This is one of the tougher advanced tapes. A few people have said that they always think of it as an easier one, until they do it! Maybe that’s because it starts and ends kind of "easy", but the middle 30 minutes or so are pretty darn tough. AL3 is a good total body workout. There is no floor work in this tape, but a good 10 minutes or so of "standing" ab work toward the end. There are pretty equal amounts of punching AND kicking, and most of the moves are done with equal repetition for both sides. Unlike some of the earlier tapes, you often do fewer sets than Billy has you think you’re going to do (he’ll say "2 more" and you only do 1 more). And, several of the "walk-it-outs" involve slow punching he keeps you going pretty much the entire time.

The first 15 minutes of the tape starts you out with some punching, "standard" stretching, and followed by more punching (mostly jabs and jab+guard). You’ll do a double speedbag mixed with a good hamstring stretch on one leg (and do the other leg a little later on). Then comes the fly, transitioning into cross-the-body (but no punching just moving your leg) for both sides. Do a few front kicks, then the "skiing" type move (where your legs kind of scissor front and back) with punches (modify this to avoid the bouncing by just marching in place while you punch). There are MANY sets of this. Then he does a "skipping" thing, followed by double front knee raises (hopping or not depends on you).

Now the tape kicks it up a notch. Several sets of knee raise-side kick, and I do mean several, followed by the 3-punch combo on both sides, and then the slow 3-level roundhouse kick. This is followed by alternating roundhouse kicks and then the front kick-squat combo. Here come some neat punching combos. You’ll do double speedbag+3 quick punches, followed by speedbag+jab, the "other half" of the speedbag+hamstring stretch, and then speedbag+jab for the other arm. Then you "dip" and lean side-to-side for a few sets, and then add some punches to the dip. There are NO breaks in this punching series.

You’re nowhere NEAR done with the kicking. It’s time for front kick + roundhouse kick (using alternating legs front kick left, roundhouse kick right), both sides. Ready for front kick + back kick? You’re gonna do a million of ‘em. Then a double knee raise + 2 punches, hopping side to side (if you want easy to modify by just not hopping). Walk it out time except you’re going to punch while you’re doing it. More front kick + roundhouse kicks, this time using the same leg and not stopping (front kick left, roundhouse kick left, front kick right, roundhouse kick right, and so on). And unbelievably, you’ll then do the front kick + squat combo again! (The looks on the faces of the people in the tape are especially funny here they are in disbelief!) Yet I digress Time to really focus on roundhouse kicks you’re going to do 4-5 sets on each leg at a moderate pace. Again, you’ll walk it out afterward but keep punching while you do.

Things are starting to calm down now. You’re going to assume a good squat and hold it for 30 seconds. Then a series of crescent kicks (or circle kicks), slow then fast, both sides. Three jabs to the side + punch, followed by "spinning" roundhouse or swivel kicks. Several sets of HARD knee raises (the ones where he tells you about the imaginary opponent), both slow then double time. OK, maybe not so calmed down yet time for front knee raise + flying front kick (easily modified by simply NOT flying) 2-3 sets each side. A simple punch + step combo, and now it’s time for the standing ab work (you’re almost there!) Slow, side crunches, lifting your bent leg and pulling down with your arm a few sets thenhold it. Do the other side. Now lift one leg straight out to the side, tighten it, and hold THAT for a while. More ab work another type of standing crunch, but no balance or holding on this one. Muscle time legs together, slightly bent, super tight, flex those biceps. Keep the legs where they are, and do your best belly dancer moves tighten up that stomach and pull it up. Stand on one leg, raise the other one in front of you, and slowly kick it up and down both legs. Then stand on one leg, and lift and lower the other one to the rear, tight and slow (good butt work).

He ends with a progressive muscle tightening thing starting with your legs and butt, you tighten up every muscle in your body, working in "zones", until you are completely rock hard. Hold it (don’t forget to breathe!) and feel the rush when you let it all relax. There’s really not much of a cooldown here, but you’re done!

Shellie, Jasmine, Julianne, and Michelle (not TQ the other one) are in this tape. Memorable songs are by the Go-Go’s and Santana, and overall the music is good.