This is an intermediate cardio level Basic workout with a good variety of moves. Although its pace is intermediate, there are very few breaks in-between sets. It has a good warm-up period but a VERY short cool-down period. This tape has balancing moves at the end but there is no floorwork.

The Warm-up: This workout has a 5 1/2-minute warm-up consisting of stretches for the neck, shoulder stretches - shrugging in a circular motion, uppercuts from a horse-stance, stepping side to side working bent arms in and out, upper-torso shift, side stretches with side lunges (a few on each side then alternating arms), knee raises where you touch your foot to your calf - a few sets on each side, squats, lunge stretches pushing off the heel, palm up to the ceiling, and push-ups, standing straddle stretches for the hamstrings, point and flex the foot, deep straddle stretches where you press your butt into your heels then alternate lunges from side to side.

The Workout:

• Single jabs and then 2-punch combo working each side separately.

• Hooks where you turn your hips starting with single punches then 2 punches each side. Repeat this move with uppercuts.

• Straight punches from a horse-stance crossing the center line of the body; single punches changing to double punches on each side.

• Left side speedbags in lunge position starting out isolating one arm while circling the idle arm with the other, then doing speedbags with both arms.

• Left side 3-punch combo with knee raise.

• Right side speedbags in lunge position starting out isolating one arm while circling the idle arm with the other, then doing speedbags with both arms.

• 3 travelling jabs and a cross.

• Left knee-raise + punch combo rotating in a circular motion

• Left-side cross-the-body with straight punches

• Left-facing speedbag + jab combo

• Right knee-raise + punch combo rotating in a circular motion

• Right-side cross-the-body with uppercuts

• Right side 3-punch combo with knee raise.

• Grapevine + straight punches with a knee-raise and touching your toe. Billy then has you squat lower during the grapevine to really work your quads. After a few sets Billy switches from straight punches to uppercuts.

• Uppercuts from a horse-stance crossing the center line of the body; after a few sets change to straight punches.

• Knee-raise and straight punch combo, then adding a double knee-raise after a few sets.

• Jumping jacks with alternating right and left jabs.

• Starting on the left side, a few sets of 8 flies immediately switching to 8 knee-raises. Repeat on the right side. These seem to go on forever!

• Left knee-raise and right sidekick combo, then switching to right knee-raise and left sidekick.

• Jumping jack + left roundhouse, jumping jack + right roundhouse. Repeat.

Balancing Moves: These are really challenging! Pick up your knee and hold it up, then extend the leg out and hold it. Now shut your eyes! Billy wants you to feel the balance rather than seeing it. How long can you hold it without falling off balance? These take a lot of mental and physical practice to master. Repeat this with your other leg. Billy has you repeat this sequence with your eyes open to feel and "see" the difference.

The Cool-down: This workout has a 1-minute cool-down. It starts out with arm circles. Billy then does a rib stretch where you interlace your fingers and reach up high while inhaling, exhale and lower your arms in front of you while bending at the waist and arching your back. The cool-down ends with the cat stance.

Appearing in this workout: Michelle (Taeboqueen) and Shellie, are in the front row behind Billy. Shannon/Insideout from the Tae-Bo message boards is behind Shellie wearing a gray tank top and black pants and hair in a French braid.

The soundtrack in this workout consists of Oh Happy Day, Stand By Me, Nobody's Supposed to Be Here, and Good Life.