This tape is one of my favorites - because it is an intermediate pace, without a lot of 'walk out' times or breaks within it.  The pace is not too hard so that you can't catch your breath, but it is not so slow that you have too much time inbetween moves.  If you like knee raise + punch/kick combos, this is the video for you!  Billy goes no holds barred on the knee raise combos, and because of this, you will get great ab work and leg work.  Also, this tape focuses on punching, therefore the arm workout is also a good one.

The warm up starts with a few sets of quick jumping jacks... not too fast, not too slow.  Then it moves to some really great stretching - hamstring, legs, and back.  Billy also includes some "Tae Bo" style push ups in this warm up.  The other nice thing is the warm up includes some brief, but good, arm stretches.

After a nice warm up - about 5-6 minutes, Billy moves right into some knee raises, first to the right, then to the left.  Several sets of these are completed before moving on to uppercuts in the horse stance position.  Then he moves on to some side to side punches, to get your body warmed up even more.   The first combo of this video is a fun one - it consists of 3 punches to the right, then immediately followed by an uppercut - then moving on to the left side, and alternating for about 3-4 sets at a quick pace.  This really gets your heart rate going!  Now we move on to some one arm speed bag work, followed by some punching.

Like I said, this video is all about knee raise combos, so we quickly start with some 1 knee raise + 1 side kick combinations - a few sets on each side.  Immediately following this combo, is some 2 handed fly work - where you bring your arms into your side, then raise them up to the ceiling, pressing your biceps in the process, while moving one leg in and out.  Billy then combines this move by doing 2 fly work moves, and then adding a quick 1, 2, 3 punch after it.  Next follows a double knee raise + side kick + punch combo, done on each side for a few sets.  Immediately following this is a double knee raise, double punch combo, followed by a double knee raise + alternating side kick (knee raise, knee raise, left side kick, right side kick) combo.  After all these great knee raise combos without much of a breather in between, finally Billy gives us a bit of a rest, but not really!  To catch your breath, you will do a step to the right, and a low front kick, then a step to the left, and a low front kick.  The good thing is he does these slowly so you can calm down a bit!

Now it's time for some arm work - Billy moves into some uppercuts from a horse stance, but at a quick pace, and he asks you to really put some effort into these, and use your shoulders.  These uppercuts last for a few sets, then you get a bit of walk out time.  Thought you were done with knee raises??  Heck no, time for another combo!  We move to a combo where you do 4 knee raises while walking forward, then 4 punches (one to the left, one to the right, one to the left, one to the right) while walking backwards, and then repeat this for about 4 sets.  After this combo, we move to a heel/toe combination, and then Billy lightens things up with a bit of "twisting" action.  Just when you thought things were going to get easy, he moves you to a few sets of the squat/front kick combo.  Great for quad work!  You thought these were getting up your heart rate, watch out because here comes some flying front kicks!  He does about 2 sets on each side, don't worry if you can't do these, or you find a lot of stress on your knees - just do a regular front kick.

Well, it looks like Billy wants to move into some kicking and legwork now.  After those flying kicks, the tape moves into some 3 level roundhouse kicks.  This is a great move for balance, and practicing your roundhouse kicks.  Basically, you start by doing one roundhouse kick low, and then without stopping you do a kick to about the waist level, and then immediately after that, a kick to a higher level.  All this without really setting down your foot.  The hard part?  Keeping your balance!  The good part?  Billy does these slow enough to follow.  Grab a chair and steady yourself for a set or 2 if you need the practice.  These kicks are done on both sides, for about 3-4 sets each.

Now you are pretty much done with this half hour tape.  Instead of a normal cool down, Billy decides to do some quad work instead.  First, you sit on the back of your legs in a horse stance, and with hands outstretched in front of you, you push down, then up slowly for a few sets.  At the end of the last set, you squat deeply, and Billy makes you hold this position for a full minute!  Hold, don't let it go and feel the burn!  After this, you shake it out a bit, and that is it!  I'd recommend tacking on a cool down from another video, since I still felt my heart rate was a bit elevated after the squatting stuff.

This is a pretty upbeat video, without a lot of walk out time - and if you really concentrate, you can work your abs really well in this video, not to mention your quads.  It is also a good video to practice kicking.  There is no floorwork in this video, and no one legged balance moves.

Shellie, Debi, Irene, Michele (TQ) are in this video.  I'm not sure if I saw Jasmine in this one or not, I think so.

Music was "Turn the Beat Around" by Gloria Estefan, "Last Dance" by Donna Summer, and "Magic Friend" by 2 Unlimited.  While this was considered a 'Live' tape (which generally means much better music than the studio tapes) I found that most of the tape had the studio type 'beat' going in the background, and I was not as fond of the few songs on this tape as I have been on other tapes - these songs didn't get a lot of play time.