This is probably my favorite of the new Tri-Trainers. I really like the sequencing of exercises, and they've added in a few new variations of some of the exercises. The time flies by when I'm doing this workout. After the warmup/stretch (I really like the music during this, btw), she goes right into a squats/pushups combo. She does the pushups on her knees, but tells advanced exercisers to do them on the toes. (C'mon Tracie...you should be doing them on YOUR toes!) I think the pushups are pretty challenging. There are 1/2 time pushups, and 3-count holds at the bottom. (I hate those!) Then more squats, this time w/ bicep curls, then she finishes w/ a final set of pushups. She does lat rows on one side, then immediately goes into bicep curls w/ the lat weight. You use your other hand to "cheat" the weight up. (I think I cheat more than I'm supposed to, but that 20lb weight is heavy! No way I'm using my 25lb weight for this lat segment!) During the leg press, she pulses at every 4th rep, and reverses the motion, so I think there's a total of 24 reps (on each side). It's a little confusing because she counts down 3, but then does one more that she pulses on. Next she does a bicep/upright row combination, ending w/ alternating biceps, where she tells you to stay in the "work zone," not going all the way up or all the way down. Next is dips w/ kicks using a dowel and an "optional" weight. I use a weight. Before she changes legs to do the other side, she does squats w/ militaries. This is a pretty tough sequence, and she repeats it after the second set of dips/kicks. There are plies/upright rows, and then more militaries w/ toe tapes (similar to Vol 4). Left-leg leg presses are next followed by french presses/kickbacks and lat rows/biceps on the left side. After this, there's a short segment w/ marches, plyo jumps, and karate kicks. This is followed w/ more deltoid work, working the lateral and frontal (anterior?) deltoids. Next is the tall box climb, followed by posterior deltoid work. She does this differently than I've seen it done before. You're in table position w/ your chest (I suppose it's really your back that's being supported) supported by the box, and you do posterior flyes in that position. Then it's on to a dip/lunge combo and tall box oblique work w/ torso rotation. For table work, you're again supported by the tall box, but she doesn't use ankle weights during this section. I do, because otherwise I just don't feel like I'm working hard enough. Same for bridge work. She doesn't use weights, but I feel like I have to. Abs are next, followed by pec flyes and a ribcage pullover/tricep press combo. I have a hard time w/ the tricep press (Summer calls it the "skull-crusher" which is appropriate). After you pull the weight back up so that you're holding it up straight over your chest, you're supposed to lower your forearms to work your triceps. I just don't seem to be able to lower it that much (maybe I have short arms!) before the weight meets my forehead. To finish the workout, there's pelvic floor work and finally the stretch. I think this is a great workout...I just wish it were an hour, although I'll probably appreciate the shorter length when school starts up again and I don't have all the time in the world to work out.

Instructor Comments:
Tracie is great in this video. She really seems to be enjoying herself, and she gives wonderful form pointers throughout the workout. She also shows what you're NOT supposed to do during certain exercises, which is very helpful.

Melissa F