer and more comfortable to do the stretches with the unused leg bent slightly rather than lying on the floor. And if you can't reach your ankles for the final stretch in which Jane opens her legs and bounces, you may find it easier to press your thighs down to move your legs gently up and down for the stretch.
	9.) The final tip: push yourself, but know your limit. Don't take stretches too forcefully, don't push your breathing ability, do movements smoothly and with control. Overstretching hamstrings, shortness of breath, and injury will not only delay your weight-loss, it may prevent you from using more advanced videos, like this one