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Tracie Long
Year Released: 2009

Categories: Balance/Medicine/Mini/Stability Ball, Circuit Training (cardio and weights) , Total Body Workouts


This workout has been extensively broken down, so I wonít repeat. I will post my overall impressions. I feel that this workout has the most serious feel out of all the Longevities that Iíve tried, but thatís not really a bad thing. You just get down to business, with little wasted time. Although this workout is touted as working your back side (posterior chain), I really felt this was a total body strength workout with some excellent, fun cardio thrown in. Biceps, triceps, chest, back, shoulders, and legs were all worked. I do feel that the upper body got worked a bit more, as I really didnít feel anything in my hamstrings, calves, or inner thighs. Like most of Tracieís workouts, I did feel it the most in my shoulders and core. Throughout the workout I used 12 and 15 pound dumbbells with a 5 pound medicine ball. However, when Tracie said go very light for shoulders in the functional fitness section, I went down to 3 pound dumbbells and am glad I did. The key Tracieís workouts is to find the weights that work best for you.

What I Liked
So much to like! I liked that the warm up and first cardio section were blended together, as I usually watch the clock during the warm up. Before I knew it, the first 10 minutes had flown by! I liked the cardio selections with the med ball; the sports specific drills were really fun. I especially liked the bowling and baseball drills. Holding the medicine ball really gave it a sporty feel, like I was actually playing instead of working out. I liked that the functional moves didnít feel so different just for the sake of being different; Tracie always seems to have a reason for the moves she chooses for her workouts. I liked her creative take on crunches during the abs section. Finally, I loved the mellow, instrumental music selection. Her music always puts me in a good mood to work out.

What I Didnít Like
There seemed to be a bit too much shoulder work. Additionally, the floorwork in general was a little disappointing. I thought that the final floor work section was going to be more work for the lower back and legs, but it almost felt like one long extended stretch. Donít get me wrong, I LIKED the extended stretch, but not when Iím expecting bridge work, etc. Speaking of bridge work, that part was so fast, if you blinked you missed it. I love bridge work, so that was disappointing.

What to Look Out For
If you have tweaky shoulders, be prepared to lower your weights. Lots of shoulder work. There are pushups and side planks, so if you have tweaky wrists, be ready to modify. Oh, and if you are one of those people that get distracted by music, be forewarned. There are a couple of instances where Tracieís mic rustles her clothing or is muffled altogether, especially in the bridge work section nearer to the end of the workout. The sound can also go up or down in relation to Tracieís voice, although you really have to be paying attention to hear it. It isnít throughout the workout but in spots, but I thought Iíd mention it.

Instructor Comments:
Tracie is calm, professional, and comes across as very caring. However, I found her cueing to be a bit lacking, and she didn't do as many form pointers as she usually does. She did constantly remind about keeping your abs tight and pulled in, but didn't really provide as much instruction as she usually does.

bubbles76

03/14/2015