by Amyn

After you've watched Billy's story, the tape starts out with a nice 5 minute warm-up, complete with stretching, some light punches, and some speed bag work.

The workout starts out with some front knee lifts, while punching with both arms, and alternating sides. Then it moves to:

Front knee lifts with arms punching up to the ceiling
Front knee lift + front kick combo
Front kicks, first kick to the front, then kick to the side - alternate to other leg
Front kick to the left, then step, step, front kick to the right

Jabs - to the left
Corner to Corner jabs to the left
Jabs double time, corner to corner, to the right
Repeat sequence to the right

Speedbag, while moving left leg back and forth
Arm flies while moving one leg out and back
Punch to the left, and to the right (alternating) while moving one leg back and forth

Jabs - to the right
Corner to Corner jabs to the right
Jabs double time, corner to corner, to the right

Speedbag, while moving right leg back and forth
Hook to the left, turn, hook to the right
Uppercut to the left, turn, uppercut to the right

Left knee raise, touch your toe, right knee raise, touch your toe
Wax on - Wax off (Slap Blocks)
Knee raise, left sidekick
Knee raise, right sidekick
Jumping Jacks, roundhouse kick (alternating sides)

Uppercuts to the front, then double time.
Squat, front kick

Stand on left leg, raise right leg in air...hold. Change legs
Stand on right leg, lift left leg... raise left leg up and down

Now, it's time for a Cool Down. This cool down has some good stretching, and some 'strenth work' (aka flamingo work). Billy has you stand on one leg, and hold your other leg up and count to 8. Repeat on other leg. He also does the usual Tae Chi style cool downs, and some hamstring stretches.

Regulars appearing in this video are: Shellie, Julie Ann, Marci, and Michele. Also appearing are instructors: Shannon, and Stan.