Tracy Anderson’s Method Express

Time: 60 minutes
Areas worked: Arms, legs and stomach
Equipment needed: 1lb weights, 3lb weights, 1lb ankle weights

This DVD is divided into 6X 10 minute sections:

  • Arms
  • Bum
  • Abs
  • Legs
  • Arms and abs combined
  • Bum and legs combined

Although Tracy has previously released DVDs which can be divided up into smaller sections if you’re pressed for time, this is the shortest of each workout at 10 minutes each, Targeted Training Boot Camp has 3X 20 minute sections and Precision Toning has 4X 15 minute sections. Like the other DVDs, although each section can be a complete workout, Tracy prefers you do the whole DVD. I really like that this DVD is divided up into easy to digest chunks, even if you’re planning on doing the full DVD, it’s less intimidating when it’s done in sections.

This workout is set at a beginner/intermediate level as the moves aren’t too challenging, there are low reps; 10-20 reps of each move, it’s at a slow pace and Tracy really breaks down and nurses you through each move. For those of you used to doing streaming, this is a nice change as each of the moves are explained as you go along, however you won’t get as much of a workout as you do with streaming, but it might be good for days when you don’t want to go at full pace.

This DVD is shot in the same strange pretend Greek Island building location (with towels!) as Slim + Sculpt Cardio, is it supposed to be a spa?! It is nice to have the variation of Tracy being shot outside though.

There are a few awkward moments when the music cuts out for a long period of time, then randomly comes back in. You also hear a plane flying over.

Sculpted Arms and Shoulders

All of these moves are performed while standing up and Tracy employs the use of 5lb arm weights (gasp!) we’re not offered an explanation as to why 5lb weights are ok, instead of 3lbs, I’m really eager to find out why!

Tight and Tone Butt

In this section you will need 1lb ankle weights (Tracy says you can use 1.5 or 2.5, but nothing higher than that) and hand weights. I’m surprised to see Tracy performing squats in this section, she seems to be breaking all the rules!

Firm flat abs

There’s no equipment needed for this section. It’s nice to have a whole section dedicated to abs, very often you don’t get a lot of these in Tracy’s workouts, especially streaming, where there’s more focus on legs. I like the ab stretches and the imaginative positions that seem to target everywhere. I actually found this section harder than the butt, I think it was the planks that made it more difficult.

Long lean legs

For this section you’ll need ankle weights. All the moves involve long extensions of the legs- which would explain the title of “long lean legs”. There’s a move which I really like where you’re kneeling and with the other leg you bounce your heel on the floor seems to engage inner thigh muscles. There’s a scary/crazy standing bouncing side lunge move, that made me feel unstable (this is probably what she was planning).

Upper body express

For this section you’ll need 1lb and 3lb hand weights, the 3lb weights are for holding onto while doing the running plank/mountain climbers. Whereas in the first section all the arm moves were performed standing up, in this section you complete the arm moves while standing, on knees and lying down. There are lots of standing abs moves in this section. There is a super tiring move which involves lying on your stomach on the floor, then pushing up into a plank and then alternating with push up and leg lift, thankfully there’s only a few reps.

Lower body express

For this section you’ll need ankle weights. This is actually harder then the other two leg sections, I think it’s because you perform all the moves on one leg before moving onto the other, keeping your leg held up in between so offering no rest unlike the other leg sections where you swap more between moves.

Tracy Anderson Workout Add Ons

Tracy Anderson’s Muscular Structure DVDs in Order

Every Single Tracy Anderson Muscular Structure Workout

4 thoughts on “Tracy Anderson’s Method Express

  1. Kelsey

    I would love a post about which Tracy workouts to do in order. You kind of mentioned the Method for Beginners but then where do I go from there? I’m assuming master class in streaming is the last point. ANd maybe metamorphosis + continuity before that. But what do you do between Method for Beginners and meta? Thanks for the blog! It’s awesome.

    1. ljgodbolt Post author

      Hey Kelsey, so glad you enjoy the blog 😀 I actually have a post all about the recommended order to do Tracy’s workouts in: scroll down to where it says the ideal order to complete them in. After the method for beginners the mat workout for beginners is a good place to go. In the post I said to then go to streaming for beginners, however although Tracy initially shared beginners workouts in a streaming, they’re now just shortened versions of the advanced classes (so aren’t at a beginner level) and aren’t updated every week so it would be a waste of your money to invest in streaming for the beginners classes. So instead move onto Method Express, the rest of the recommended order to complete the DVDs in are listed in the post, you’re right metamorphosis + community and then streaming would be the last two points. Let me know if you have any other questions or how you’re getting on 🙂

      1. Kelsey

        Oh wow thank you! I don’t know how I missed that. Thank you! Your blog is great. I have been looking at instagram looking at before/after transformations on the program and have found people have had amazing results. I have like 10-15lbs I want to lose but more importantly I want to have long lean muscles.

  2. Me

    I haven’t yet tried this one; thanks for the review. I’ve been doing my own rotation, which stretches each 10 days of Meta into closer to 20:
    Meta hip and glute (legs only)
    Precision Toning
    Meta hip and glute (legs only)
    Post Preg 1
    Post Preg 2
    Book Sequence 1 – 40 reps
    Perfect Design 1
    Book Sequence 2
    Perfect Design 2
    Gwyneth Legs
    Targeted Training Bootcamp

    That completes 10 days of Meta (glute and hip) and then I start the next 10 days. I had already been doing Meta since last summer, but started ths rotation on January 1 to mix thngs up. I do DC 1 one or two times a week and DC 2 once or twice a week. Rarely do I do DC more than 3 days per week. I absolutely LOVE DC, but don’t have the time to do more as I can only do when husband isn’t home and I can move furniture and take up space.

    Speaking of DC, I thought you might be interested in hearing what seems to be another Tracy change. This from an Instagram post this past week on mama_chahba’s feed:

    af_tamSo much energy! 😍 @lah_ta I think Tracy don’t do DC at VW anymore. It is more like 1h45 of MC and 1h15 of lecture. This is what we did at NY in December and I hear it was the same in others VW. I may come to London but I didn’t sign yet and I hear it is waitlist now 😢

    agaworkout@af_tam I didn’t know there is no cardio ?!- in Orlando- about year ago- it was about 30-45 minutes- did Tracy mention anything regarding amount od dc we should be doing???

    af_tam@agaworkout Yes no cardio now during VW but she could change again! She said during the lecture that we don’t need cardio if we don’t have weight to lose. 1 hour of MC daily is enought. She said she doesn’t want to do more than 1 hour because she is not 20 anymore 😜 When someone asked about dance cardio, she said “I HATE DC” and laugh. She was kidding but she said she doesn’t do DC so much anymore.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s