Like so many of Tracy’s moves this takes some getting used to and you may find that one side is easier than the other. It helps if you make sure you keep your supporting hand right under your shoulder.
I love it when Tracy Anderson’s trainers share snips of studio life on instagram, here are some arm moves from an atTain class filmed by Shanee Siracusa
I really like the way these moves are edited to the music, if you’re following along it can get a bit confusing as she swaps sides, I find it easier if you follow all the moves on one side and then switch over.
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.
I love that this move is so nice and easy!
This DVD is divided into 6X 10 minute sections:
- 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 demonstrates 3 moves that incorporate a broomstick handle. I really like these moves, apart from making sure the stick stays touching the ground they’re not too challenging. Watching this workout it’s hard to believe that Bethenny works out at the Tracy Anderson studios as her form is so bad! What must she be doing there?! There’s a horrible awkward bit at the end where Bethenny grabs Tracy’s bum and you can just see that Tracy feels really uncomfortable about it and gets giggly and embarrassed. 😦