I’ve only done this tape once, and I liked it a lot. However, I did it in 2 parts (the first half one day and the second half several days later). Undoubtedly, your feelings about floor work will determine whether or not you enjoy this workout the entire first half of the tape is floor work - abs, legs, and butt. The second half of AL7 is punching, kicking, and a little bit of balance work. The pace in the cardio portion of the tape is pretty fast, but Billy gives you plenty of "walk it outs". It might be tougher than it seemed to me, since when I did it, I hadn’t done ½ hour of floor work. Most, if not all, moves are equally balanced on both sides.

You’ll warm up for about 8 minutes stretching the legs and arms, some punching and knee raises, and more leg stretches, including sitting on the floor (which is where you’re going to stay for the next 20 minutes or so). The first portion of the floor work is abs all kinds of crunches and at a pretty good clip. You begin with crunches with your legs up, bent at the knees and crossed. Then a set of oblique crunches on both sides where you bring your elbow and the opposite leg together. Straight crunches really fast, then some "bicycle" work. Sit-up and reach, then do some side crunches. Now focus on the lower abs in a sitting position, bring your knees in tight and lift one leg. Pull it in the "heartbeat" as Billy calls it. Repeat for the other leg, then do both legs together. All of the ab work is 3-4 sets and the total time spent on abs is about 10 minutes.

Time for your butt and legs. Pretty "standard" stuff back kicks, roundhouse kicks (hold it after several sets), and hamstring lifts with your heel to the ceiling (but you hold it tight). Now, still on all fours, beginning with your leg straight out behind you, bring it around to the side, as far as you can, and return it back behind you. This not only works your butt and legs, it’s good for your abs, too. It’s neat to watch Jasmine do this move, because she is so incredibly flexible, she brings her leg all the way over, nearly to her head! Anyway, now comes a few sets of circles, slow then fast. You end the floor work on your side, one leg bent at the knee and pulled in to your torso, and the straight leg lifting up this works your inner thigh (very well!) You’ve spent about another 10 minutes, and it’s time to stand up and do the second half of the tape.

The punching begins with jabs, then corner-to-corner jabs, then double corner-to-corner jabs. Follow this with 1-arm speedbag on that same arm, then repeat the jab sequence and finish with another 1-arm speedbag. Several sets of "V-Step" moves, then some intense uppercuts. Now you do what someone has dubbed the "Space Invaders" move 3 quick steps to the side, followed by 3 fast straight punches, then repeat in the opposite direction. Now you get to skip and raise your arms over your head, doing your best "Rocky" impression. Time for cross-the-body punches pretty fast, both sides. Then a familiar move 3 jabs + punch, side to side, slow then fast. Now the 2-punch combo (jab + cross) for several sets, 3 sets of jumping jacks, and repeat the 2-punch combo on the other side. Time for a new move it’s hard to describe, but it’s really just a variation of the "Space Invaders" move described above. Now a good dose of double speedbag, slow, then fast, followed immediately by up & down squats with up & down jabs. Repeat both the double speed bag and the jab + squat sequence. Transition time into kicking.

Begin with a slow-paced grapevine, then add a side kick to it. Then a few sets of alternating front knee raises, followed by step forward + front knee raise + punches. Now a few sets of fast double speedbag + jab, both sides. Dip and weave, side to side, then add some punches. Time for another new move spinning front kicks. You’ll do 5 at a time, and there’s a fairly long pause between each set. You do these on both legs and they are kind of fun and not really hard. Now good old knee raise + side kick on both sides, with much fewer reps on the second side. Immediately do alternating roundhouse kicks with a hop in between, and now it’s time for flamingo work.

The balance work begins with several sets of somewhat fast jackhammers (supported on one leg, bring the other leg straight up to the side and simultaneously bring down your straight arm to meet the leg, crunching your abs). At one point, Billy tells you to hold it, and keeps you there for about three 8-counts. Repeat the jackhammer on the other leg. Now a good opportunity to focus on your roundhouse kick form 3-4 sets, slow paced. Follow this with slow machine gun kicks on both legs, about 4 sets per leg.

Home stretch now. You’ll do about 2 minutes or so of progressive muscle tightening, similar to the end of AL3 if you’re familiar with that. Then it’s time for the cooldown, which is really short and somewhat rushed.

Jasmine takes over Shellie’s "regular" role in the front row of AL7 and does all the counting and cheering. Michelle and Debi are also in AL7. The music is very good, and includes "Boogie Fever", "Be Who You Want To Be", "The Metro", "Oye Como Va", and "Having a Good Time".