This is an intermediate cardio level Basic workout with a great variety of moves. It is a very tiring workout with a lot of varied kicking combinations. Billy sings to the music during the workout! It has a good warm-up period but a short cool-down period. There are no balancing moves or floor work in this tape.

The Warm-up: This workout has a 5-minute warm-up consisting of stretches for the neck, shoulder stretches - shrugging in a circular motion, stepping side to side working bent arms in and out, side lunge stretches, side stretches working arms down in front, left and right cross punches pivoting on the back foot, upper torso shift, from this position alternate touching your right hand to the left and left hand to the right, deeper side stretches with lunge, lunge hamstring stretches with push-ups and pushing off the ball of the foot, from this position straighten out both legs for a hamstring stretch - repeat on other side, standing straddle stretches.

The Workout:

• Left side single jabs and then corner jabs; then crosses.

• Knee raises

• Right side single jabs and then corner jabs; then crosses.

• Flies alternating left and right.

• Cross-the-body and a knee raise (these take a little practice!). Repeat on other side.

• Right knee-raise and left front-kick, then left knee-raise and right front-kick combo, repeat alternating sides.

• Ab twist dance move.

• 3-punch combo with knee raise, on left side then right.

• Knee raise/side kick combo, on left side then right.

• Scissor legs (slides) with straight punches.

• Heel/toe combo with ab twist.

• Squat/front-kick combo.

• Modified swivel kicks where you start out with a knee raise then add the kick after one or two sets, repeat on other side.

• 4 front-facing speed bags alternating left to right then 4 alternating straight punches, repeat this combo.

• Speed bag/jab combo on left side then right.

• A few sets of left knee-raise, right front-kick, and lift-kick; repeat the combo on the other side.

• Spinning step-step-step, punch-punch-punch combo

• Two-level roundhouse kicks (ankle & hip height) alternating left to right.

• Straight punches from horse-stance increasing in speed and intensity.

• Bicep work from horse stance - lift your ribcage and squeeze your biceps in and out with resistance.

• Tricep work from horse-stance - bend forward at the waist with a flat back and arms extended out to the side. Lower your fists under your chest and pump the arms upward with resistance just above elbow-height.

The Cool-down: This workout has a 1-minute cool-down. Alternating left and right rising blocks (slow-motion punches), a variety of arm circles, ending with cat-stance.

Appearing in this workout: Blonde Michelle, Shellie, and Debbie.

The soundtrack in this workout consists of Aint Nobody Stopping Us Know, Look Up, Mercedes Boy, Sweet Freedom.