Perfect Design Series + 30 Day Method add on

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Ages ago (so long ago that I can’t find it as it was on her old website) Tracy Anderson wrote holiday prescriptions/a new years countdown where she would recommend that for instance you do the perfect design series along with some particular dance routines for a set amount of time before moving onto something else. One of her prescriptions was as follows:

Perfect Design Series 1 + 15 reps of all the moves from 30 day method sequence 1 for a set amount of days followed by

Perfect Design Series 2 + 15 reps of all the moves from 30 day method sequence 2 for a set amount of days followed by

Perfect Design Series 3 + 15 reps of all the moves from 30 day method sequence 3.

So now I’m on my 10 day rotation of the perfect design series I am going to these extra moves on the end like Tracy recommended!

Perfect Design Series 1

Tracy Anderson Perfect Design Series Sequence 1
Time: 49 minutes
Areas worked: Arms, legs and stomach
Equipment needed: Ankle weights

The Perfect Design series are all filmed at night in Tracy’s TriBeCa studio accompanied by moody lighting (lots of golden browns) and weirdly- tribal chill music. I must say the clean bright colours and upbeat music used in Metamorphosis are more effective.

This is how the workout is divided up:

  • Warm up
  • Legs on the mat
  • Abs on the mat
  • Standing abs
  • Free arms
  • Standing whole body/balance work
  • Legs on the mat
  • Arms on the mat
  • Stretches

This is apparently a “beginners sequence”- I hardly think so! Ok I added ankle weights which definitely made it more challenging. It could be that I found this hard as prior to this workout I had been doing the pretty simple method for beginners workouts.
In a couple of the moves Tracy doesn’t repeat the move on both sides in the same way which is annoying. For instance in the first move she keeps her leg in an attitude but on the other side she extends her leg back. The moves she does while resting on one side are probably the easiest while without a doubt the most difficult of the leg moves is the bridge up inner thigh move, while using ankle weights, I think this incorrectly targeted my quads rather than my inner thighs and as a result my thighs were in a lot of pain and I had difficulty sitting down or walking up and down steps which I don’t normally experience with Tracy’s work.

The abs on the mat moves are mega painful, well those that involve lifting your legs with the ankle weights- but on the plus side does that mean they’re working?

The standing abs and free arms seem pretty random and are harder to follow than most of her other standing abs and arms work, but once you repeat this DVD a few times you should get the hang of it.

The standing whole body balance work is challenging, once again especially with ankle weights, the first time I did this DVD I actually gave up during this section as it was so relentless and difficult.

It seems like torture that Tracy decides to go back to leg work on the mat once you’ve been lured into the false sense that the workout is cooling down and almost over, thankfully the moves aren’t too difficult.

The arms in childs pose, while innovative seem pretty ridiculous as how on earth are you supposed to follow what she’s doing if your head face down on the floor?

Despite these criticisms I still really enjoy this DVD because it’s a Tracy Anderson DVD! And it’s so nice to have a full length DVD rather than 30 minutes.

UPDATE After finally completing my 10 days of this DVD I’ve got to tell you I was sick of it! The music was completely mind numbing and not conducive to exercising, the chilled out golden/browny/hazen vibe was also not conducive to exercising- better suited to yoga. The DVD seemed to go on forever, I found that the couple of things that helped me get through it were

  1. Muting Tracy and the crazy tribal chill music and playing my own music
  2. Giving myself a count down- “Only 2 moves left on all fours” “Not many left of abs” etc

15 reps of 30 Day Method Sequence 1
Time: 31 minutes
Areas worked: Arms, legs and stomach
Equipment needed: ankle weights

For a breakdown of the individual moves see Tracy Anderson’s 30 Day Method

Perfect Design Series + 15 reps of 30 Day Method Sequence 1
Time: 80 minutes
Areas worked: Arms, legs and stomach
Equipment needed: Ankle weights

These two sequences combined together can be a bit killer especially as some of the moves are very similar/the same in both routines.

Perfect Design Series 2

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Time: 48 minutes
Areas worked: Arms, legs and stomach
Equipment needed: Chair

Although this is a minute shorter then the Beginner level it’s actually easier and doesn’t drag on as much, probably because you’re not using ankle weights and you don’t return to legs again towards the end just when you think the workout is all over. The structure of the workout is as follows:

  • Warm up
  • Standing legs with the chair
  • Leg work on the floor with the chair
  • Floor ab work with the chair
  • Standing abs/Arms
  • Stretches

The warm up section feel really nice and graceful and fluid. The leg moves aren’t too hard- the one where you’re in downward facing dog is a bit annoying but it’s not too long so it’s easy to get past it. I like that Tracy really varies the leg movements with standing leg work involving the chair then leg work on the floor with the chair, it breaks up the workout well. The ab work on the floor is pretty easy until the horrible move where you have to sweep both legs over from one direction to the other without touching the floor. I think what makes the other ab work in this DVD easy is that you’re on your back and not having to do loads of horrible plank moves that Tracy so loves doing in her later DVDs! The standing arm section once again seems really random and really difficult to predict, but I’m sure this will get easier with a few goes, however it’s really refreshing doing a Tracy workout without weights.

15 reps of 30 Day Method Sequence 2
Time: 33 minutes
Areas worked: Arms, legs and stomach
Equipment needed: Ankle weights and a chair

Perfect Design Series 2 + 15 reps of 30 Day Method Sequence 2
Time: 81 minutes
Areas worked: Arms, legs and stomach
Equipment needed: Ankle weights and a chair

Unlike the first sequence, the moves from 30 Day Method Sequence 2 are quite different to Perfect Design Series 2, the only main similarity being that Tracy now employs the chair in both sequences. You use ankle weights in the 30 day sequence, but this isn’t too bad since you don’t use ankle weights in Perfect Design 2. The leg moves are fine, however the ab moves start to burn after a while, even though it’s only 15 reps of each one. The arm moves are easier then the abs but you’ll still get a bit of a burn, probably because they’re performed at a really slow controlled pace.

Perfect Design Series 3

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Time: 52 minutes
Areas worked: Arms, legs and stomach
Equipment needed: Chair

Yet to time 15 reps of 30 Day Method Sequence 3

Every Single Tracy Anderson Muscular Structure Workout

Tracy Anderson’s Muscular Structure DVDs in Order

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