AL1 is considered by most to be one of the toughest tapes out there. It is very aerobic and the pace is very fast. It is an excellent total body workout. There is no particular emphasis on any one area arms, legs, abs, flexibility they all get attention! AL1 includes floor work, primarily for legs and butt, but the floor work is not very long. Most moves are done with equal repetitions on both sides, but several moves have seemingly endless repetitions. When you have done AL1, you are a conqueror!!

The warm-up/stretch is a good 10 minutes and is VERY fast. It includes punches, upper cuts, knee raises, more punches, some "standard" upper body stretching,jumping jacks, jumping jacks + jabs, speedbag + front knee raise (hopping), squats up and down, and then more leg stretching on the floor.

The actual workout begins with 4-5 sets of step + side kick, followed immediately by 4-5 sets of side knee raises, then the front "pulling" knee raises, then knee raise + punch. There are no breaks in this sequence and the pace is quite fast. You get to catch your breath doing double speedbag, then repeat the step + side kick on the other side (but fewer sets). Now comes alternating roundhouse kicks with a hop in the middle, followed by the side knee raises and the knee raise + punch to even things out. No walking it out do a double speedbag and then step out + punch (many sets of this), followed by straight punching while you alternate front knee raises (many sets of this, too). A few sets of the fly, followed by 2-3 sets of knee raise + side kick on both sides. This entire sequence is virtually non-stop and again, is very fast.

Now some focus on the abs. Several sets of side knee raise + pulling your arm down to crunch the abs (slow, then double-time), moving into cross-the-body punches. Repeat for the other side. Then assume a horse stance and reach up over your head, alternating the arms (works the shoulders). This is followed by 3-jabs + punch side to side, then squat and punch up & down as you go up & down in the squat (both sides). One more thing then a break alternating front knee raises + alternating front kicks + 4 jumping jacks. OK time to walk it out with a little 2-step thing.

Like the grapevine? Good you’re gonna do it for quite a while! Then you’ll add double knee raises on both sides, do some punching, and then some standing crunches (raising one knee and meeting it with the opposite elbow). Now a unique move (it’s only in AL1): arms straight out to the sides, lift one knee up in front of you, the up to the side, then repeat with the other leg. You’re about at the halfway mark of the tape, and Billy cuts you some slack with a moderately-paced step + front kick sequence for both legs. (He also talks for about a minute or so between the two sides.)

A familiar move comes next two knee raises + roundhouse kick + punch 3-4 sets, both sides. Now another unique move: from a squat position, lift your leg up and touch your foot with your hand alternate legs. It’s hard to keep a good squat position and do this there’s a tendency to stand up. This is followed by grapevine knee raise. Now some slow-to-moderate paced roundhouse kicks 3 sets or so on each leg. Good opportunity to focus on your form.

Get ready to do your best flamingo impression! First you’ll do double roundhouse kicks, supported on one leg. Both sides. Then the "jackhammer" (leg comes straight up, out to the side, met with your straight arm). Both sides. The third and final balance moves has you with one leg out to the side, then bend it and pull it in toward your middle, meeting it with your arms (hard to explain AND hard to do!). Both sides. You’ve caught your breath while you were balancing you’ll need it for spinning roundhouse/swivel kicks, followed by an intense 4 knee raise + 4 punch combo.

Time for squats. Both legs, single legs, up and down. Hold it. Michelle falls over and so does Billy. Good thing, too, since floor work is next! (You’re about 50 minutes into the tape by now.) Back kicks, lift the leg to the side, roundhouse kicks, kick back then to the side, circles. Not really TOO bad as floor work goes not too many sets of each one. A little bit of ab work sit-ups where you have your shoulders meet your knees, followed by pulling your knees to the chest and pulling each bent leg in toward your chest.

You get about 6-7 minutes of stretching/cool-down. The stretching is particularly good, and includes about 4 different things. You’ll finish stretching while you stand up, and you do get a nice hug at the end.

Irene, Shellie, Jasmine, Michelle, and Matt are in this tape. The music is good, but I didn’t make a note of any song titles.