Tag Archives: japan

Tracy Anderson Japan Original Basic

Time: 66 minutes
Areas worked: Arms, legs, stomach and neck
Equipment needed: Chair and hand weights (Tracy uses 3lb, I use 1lb)

One night deep into a Tracy Anderson internet rabbit hole I struck gold- a secret (to those outside of Japan) full length DVD that Tracy had released exclusively in Japan!!!

This DVD is tailored to the Japanese market, the workout is performed barefoot and the moves are actually specifically designed for the bodies of Japanese women. This workout most noticeably differs in that there is a neck section, which Tracy hasn’t included in an of her other workouts.

It’s strange seeing Tracy’s dainty little feet when she’s working out, but it’s actually really helpful as we’re able to see the position of her feet, such as when she’s pointing her toes during the exercises. This makes me wonder why she wears trainers for muscular structure work when she didn’t used to when she first opened her gyms.

There’s a Japanese voice over throughout the DVD but you can still hear Tracy speaking in English in the background, as a bonus if you do this DVD enough you’ll learn how to count to 30 in Japanese!

On the front and back of the DVD Tracy wears berry coloured shorts and matching lipstick, a black bra top and weirdly enough her chunky Chloe wedges, which makes you wonder if there was a stylist for this look.

The DVD comes with a cute little booklet (which I can’t read) which explains each section of the workout and has accompanying pictures of Tracy. Tracy looks super cute wearing a white sports bra and pink shorts with pink lipstick and no tan (perhaps to appeal to the Japanese market?) and in the other pictures she wears a patterned sports bra, black leggings and berry lipstick which is definitely a different look for her.

This DVD is very low budget, it’s shot inside her old New York studio, the lighting doesn’t look great, I question whether a stylist was involved as her workout outfit is a bit haphazard, but then again the poor lighting/picture quality could make the outfit look worse. There is also minimum/no airbrushing on the pictures of Tracy, although it makes the DVD look less professional it’s quite refreshing as you get an idea of what she actually looks like.

During the intro and end of the DVD Tracy speaks to the camera wearing a bikini/small shorts bikini top combo, which is different to how we’re used to seeing her presented. Perhaps it’s an opportunity for her to show the viewers what the results of the method will give you.

This DVD is at the easier end of the Tracy Anderson workout spectrum as there are no ankle weights, no planks and Tracy talks you through every move. There’s a maximum of 30 reps per move and the moves are all very doable, although I was a bit breathless during the first section when performing the chair moves which go from standing to bending over with a leg lift. Other than that there’s one twisty move that feels a bit awkward and the one with the side of your head and your outer arm on the ground but they’re the most challenging that it gets.

This DVD is divided into 9 sections:

  • Leg- which is all standing moves with the chair
  • Butt- these moves are performed on all fours with the chair behind you to perfect the form.
  • Arm- all of these are standing with no weights, although the moves still kill, probably down to the precision
  • Ab/core- these are all standing abs and explained in quite a lot of detail
  • Neck- this section mostly seems to be about keeping your shoulder rolled down and back, I had to skip the rolling neck exercise as it made me feel sick.
  • Mat/leg- in this move there’s an almost plank, but it’s definitely not as hard as a plank- yay!
  • Mat/butt- in this section there’s the move where you’re lying on your outer arm and the side of your head and comedically Tracy says “get comfortable”
  • Mat/arm- these are all performed kneeling on the mat with weights.
  • Mat/ab/core- these are all sit ups performed lying on your back, I really like these moves and how Tracy is able to really isolate certain areas but putting your legs in awkward positions.

Tracy Anderson Workout Add Ons

Tracy Anderson’s Muscular Structure DVDs in Order

Every Single Tracy Anderson Muscular Structure Workout

18 Days of Laziness


For a breakdown of my routine click here

Day 2 I’ve been far far far FAR too lazy recently, I wake up late in the day, not bouncing out of bed feeling fantastic, but sluggish and lethargic, it seems to take me forever to wake up, I laze about for the majority of the day and hardly get anything done. Needless to say I didn’t get my exercise done on Day 2 as I met up with a friend in the evening and hadn’t given myself enough time to exercise before then. I also think I’m putting on weight on my face and stomach- not attractive! But considering how lazy I am I’m pretty grateful that I’m not humongous, I think the little bits of Tracy Anderson here and there really help. Also I know when I start regularly doing cardio again that will make a difference.

I’m also looking forward to ordering Teen Meta & the new Rebounder DVD, I think ideally I’d like to have 14 hours (2 weeks worth) of different cardio on rotation so it doesn’t feel like I’m constantly doing the same thing. I was even tempted to buy year 2 of metamorphosis even though I haven’t even started day 1 yet just so I have 4 more cardio DVDs, but as I’m quite broke at the moment it’s probably not that much of a good idea to spend all my money on it as it’s not cheap. Maybe when I eventually get a job!

Day 3 As I’d finished 10 days of Tracy Anderson Redbook Abcentric I replaced it with Tracy Anderson’s Hard Core Workout and also did Day 10 (yippee) of Redbook Glutecentric and Tracy Anderson meets DDD arms

Day 4 Just Tracy Anderson meets DDD arms

Day 5 I got up really late and had to be at a friends house until late so didn’t allow myself any time to exercise.

Day 6 Nothing!

Day 7 I just did Tracy Anderson meets DDD arms, Redbook Hip and Redbook Omni.

Day 8 I did all of my muscular structure, including day 10 of A hot body at any age 20s so I’ve replaced that with Tracy Anderson Thanksgiving.

Day 9 I just did Tracy Anderson meets DDD arms & Tracy Anderson’s Hard Core Workout and started Eva Fraser’s Facial Fitness Basic routine, for those of you that are new to facial exercise I recommend you check it out! The following day I noticed my face actually looked fatter! Is this the plump cheek muscles I’ve been inflating? It isn’t BAD- but I kinda am beginning to look like a chimp munk- MUST lose weight!

Day 10 Another busy day (but that’s no excuse) so I just did Tracy Anderson meets DDD arms. I don’t know if you’ve noticed but whenever I don’t have much time/can’t be bothered to exercise I always just do a standing arms routine, it’s SO much easier then all of the other stuff, in fact I’d say it’s my favourite area to work as it’s easier and you can still do it if you’re feeling too full/sick to do other exercise.

Day 11 and 12  I didn’t do anything! (Day 11 was spent driving to Cornwall- it took about 4 hours) and I can’t even remember what my excuse for no exercise on Day 12

Day 13 I did Redbook Hip, redbook omni, Tracy Anderson meets DDD arms, Tracy Anderson’s Hard Core Workout and Tracy Anderson Thanksgiving– the thanksgiving workout is actually quite difficult, it’s fast paced and definitely leaves you out of breathe- especially if you’ve been as lazy as me!

Day 14 was a hectic day spent driving and looking for wedding locations, I also ate TERRIBLY due to feeling tired and lack of options at service stations (Burger King chips, crisps, coke and chocolate). I felt the effects the following day when I had broken out in spots.

Day 15 I did Tracy Anderson Courtney and Tracy Anderson meets DDD arms

No exercise on Days 16 17 and no excuse! Just laziness.

Day 18 I did Tracy Anderson’s Hard Core Workout, Thanksgiving, redbook omni & redbook hip, no cardio but I did go for walk (I know this isn’t really good enough but it’s an improvement).

Day 19 Another walk and I was really tired so just decided to do a small amount of Tracy Anderson arms legs and stomach before bed so I did Tracy Anderson Audi, Stacey standing abs and Tracy Anderson’s Andrew arms.

Now I know 18 days of excuses or not quite good enoughs doesn’t make for great reading but there IS light at the end of the tunnel! I have finally managed to get over my doing-enough-exercise phobia so personal exercise/diet blog posts going forward will be a lot more encouraging! Also it’s SO depressing reading all of this back, ergh!

So next workout I will start and adjusted exercise routine, but I’ll still continue to do Tracy Anderson’s Courtney Cox Routine

Tracy Anderson Courtney Cox Version 2 Day 1

Tracy Anderson Candy Man Dance Routine

Time: 3 minutes
Equipment needed: None

The first dance in this video is one from Dance Cardio II the Candy Man Routine begins at 1:44, this is the only place that I’ve seen this routine ever demonstrated, although this is only a short demonstration it’s a really fun routine and you can always learn it and repeat it.


The lovely Mary Fursman has edited this vid so it fits the entire song- I’ll definitely be giving this a go- check out the video below!

Every Single Tracy Anderson Cardio Workout

Tracy Anderson Japan Arm Exercises

At about 3:05 into the video Tracy demonstrates some arm exercises, it’s quite short and sweet and the Coldplay music is good.

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

Every Single Tracy Anderson Muscular Structure Workout

Tracy Anderson Japan Duck Workout


Ok weird title I know, but I have no idea what the program is called that she appeared on, so to differentiate this workout from the other Tracy Anderson Japan videos I mention the cuddly duck that’s in the video. This is a thorough mini workout that includes a warm up and a variety of different moves.

Time: 11 minutes
Areas worked: Arms legs and stomach
Equipment needed: None

Every Single Tracy Anderson Muscular Structure Workout