This is an intermediate cardio level Basic workout with a good variety of moves and a modification on the front kick/back kick combination. It has a good warm-up period but a short cool-down period. At the end of the workout, there is a 3-minute floorwork segment for the glutes. This tape has no balancing moves in it. I got a good cardio workout from this tape. I enjoyed this tape as Billy does some dance moves toward the middle of the workout to make it even more fun!

The Warm-up: This workout has a 5-minute warm-up consisting of stretches for the neck, shoulder stretches - shrugging in a circular motion, single jabs on each side, jumping jacks, upper-torso shift, side stretches with side lunges (a few on each side then alternating arms), stretching for the hips where you've got one leg bent at the knee out in front of you and the other leg straight back behind you, a variety of hamstring stretches, and some more side stretches.

The Workout:

• The workout starts with a few sets of 3 traveling jabs to the right and a left cross, then 3 traveling jabs to the left and a right cross.

• Uppercuts from a horse-stance crossing the center line of the body then changing to straight punches.

• Knee raises on the left side, single time then at double time speed, repeat this move on the right side.

• Knee raise and punch, a few sets on each side. Between switching from working one side to the other, Billy adds the heel/toe move.

• Cross-the-body with punches crossing the center line of the body. After a few sets of these, he switches from cross punches to speed bag work. He then changes to speed bag and a jab. Billy works each side separately during these moves.

• Billy adds some dance moves at this point of the workout. One where you're in a horse-stance and you have your hands up by your ears, then shift your hips from side to side. Then side to side you're twisting your shoulders independently and opposite of your hips. The last one is a circular movement with your arms and stepping side to side. This is similar to a move in Basic Live 6.

• A kicking combination starting with a right knee-raise, left front kick, right knee-raise, and a left-side roundhouse kick. You do several sets working the left side, then switch over to the right side.

• Billy modifies the front kick/back kick move here. Instead of doing a front kick with one leg and a back kick with the opposite leg, Billy does both kicks on the same side. Billy also adds an extra step between the kicks. The move starts off with a step-in front kick, then an extra step backwards, and then a back kick with the same leg. Billy does a few sets on each side

During this last combination, Billy's microphone shorts out because he is sweating so much and he has to leave the floor to get a new one. A little marquee scrolls across the bottom of the screen telling you not to adjust the audio on your TV. Shellie takes over at this point and finishes with the other side of the combination.

• Shellie takes us through a front-facing speed bag while doing jumping jack legs and then a left side speed bag in the lunge position. Billy returns to the floor and does speed bags on the right side.

• Step-in side kicks, a few on each side.

• Grapevine with a knee-raise and touching your toe. Billy then has you squat lower during the grapevine to really work your quads.

Floor work: (approx. 3 minutes) Back kick extensions, alternating back kicks and roundhouse kicks, and leg circles.

The Cool-down: This workout has a 2-minute cool-down. It starts out with stretching with splits, legs out to the sides. Then you pull your right leg into your chest with it over your left leg and looking back over your left shoulder. Repeat this with your left leg into your chest with it over your right leg and looking back over your right shoulder. Stand up and continue with arm circles/breathing exercises.

Tae-Bo instructors appearing in this workout are in the front row behind Billy. From left to right of your TV screen they are Michelle (Taeboqueen), Debbie, Shellie, and Najim(sp?).The soundtrack in this workout consist of Tribal Dance, Shake Your Booty, Kiss Me, and Din Daa Daa.