Tag Archives: routine

Tracy Anderson A Plus Morning Spark

5da9c617-944e-4ab8-8a3e-da2310d4f592-crop_1405x739_00-resize_1200x630-format_jpeg-inline_yesTime: 2 minutes
Areas worked: Arms, legs
Equipment needed: None

This video has lots of different snippets of different Tracy moves, it’s a bit frustrating as you have to pause and move the video around a bit to try out all the moves but it’s great getting all the variety.

Check out the video here

Every Single Tracy Anderson Muscular Structure Workout

Tracy Anderson TAVA LDN

img_6264Cardio time: 3 minutes
Breakdown time: 2 minutes
Equipment needed: None

In week 96 of streaming the TAVA routine is from the London team (yay gooo the Brits!). It’s aptly named LDN and is performed to “Can’t Go Wrong” by Wiley.

The breakdown is pretty short as is the dance. The dance sequence is short which makes it easier, it’s very hip hop (matching the music), I didn’t nail the moves on the first go but they’re definitely a lot easier than some of the other TAVA dances.

Tracy Anderson TAVA Throb

Tracy Anderson TAVA Handclap

Tracy Anderson’s Cardio DVDs in order

Every Single Tracy Anderson Cardio Workout

Tracy Anderson Can I Kick It Legs

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

It was quite refreshing doing a Tracy legs workout that doesn’t involve ankle weights. This move is pretty simple although you do want to focus on those angles. You should feel your hips/muffin top getting involved too

Trust: It works. #goopsweat #canikickit @tracyandersonmethod

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Every Single Tracy Anderson Muscular Structure Workout

Tracy Anderson’s Metamorphosis Days 1-90.

imageWith the first round of Tracy Anderson’s Metamorphosis you will receive a cardio DVD and 9 different muscular structure workouts. These DVDs are far better produced then any of Tracy’s previous DVDs- the set is big, light, airy and refreshing and Tracy changes her outfit for almost every new workout, Tracy also SMILES a lot! Previously she was a little pouty, I know this was just because she was concentrating! I certainly don’t look good while exercising. The music is great! Kind of cool 80s sounding with a good bass, definite good workout music. With this DVD you have the great option of being able to adjust the audio options- full audio mix, music only and Tracy’s voice only (for when you get sick of the music but you still need some direction). Tracy’s cues are given via voiceover, which is good as you can tell that Tracy is entirely focused and in the zone and isn’t having to slow her pace to explain the moves.

Here’s the break down:

Cardio

Cardio time: 29 minutes
Equipment needed: None

The cardio routine is similar to the 30 day method in that it’s “freestyle” cardio, so it’s unchoreographed, although it is more difficult as there isn’t as much step touching nor is there a standing abs section in the cardio.

Every Single Tracy Anderson Cardio Workout

Tracy Anderson’s Cardio DVDs in Order

Muscular Structure

Although Tracy doesn’t use ankle weights in these routines in the literature that accompanies the DVDs it says that if you want to speed the rate of your results you can increase your cardio to 60 minutes and/or add ankle weights for the muscular structure sections. These workouts are really doable because they’re only about 30 minutes long, whereas her previous DVDs were about 50 minutes long. The muscular workouts are structured as follows: Arms without weights, arms with weights, floor abs, right leg, left leg.

Omnicentric

More info to follow for all muscular structure sections

Days 1-10
Time: 28 minutes
Areas worked: Arms, legs, stomach
Equipment needed: 1lb weights, 1lb ankle weights

Thankfully Tracy starts off relatively easy- no planks! This is by no means as beginner as Tracy gets but it’s definitely on the easier end of the spectrum. The arms are easy peasy, the abs are pretty basic, although I could still feel them working. The leg moves you should especially feel in your hip/waist area. It’s not that the moves are difficult it’s the 40 reps that seem to make it difficult. The first 4 moves are definitely harder then the final 2 moves which are lovely and easy, so you have those to look forward to as you near the end of each leg set. Because the workout is only 28 minutes long, even though some of the moves are a bit challenging you know that the workout will soon be over so it makes it doable.

Notes on leg moves:

All fours knee touch floor forward then butt lift 40 40
Knee fanned out extend on that line 40 40
Hydrant but lean forward kick back twice 40 40
Leg out to side bounce and bring in 40 40
Side lunge bring knee in 40 40
Side lunge stretch in and out 20 20

Days 11-20
Time: 32 minutes
Areas worked: Arms, legs, stomach
Equipment needed: 1lb weights, 1lb ankle weights

Notes on leg moves:
all fours hand behind back knee out to the side and back then extend behind 20 20
cross leg behind knee and extend out to the side on a diagonal 40 40
hold foot and extend to superman 40 22!
plank foot on floor lift leg bent lift leg straight 15 15
plank forearms lift leg diagonally 40 40
on side lift leg straight out in front move to ceiling and then have behind other leg twice 20 16
on side go into star 40 27

Right side: 22:15-31:48= 9:33
Left side: 11:19-22:15= 10:56. Add on 1:23 + 32:20 = 33:43

Days 21-30
Time: 30 minutes
Areas worked: Arms, legs, stomach
Equipment needed: 1lb weights, 1lb ankle weights

Days 31-40
Time: 30 minutes
Areas worked: Arms, legs, stomach
Equipment needed: 1lb weights, 1lb ankle weights

Notes on leg moves:
All fours lift alt arm them alt leg 39. 35
Plank walk lift leg 15. 18
Hold foot with opposite leg and then bring to the side 29. 29
Foot out behind you diagonal lift leg bent lift leg straight 37. 39
On forearm bring same foot and arm in together 38 40
On forearms knee fanned out lift 37. 39

Days 41-50
Time: 33 minutes
Areas worked: Arms, legs, stomach
Equipment needed: 1lb weights, 1lb ankle weights

Notes on leg moves:
knee inverted and forward of other knee extend in that direction 40 42
Knee out to side bent, knee out to side straight and bend on forearm 40 40
Forearm on mat, opposite leg lunge and pulse twice 30 30
One leg straight back lift in attitude kick behind twice 30 (15:44-16:55 1:11) 20(27:26-28:32 1:06)
Toe touch floor sweep around 30 30
Plank one foot over the other bring out to the side (oblique) 20 20
Elbows and knees bring leg up in attitude 40 40

Days 51-60
Time: 33 minutes
Areas worked: Arms, legs, stomach
Equipment needed: Ankle weights 1lb ankle weights

Days 61-70
Time: 33 minutes
Areas worked: Arms, legs, stomach
Equipment needed :Ankle weights 1lb ankle weights

Notes on leg moves:
push up, one knee hit floor 2 different anles then kick up behind 28. 30
same position knee on floor lift then straight leg lift 30. 30
on forearm and hand just knees on floor fanned out lift opposite arm and leg 19. 23
1 forearm on ground, other hand on ground, knees on ground lift back to plank and lift leg 30. 30.
hands and knee extend back diagonally across other leg behind lift and return to hydrant. 40. 40 26:28-28:29 (2:01)
hand and knee on floor opposite leg out behind and other hand holding elbow bend knee turned out and lift calf 40. 40.
lying on back hands behind legs, one leg straight, other bent, extend into a star 40. 39
lying back on forearms lift one leg over the other (inner thigh) 20. 20

Days 71-80
Time: 32 minutes
Areas worked: Arms, legs, stomach
Equipment needed: Ankle weights 1lb ankle weights

Days 81-90
Time: 32 minutes
Areas worked: Arms, legs, stomach
Equipment needed: Ankle weights 1lb ankle weights

Tracy Anderson’s Muscular Structure DVDs in Order

Every Single Tracy Anderson Muscular Structure Workout

Tracy Anderson LEAF 5 Moves to Boost Your Confidence

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Time: 3 minutes
Areas worked: Legs and stomach
Equipment needed: None

This is such a cute little video, I really love the music! A lot of these moves you would’ve seen in streaming, although the wrapped lunge to arabesque is similar to a move Tracy had JLO doing in 2011- see the segment here. The moves vary in difficulty with the wrapped lunge to arabesque being pretty easy but the hip sit and single arm plank being more challenging, it will raise your heart rate and work your stomach. With some of these moves you’ll have to think about where you position your monitor such as the splits move where you’re facing away from the screen and the bridge and plank where you flip over. There’s a detailed breakdown of the moves and Tracy explains why each move is good for your confidence here.

Every Single Tracy Anderson Muscular Structure Workout

Tracy Anderson Lost and Found Legs

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

This move isn’t actually that difficult, I think the ankle weights help. I love that there’s so much movement and it’s not just focused on one area.

I've been lost I've been found I've been down I've been on the ground @betsy 💌

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Every Single Tracy Anderson Muscular Structure Workout

Tracy Anderson TAVA Destinys Child Lose My Breath

img_5917Cardio time: 3 minutes
Breakdown time: 2 minutes
Equipment needed: None

In week 89 of streaming we got our second portion of streaming TAVA cardio. Keeping with the Beyonce theme this dance is to Destiny’s Child “Lose My Breath”. I really love this dance, I definitely didn’t master it but I hope with time that I do. The breakdown section could have done with being more thorough- last week’s breakdown section was 9 minutes long so it’s quite a difference. The breakdown in this section was similar to that in the TAVA DVD in that it was just going through the moves once and saying what you were doing as you were going on, which I’m sure is great if you’re a dancer but if you need more than one movement explained in each move you definitely need more detail. Unlike last week’s 7/11 TAVA you only got to dance to this song once, making the cardio time only 3 minutes with a bit of a party time free for all at the end.

Tracy Anderson TAVA Beyonce 7/11

Tracy Anderson TAVA Heavenly

Tracy Anderson’s Cardio DVDs in order

Every Single Tracy Anderson Cardio Workout