Hi Meredith. The structure you follow depends on your level of fitness and time available. Live classes are at least 45 mins so if you only have 30 mins to exercise, that may not be a good option. I offer both options so you can choose according to your schedule. All live classes are added to the advanced weekly schedule for the most part. The 2 week challenge that's coming is actually based on live classes. You can attend the classes live as long as that works for your schedule or do the recorded version on the library. I hope that helps answer that.
lower body flows are mainly standing leg moves focused on precision, control, and balance. Power legs has that + high impact based moves that involve some explosive movements and speed challenge. It's much more challenging + the core part means we do quite some planking as well.