Tag Archives: post pregnancy

Tracy Anderson Daily Candy Post Pregnancy Abs

Time: 2 minutes
Areas worked: Stomach
Equipment needed: None
I love that move involves the whole body and there is the lifting and lowering move at the start. Helpfully Tracy offers two modifications for this move; you can’t help but feel sorry for these Daily Candy employees for trying to keep up with Tracy’s moves!

Every Single Tracy Anderson Muscular Structure Workout

Tracy Anderson Venus Post Pregnancy

007384e1c589Time: 1 minute
Areas worked: Abs
Equipment needed: None

This move definitely feels like it’s doing the job, especially as she’s going so slowly.

Every Single Tracy Anderson Muscular Structure Workout

Tracy Anderson Brentwood Post Pregnancy

Time: 2 minutes
Areas worked: Arms and legs
Equipment needed: 2X 1lb weight

In this snippet Tracy demonstrates a few different moves for your arms and legs including a move I haven’t seen before, where you elevate from lying on forearms onto all fours- enjoy!

You can view more moves here

Every Single Tracy Anderson Muscular Structure Workout

Tracy Anderson Fashion Police Post Pregnancy Arms

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

Every Single Tracy Anderson Muscular Structure Workout

Tracy Anderson ABC Post Pregnancy Workout


Time: 1 minute
Areas worked: Arms and legs
Equipment needed 2X 1lb weights
Start time: 1:42

Although this video primarily focuses on Kim Kardashian’s Prenatal fitness routine Tracy does share a couple of moves for post pregnancy- one for the arms and one for the legs. The legs exercise is much easier then it looks, the upper body is in a yoga stretch while your leg is just doing a leg lift. Enjoy!

Tracy Anderson’s Muscular Structure DVDs in order

These are Tracy Anderson’s DVDs which include muscular structure work in order. I haven’t included various tv appearances, magazine articles or webisodes that Tracy has appeared in as I have no idea when the majority of these were made so it would be a mind blowing feat and impossible to put them into order. Instead I think you can add in the webisodes wherever you feel best fit.

If you scroll down you can see that I’ve listed these DVDs in the following orders:

  • Chronologically
  • Recommended order
  • The order I’m completing them in

Chronological Order


Tracy Anderson Dance Aerobics


Tracy Anderson Mat Workout


Tracy Anderson Post Pregnancy


Perfect Design Series 1


Perfect Design Series 2


Perfect Design Series 3


Tracy Anderson 30 Day method


A new round of metamorphosis continuity is released every 3 months


Tracy Anderson Pregnancy Project


Tracy Anderson’s Total Body Mini Trampoline Workout


Teen Meta


Post Pregnancy 2


The Method for Beginners


Precision Toning




Japan Original Basic


Mat Workout For Beginners


Video Streaming


Method Express


Slim + Sculpt Cardio


Video Streaming for Beginners


Targeted Training Boot Camp

This is (in my mind) the ideal order to do the DVDs in:

Teen Meta. At aged 10 you can start doing Teen Meta, I’m not sure what age you “graduate” from Teen Meta- 18? 20?

The Method for Beginners Logically you would begin Tracy’s DVDs aimed at adults with the Beginners DVD, this is the easiest of the beginner mat workouts.

Mat Workout for Beginners– This is more challenging then The Method for Beginners and progressively gets harder as you go through the workouts.

Video Streaming for Beginners This is more challenging then the previous beginner workout due to it’s duration (60 minutes) and lack of direction during the workout. The moves aren’t too complex but this will increase your stamina.

Tracy Anderson Dance Aerobics. This is the first DVD which Tracy released which features muscular structure work. As the muscular structure isn’t very long it’s ideal to do this after you’ve mastered Teen Meta and the beginner workout DVDs which break down and explain the moves so you can freestyle along with Tracy in this workout.

Japan Original Basic This DVD is beginner/intermediate level and it’s easier than Method Express as there are no ankle weights and no planks.

Method Express This DVD is set at beginner/intermediate level, it’s slow paced, Tracy really talks you through each move, there’s a warm up section at the beginning of each section. There are a couple of more challenging moves but they’re low rep and the moves aren’t too complicated.

Tracy Anderson Targeted Training Boot Camp Although some of the moves in this are a bit complicated, they’re totally doable and this DVD is set at and intermediate level. It’s low rep, Tracy really nurses you through each of the moves and there are lots of breaks. Because you’re able to divide this workout into different “complete” sections, there are lots of warm ups and cool downs making this DVD easier overall.

Tracy Anderson Mat Workout. I have listed a lot of these DVDs in chronological order as Tracy’s method and complexity of her moves develop over time. Although the Mat Workout is a challenging DVD it is not as challenging as some of the moves in Perfect Design series which involve balance work with the chair.

Perfect Design Series 1

Perfect Design Series 2

Perfect Design Series 3

Tracy Anderson 30 Day Method  The 30 day method is more challenging then the Perfect Design Series as you can increase your reps to 60!

Tracy Anderson’s Total Body Mini Trampoline Workout. This is a shorter workout, which was made during the time that Tracy was also filming metamorphosis so some of the moves will be from that ethos but a simplified version. Great to do before you start your long metamorphosis journey!

Precision Toning

Japan Original Basic

Slim + Sculpt Cardio

Tracy Anderson Pregnancy Project (you would ideally have all your children before you start metamorphosis as unfortunately if you don’t continue the routine for over a month you have to start again from the beginning!)

Tracy Anderson Post Pregnancy

Tracy Anderson Post Pregnancy 2 The official advice is that you alternate one day of Post Pregnancy with Post Pregnancy 2 for 4 weeks.

All of Metamorphosis together with the Transform series

Video Streaming Tracy says it’s best to start the Video Streaming once you’ve completed the first 3 months of year 4 of metamorphosis.

The following is the order that I am doing/have completed the DVDs in (those in green are DVDs that I have completed my 10 day rotation in):

Tracy Anderson Mat Workout Looking back on it I would’ve preferred to do Dance Aerobics first, making it in chronological order, but initially I decided to do my workouts in order of longest to shortest and the Mat Workout + Gwyneth Paltrow legs routine worked out as being the longest.

Tracy Anderson Dance Aerobics

Teen Meta.

Level 2 Unfortunately I didn’t get introduced to Tracy at aged 10 which is when you can start Teen Meta, but since this is where most humans would start Tracy being a teenager before becoming adult this is the next Tracy muscular structure DVD I moved onto after Tracy Anderson Dance Aerobics muscular structure, also Teen Meta wasn’t released when I started doing Tracy’s workouts. I had to skip Level 1 as I had ongoing knee problems so my physio advised me to avoid any plies.

The Method for Beginners. Although Teen Meta is probably more advanced then The Method for Beginners (except you don’t use any weights in Teen Meta) it would make sense that you do Teen Meta before you do The Method for Beginners as you are a teen before you become an adult! I planned on finishing Teen Meta before advancing to The Method for Beginners but as every single band I used snapped- sometimes even during the first time I used them I sadly had to give up! I would like to return to Teen Meta as it seems a shame and a waste buying it if I’m unable to do it, hopefully one day I’ll find a band that doesn’t snap.

Perfect Design Series 1 

Mat Workout for Beginners  You would ideally complete this after The Method for Beginners DVD as it’s more challenging, but as it is one of the newer Tracy DVDs I completed Perfect Design 1 before this was released

Total Body Mini Trampoline Workout I moved onto this workout after failing to complete Perfect Design Series 2 because I wanted something less challenging as I was getting ill frequently.

Video Streaming for Beginners This is the next level up of beginners workout which is ideal to master before you progress onto the Perfect Design Series which has more complex moves.

Slim + Sculpt Cardio Thanks to my chronic pain situation I’m not able to do as much exercise as I would like, so I’m slowly building myself up, and with this being the shortest of Tracy’s DVD/streaming workouts I’m yet to try, I decided to move onto this one.

Perfect Design Series 2

Perfect Design Series 3

Tracy Anderson 30 Day Method 

Precision Toning- The reason that I’m not doing metamorphosis until I finish all of the other DVDs is that Tracy says you have to continuously do the metamorphosis routines, if you don’t do metamorphosis for a month you have to start again from the beginning, so to avoid myself having to repeat any of the routines I’m leaving it until last.

Japan Original Basic

Method Express

Slim + Sculpt Cardio

All of Metamorphosis together with the Transform series.

Video Streaming I initially moved onto the video streaming as soon as it was released as a new workout is released every week and the old one disappears, so I didn’t want to miss out on any new Tracy workouts, but I started struggling as I still wanted to finish the existing workouts I started and I was pressed for time as I had lots of commitments so I’ve decided to revisit this once I’ve completed level 4.1 of metamorphosis as I will have built myself up to this workout level and as Tracy has said that this is the right time to move onto streaming.

(Tracy Anderson Pregnancy Project, Tracy Anderson Post Pregnancy and Post Pregnancy 2 if/when I get pregnant)

So basically I’m planning on doing all the DVDs in chronological order apart from Teen and Beginner DVDs as they are more aimed at beginners so I’m doing them before moving onto the other DVDs and then doing metamorphosis and the pregnancy DVDs later as I don’t want to have to repeat them.

Tracy Anderson’s Cardio DVDs in order

Every Single Tracy Anderson Muscular Structure Workout

Tracy Anderson Workout Add Ons

Post Pregnancy Fab Abs


Start Time: 04:18 (0:00 Tracy Anderson’s Hard Core Workout, 2:12 How to get a body like Shakira)
Time: 3 minutes
Areas worked: Stomach
Equipment needed: None

Every Single Tracy Anderson Muscular Structure Workout