This is one of the most popular advanced workouts, and with good reason it’s loads of fun! Billy and everyone in the tape really seem to be having a ball, and you will, too. AL4 is considered by many to be one of, if not the, easiest advanced tape released so far. Overall, the pace is moderate. There are lots of different moves in this tape, many of which aren’t in any other tapes yet released. There is no floor work in AL4. Kicking dominates this tape, so if you enjoy kicking, AL4 is for you!

Your warm-up is about 8-1/2 minutes. You begin with punching (hooks, uppercuts), some knee raises, a few simple stepping moves, jumping jacks, and stretching for the arms and abs. Then an easy but different combo the fly, transitioning into front pulling knee raises (repeat for both sides). A little more punching, alternating "regular" knee raises (2 on 1 side, 2 on the other, over and over), and plenty of leg stretching.

The actual workout begins with 2 jabs to each corner, the "heel-toe" move (bringing arms over your head and kind of hopping, if you want to hop), jumping jacks + jab, and double speedbag, first standing, then moving in to the lunge position, still doing the speedbag (both sides). Now more front knee raises, alternating, not too fast and not too many sets. Time for the 2-punch combo (jab + cross), then transition that into the "standard" 3-punch combo + knee raise. A little bit of 1-arm speedbag (Billy asks if you "feel like a butterfly") for your walk it out, then repeat these punching combos on the other side. The next 20+ minutes of the tape involve kicking.

Take a step forward and do a front knee raise for several sets. Then change the knee raise to a front kick. Repeat for the other leg. Now a little ab work tossed in side knee raise/crunch (knee up to the side, arm pulled down to meet it, crunch the abs). Assume your "fighting guard" stance, and do some slow step + side kicks. Repeat on the same leg, a little faster. Repeat the entire process on the other side. Now a combo that first appeared in AL3 front kick + roundhouse kick (step, front kick, step, roundhouse kick, same kicking leg). You’ll do 3-4 sets per side. Now the grapevine, changing into grapevine + side kick (about 3 sets). Front kick + back kick (with many more sets the second time around), followed by alternating roundhouse kicks with a hop in the middle.

Now it’s time for a new and fun move the 3-punch combo with a roundhouse kick instead of a knee raise. Both sides. It’s really fun! More side kicks kick, take a few steps, kick on the other side several sets, but not fast. Time for cross-the-body punch, slow then fast, and only about 2 sets. Then a familiar move straight punches while you alternate front knee raises on every 4th punch many sets of this. Here comes a little flamingo work 3-level roundhouse kick, both sides. This is followed by 2 knee raises (hopping) + 2 punches, side to side.

Billy does kind of a twisty thing for your hips, then the "heel-toe" move again, then a move that I just can’t explain you’re basically walking it out. Now comes an old favorite 2 knee raises + roundhouse kick + punch. Not too many sets, not too fast, both sides. Another new move is next, and it’s another variation of the 3-punch combo. You do kind of a fly move, then the 3 punches. Both sides. This is followed by some punching -double uppercuts, then double jabs, then he combines them in a new move 2 uppercuts + 2 jabs one arm, repeat for the other arm several of these. These are fun and the music is really jazzy at this point.

Now a variation on knee raises. With your front leg slightly bent, put your other leg behind you. Raise your arms but kind of off to the side. Now bring that rear leg up in a knee raise. These are great for your abs. You’ll do several sets on both sides, slow then fast. Now he modifies these a bit by adding a step in between each knee raise. Kind of hard to explain, but not hard to do. At this point, Billy asks if you’re sweating, and he wrings his shirt out to show you that HE is (and yes, plenty of sweat drips off his shirt!) One more move before Flamingo time grapevine with double knee raises on either "end" of the grapevine not too many sets.

Balance time. Slow machine gun kicks, then hold it, this time with your leg bent and your abs crunched. Repeat on the other side. You’ll do about 3-4 sets of each. Now a balance move that we usually do on the floor. Supported on 1 leg, bend the other leg to tighten your hamstring. Now lift that leg out to the side and bring it back. A few sets slow, then fast, then hold it. Repeat for the other leg. Feel like a ballerina? You’ll be doing an "attitude" take a step forward, and as you do, lift the other leg up, bent at the knee, behind you. This is great for your butt. This is followed by some slow back kicks on both legs. Surprise! Time for squat + front kick. One more balance move supported on 1 leg, lift the other one straight back, tightening both your butt and your leg. Several sets and hold it. Repeat.

The cool-down involves "dancing" the twist, the monkey, the macarena. Then a little bit of 3 hops forward and "roll" backward. Now everyone in the tape holds hands and does their best Rockettes impression you can just do front knee raise + front kick. The workout ends with about 1 minute of hard and fast punching. Not the greatest cool-down, but it is fun. And Billy gives you the most incredibly warm smile I nearly cry every time!

The music is good, and the credits list "Come To Me", "Favourite Shirts", "Summer Lovers", "A Little Bit of Ecstasy", "True That", and "The Happening". Shellie, Michelle, and TQ are in this tape, and I’m pretty sure Julianne is behind the screen.