Hi Ann! I'll start with Pyramid Upper Body. This tape is about 60 minutes in length and uses the full pyramid system. You will start with your lightest challenging weight for 12 reps. Then increase the weight to a moderate amount and do 10 reps. Then increase the weight to the heaviest you can handle with good form for 8 reps. After we complete that we work our way back down using 10 reps at moderate weight and finally 12 reps at the lightest challenging weight. Notice I say lightest "challenging" weight. Too light a weight is not effective. We keep the reps smooth and controlled and when the weight gets to its heaviest, we slow down the reps to accomodate that. To keep the overall workout moving faster we superset two exercises and move quickly between the two exercises so that there is little down time. I will give you an example from the workout....For triceps we do seated overhead press with one dumbell in our hand for 12 reps and then quickly put it down and go get two dumbbells for kickbacks for 12 reps. We take maybe 5 to 8 seconds to do that. But once we are actually doing the exercise, we are moving in a controlled manner. Btw, the upper body pyramid uses all dumbbells and has a wide range of weight. If you find that you would rather substitute a barbell at times, that's perfectly fine and will not effect the workout.
The lower body pyramid is the opposite in that it uses all barbell but if you find that you would rather substitute dumbbells that's perfectly fine and will not effect the workout. The lowerbody workout is about 50 minutes in length and starts with a warm up, does one exercise at a time in the full pyramid system mentioned above. We only superset one time in lower body and that is during the squats. We do a traditional squat and go immediately into a plie squat with the same weight that you used for traditional squat but other than that the workout is not super-setted. The reason for this is that many exercises for lower body had to be done with one leg and then the other, making it a little less convenient to superset with. After standing leg work, we go to stability balls which focus on inner, outer thigh, gluteals and hamstrings. What I truly love about the stability ball in this workout is that it challenges the hamstring muscle to the "umpth" degree (it challenges the others too but to be this challenged for the hamstrings is very refreshing). As we have noted in the past, it is very hard to find a variety of effective hamstring exercises without the assistance of machines or cables which of course is hard to have in our homes. This ball provides an intense option. It is a total assett to this workout and makes the workout much more effective then if done without a ball. After the stability ball routine, we will end with a stretch.
I hope this provides you with the information you were looking for.
I woudn't worry in the least. 