Cardio recovery clocks in at around 35 minutes and consists of a bunch of stretches and isolations in the lunge and squat positions, or at least that's my take on it.
The video starts out with a couple of deep breaths and stretches and then Shaun T has you going into some slow, deep squats. After doing 16 of these you hold the position for a few more seconds. Really does a number on my quads. I don't usually hold it as long as the people in the video and wind up cursing at the tv. This is repeated for lunges on the left and right side. By the end of this sequence I was sweating pretty badly and haven't hopped off the floor or lifted a weight once.
Next up are some Yoga type plie squat moves. Normally these wouldn't be so bad, but after the previous sequence you'd think it was some cruel joke to break your quads. Once these are complete, you concentrate on your ass. Get on all fours, keep your toes on the ground and alternately raise your leg out to the back, then to the sides.
The video finishes up with a few yoga poses (right angle pose, warrior three, and holding your leg standing up...pose). Right angle pose is a low lunge position, put your inner hand on the floor and reach your outer hand into the air. I like this stretch a lot. You can feel the stretching effects and your air passageways feel more open (either that or I'm just buying into this yoga hype). Warrior three, or table top pose and Shaun T likes to call it, is balancing on one foot and making the rest of your body parallel to the ground. Keep balance using your core and concentrate on your breathing. I was having a little trouble with this one because I twisted my ankle a few weeks ago. Same with the standing leg stretches.
All in all, this video usually just comes and goes. I like the fact that it's a short video because everything else is usually 40 to 90 minutes a day.
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