This is one of the slower-paced Basic Live workouts. Not a cardio workout, but slow enough to focus on form and technique. This workout has 5 minutes of floor work for the butt and a balancing move in the cool down. There are two new combinations in this workout.

Lynnmariedc’s brother appears in this video. He’s wearing green shorts and a t-shirt to the right of a girl wearing fuschia bikeshorts. They’re in the 2nd or 3rd row back behind Billy.

5 ½ minute-long warm-up consisting of:

Neck warm ups, half-circles, right to left
Roll shoulders standing straight and then leaning to each side
Upper cuts, right and left hooks, jump ‘n jacks
Stretching legs with splits

Butt work: 5 minutes long
Back kicks, leg lifts (hydrant), roundhouse kicks, and Back kick extensions

Workout:

Right and left hooks
Front punches (crossing the center line)
Jump ‘n jacks with alternating jabs (Shellie counts to 9 here!)

2 Front punches with lunge, clap, clap
New combo: Knee raise, Knee raise, cross punch, cross punch (on same side), cross-the-body, cross-the-body, cross punch, cross punch (on same side)
New combo: Arm flies and knee out to the side. After 3-4 reps of this move, Billy takes the floor away from you and wants you to balance on one leg while doing the flies. Really concentrate on tightening your center here.
Step-in front kicks changing to step-in roundhouse kicks on each side
Side speedbags on each side
3 jabs travelling to the side and a cross punch
Front-kick, back kick
Left & right crosses (pivot on the ball of your foot)
Knee raise, knee raise, punch, punch while hopping, then switch sides and do it again.

Cooldown:

Flamingo work here hold one leg up extended out with the toe pointed. Hold this position for 15 seconds. Repeat with other leg holding it up for another 15 seconds.
Arm circles bringing your hands back behind your ears and then pushing forward.

Appearing in video: Shellie, TQ, Debbie, Jasmine, Blonde Michelle, Gene, Julianne, and Matt & Dad

Music:  We Are Family, Din Daa Daa, Pick up the Pieces, & Finally.