Category Archives: Exercise Routines

Tracy Anderson TAVA Red Alert

Cardio time: 19 minutes
Breakdown time: 5 minutes
Equipment needed: None

In week 103 of streaming the TAVA routine is from the London studio. The breakdown section is at the beginning and then then small sections of the routine are repeated over and over up to tempo which is great as you can really nail each section. The dance is ok, although I prefer LDN more and also it feels like you’d burn more calories though going for a walk.

The dance is performed to Basement Jaxx “Red Alert”, Bruno Mars- “24K Magic”, Sofi Tukker “Drinkee”, Notorious B.I.G. “Mo Money Mo Problems”, Skepta “That’s Not Me”.

Tracy Anderson TAVA Throb

Tracy Anderson’s Cardio DVDs in order

Every Single Tracy Anderson Cardio Workout

Tracy Anderson Video Streaming for Beginners Week 11

Trainer Breakdown

You will need to follow the Trainer Breakdown before proceeding with the workout as due to the camera angle in the class you’ll miss that Tracy dips from her left hand to her elbow during the first leg move. This week’s breakdown is taken by Evan and she gives lots of detailed helpful instructions which you may miss or not even think about if you just follow the workout


Time: 32 minutes
Areas worked: Arms, legs and stomach
Equipment needed: 1lb hand weights (Tracy uses 3lbs), 1lb ankle weights X3 (Tracy uses 2X 1.5 lb and 1X 1.5lb), a towel, a smooth surface to slide down and extra support for your knees if you need it.

The trouble with a lot of the streaming for beginners classes is they’re not actually for beginners. Most of them are her normal masterclasses with sections cut out to make it a shorter workout and as there are no beginners masterclasses on the timetable at her studios none of these are designed for beginners. So the best way to ensure you’re doing a streaming workout for beginners is if Tracy is just taking the class by herself or with other instructors, like in Week 11. In fact week 11 is the first beginners streaming class that doesn’t include clients so we know it’s just designed for us, at home beginners.

This class takes place in the East Hampton Studio. This workout follows the format of 2 songs for non weighted arms/stretches, 2 songs for arms with weights, the leg series and then crunches. The level is pretty easy, if you were to compare it to meta day 1-10 it’s a lot easier as there are lower reps of the moves and they’re just easier moves. This doesn’t mean that you won’t get a good workout!

The arms are fun and quite satisfying, the stretches are really good and you feel like you’re getting a lot of movement. There is a small amount of jumping, which I’m not a fan of, but it’s only a little bit so it’s ok.

The leg moves aren’t too challenging, I used a thicker mat during this workout as there is a leg move which you have to swivel your knee on. Although Tracy uses 2 ankle weights on one leg during certain moves it’s actually not that hard and those particular moves are quite basic.

Tracy Anderson Video Streaming for Beginners Week 1

Tracy Anderson Video Streaming

Tracy Anderson Streaming TAVA

Tracy Anderson’s Muscular Structure DVDs in Order

Tracy Anderson Workout Add Ons

Every Single Tracy Anderson Muscular Structure Workout

Tracy Anderson Love Make the World Go Round Arms

Time: 1 minute
Areas worked: Arms
Equipment needed: None

It’s actually quite hard to coordinate Tracy’s arms moves and legs at the same time, it’s hard enough to anticipate what she’s going to do with her arms next let alone throwing the component of leg moves as well, I suppose all we can do is try!

Every Single Tracy Anderson Muscular Structure Workout

Tracy Anderson TAVA Throb

Cardio time: 18 minutes
Breakdown time: 4 minutes

In week 99 of streaming the TAVA routine is presented by Olivia and Lashonna. This dance is structured slightly differently from the previous TAVA routines in that the the first 16 minutes the dance is performed by repeating different sections over and over which is a great on the go learning technique, similar to the Thanksgiving Cardio. Then there’s a 4 minute step by step breakdown section if you need extra guidance followed by the remaining 2 minutes of the dance being performed in full. This is also different in that you get 18 minutes of cardio time, whereas the longest streaming TAVA routine prior to this was Beyonce 7/11 at 8 minutes, with the rest being 3 minutes or under.

The dance itself isn’t too challenging, although I’m by no means perfect, I think the sheer amount of times you perform the routine throughout this makes it a lot easier. The routine is performed to dance versions of “Me Too’ by Meghan Trainor. “Erotic City” by Prince, “Good Girl” (unfortunately) by DJ Jessie Cole, “Don’t Stop Til You Get Enough” by Michael Jackson, “Holding Back the Years” by Simply Red, “Holding On” by Disclosure and “Throb” by Janet Jackson

Tracy Anderson TAVA LDN

Tracy Anderson TAVA Red Alert

Tracy Anderson’s Cardio DVDs in order

Every Single Tracy Anderson Cardio Workout

Tracy Anderson Oh Yay Arms

Time: 1 minute
Areas worked: Arms
Equipment needed: None

How gorgeous is Tracy’s trainer Amanda?! Total JLo lookalike, I really love her energy and positivity. This video shows Amanda taking the attain class- these are the same leg moves as streaming, so it gives you an idea of what the moves are like if you haven’t signed up. If you are already on streaming, the arms in the attain classes vary from the arms performed by Tracy in her masterclass so this is new material for you.

Every Single Tracy Anderson Muscular Structure Workout

Tracy Anderson Today Summer Abs without the Situps

Time: 2 minutes
Areas worked: Abs
Equipment needed: None

These moves are really nice and simple and they’ll do great things for your posture & lower back. You’ll have to repeat the planking moves on the opposite side.

Check out the moves here

Every Single Tracy Anderson Muscular Structure Workout

Tracy Anderson With You Legs

Time: 1 minute
Areas worked: Legs
Equipment needed: Ankle weights

This move is a bit tricky, but that’s all part of the Tracy Anderson Method charm! It’s just difficult to work out where the second move angle is supposed to go and which part you’re aiming to be working.

no imiTAtors 👊🏻

A post shared by Tracy Anderson (@tracyandersonmethod) on

Every Single Tracy Anderson Muscular Structure Workout