BL4 is generally considered to be one of the easier basic tapes. It is also one of the shortest workouts of all the tapes. Kicking and punching are fairly equally balanced, although all of the side kicks and roundhouse kicks are done in a single segment. This is also a good tape to work on your kicking form. Both sides of the body are worked with equal repetitions. There is no floor work or balance moves in BL4.

The warm-up/stretch for BL4 is a good 6-7 minutes, and includes a fly, punching, and some different stretching moves, especially for the hamstrings. After the warm-up, you start with the skiing move + punches for several sets, followed by step out + punch + clap (some of these moves are hard to describe hopefully you know what I’m talking about here..), and then more punching hook and double hooks. From there you’ll do a few front knee raises, then side knee raises.

Now comes a fairly lengthy series of step + front knee raise + punches, which transitions to a front kick replacing the knee raise. You’ll do several sets, both legs. Billy sings along with the music during part of this, which is kind of cute. Instead of walking it out, you’ll do some punches. This is followed by the kicking portion of the tape. You start with several sets of knee raise + side kick at a moderate pace, both legs. This is followed by alternating roundhouse kicks with a hop between each one (easily modified if you don’t want to hop). Then more side kicks, starting with the guard stance and taking a step before the side kick. He’ll start you with several slow sets (a good opportunity to focus on your form), and follows it with 2 faster sets. You repeat this for both legs.

End of kicking. Time for double speedbag, followed by 1-arm speedbag. Continuing the 1-arm speedbag, you’ll add a squat and punch low when you squat, punch higher when you come up from the squat guess these could be called squat + punch. Two sets slow, two sets fast. Then side-to-side three jabs + punch, followed by 1-arm speedbag and squat + punch for the other arm. You finish with what Billy calls the "1-minute blast", which is just uppercuts, slow, then fast.

The cool down is about 5 minutes, and includes some unique stretching. Shellie, Jasmine, and TQ are in this tape. The music is good, and includes "That’s All We Need", "You’re the One For Me", "Who Do You Love", and "Kiss Me".