She has all different kinds of workouts, so some are more cardio intensive than others. There are a few that feature more weightlifting moves, and some that include stretching with the strength exercises. I just jump around from workout to workout depending on where I want to focus on that day, there's no order to them at all.

If you go here: http://litealloy.com/workouts/tags you can see a list of all of her workouts ever made, even when she was back at BR, and it lists what the focus is and if there are any equipment requirements, I use that to select workouts more easily, it's an awesome resource.

Basically, jump in anywhere, and just listen to your body - it will tell you if something is too much or not.

She doesn't have any free "beginner" workouts, but she does give a lot of ways to modify the workouts. Like doing the push ups on your knees or not going so far down, or slowing the moves down to do the exercises at the best level for YOU. I had NEVER done any kind of strength before and I am now into week 6 if her Zcut Cardio. I started off slow but now I can sometimes beat her time. I have gone from half push-ups on my knees to full ones, and I am constantly beating my own time on previous workouts.
I hadn't done ANY exercise for almost two years and think if I can do it, anyone can.