Move · Videos · Cardio · 29 min

28-Minute Advanced Tae Bo with Billy Blanks

28-Minute Advanced Tae Bo with Billy Blanks — video by Billy Blanks ® Play · 28:37

Video by Billy Blanks ® on YouTube · Open on YouTube

Tae Bo's creator leads a nonstop punch-and-kick class: footwork, arm toning (optional 1 to 2 lb weights), knee raises, kick combos, squats and a stretch-down. His counting and encouragement set the pace. For people who know the basics.

  • 29 min
  • Advanced
  • Moderate impact
  • No equipment

Good forHeart healthFun workouts

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Step by step 14

Tap a time to watch that step in the video.

  1. Footwork warm-up: toe taps and waist work, pushing and pulling every punch and counting out loud. 0:24
  2. Step-overs with punches, elbows up, then double punches and triceps squeezes; right side, then left. 0:55
  3. Walk it out with biceps and hammer curls, then running-man knee lifts with the arms pumping. 3:51
  4. Biceps pumps on each side, sinking lower through the legs, then eight with a small jump. 5:54
  5. Itty bitties: small, fast arm pumps, then slicing the arms down on each side. 7:40
  6. In-and-out steps and toe-to-toe moves using the waist, then kick-outs and tap punches, chin tucked. 8:50
  7. Reach down to touch the ankle and pull up using the abs, then long reaches out in front. 12:00
  8. Bent-over triceps with the legs moving and your stomach pulled in towards the spine. 13:11
  9. Step forward into front kicks, then the triangle step, going lower to work the legs. 14:35
  10. Kick sequence: step and kick with the toe pointed, then side kicks turning the hip; hands up. 15:51
  11. Cross-line knees driven up with the punches, jab combos, then side kicks on the other side. 18:12
  12. Fast jabs on your toes, bent-over triceps, then front-back kicks with the abs tight. 20:15
  13. Squats with hands on hips, chest up and pushing off the heels, then front-back kicks on the other side. 23:07
  14. Weights down for a last punching round, then stretches: reach down to your toes and to each side. 25:38

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep your elbows up and your chin tucked behind your guard
  • Push and pull each punch fast, and count out loud
  • Keep your chest up and push off the heels in the squats

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loadweighted arm work, fast punches, long rounds
  • Elbows takes loadweighted curls, triceps extensions and punches
  • Hips takes loadfront, side and back kicks up to shoulder height
  • Knees takes loadknee drives, squats, lunges and kick combos
  • Wrists & hands movesholding light weights, punching
  • Lower back movesbent-over triceps work and back kicks
  • Ankles & feet movesfootwork, pivots and kicks
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Weights are optional; Billy says the class works the same without them

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Billy Blanks ®; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety