FitPrime G-Force

Tracie Long
Year Released: 2004

Categories: Rebounding


FitPrime’s G-Force with Tracie Long

Breakdown

~ Tracie wears the 1 lb weighted gloves throughout most of the video (I did NOT wear them for this workout).

Warm-up

~ Marches
~ Health bounce
~ Side-to-side
~ Stretches – downward-facing dog, runner’s lunge, shoulder stretches

Cardio Segment 1

~ Easy run/jog with biceps, curl then push overhead, with triceps
~ Health bounce with criss-cross arms
~ Forward and back foot pattern (Fun and tests your coordination and balance) with punches/double hits
~ Jumping jack with delts
~ Twists
~ Double strides (scissors)

Strength Segment 1 – Upper Body

~ Lat rows in lunge position with one foot on the rebounder
~ Biceps on the floor

Cardio Segment 2

~ Jog pattern – single, single, double (2 hits) (again, great for balance, very fun! Be careful!)
~ Jumping jacks with arms overhead with variations
~ Front kicks (double hits – slow)
~ Side kicks
~ Back kicks – these kicks were the hardest part of the workout for me – lots of balance needed. But I was able to do them pretty well by the last run through
~ Strength jumps or health bounce
~ High knee lifts/knee ups (really work the legs)
~ Shuffles (rocky, football shuffle)
~ Step knee lifts (recovery – slow)

Strength Segment 2 – Lower Body

~ Lunges - Weak leg in center of rebounder, push up and touch back for balance/ do same on strong leg, then repeat pushing down – lots of reps

Cardio Segment 3

~ Pattern steps off the rebounder = squats stepping off and on with marches in between
~ Increase intensity by adding “air” and jumps in between, adding two jumps etc. (one leg is on the floor, one on the rebounder during the squats), increase speed; many variations are shown
~ Step up on the rebounder from the side, bounce until Tracie says “freeze” (really have to tighten the core when she tells you to freeze – very fun!), repeat on other side
~ high knee jogs
~ Hopskotch (takes lots of coordination, but it is SUPER fun – similar to move in Crunch Time) with jogs
~ Tuck jumps (this is my favorite move of the tape – you really bring your knees up when you jump and push down hard when you land).


Strength Segment 3: All using or lying on the rebounder

~ Push -ups on the rebounder – 1st half on knees, second half on the toes
~ Tricep dips off the rebounder
~ Tricep dips with feet out and in, then repeat traditional tricep dips
~ Legs out and in working the core and inner thigh - lying supine on rebounder
~ Roll-ups (sort of rolling like a ball) on the rebounder with extremely fun bounces and arm pumps
~ Crunches with knees
~ Holding on to rebounder with arms behind your head, touich one toe and then the other to the floor at different tempos – more core work
~ Holding on to rebounder at your sides, oblique twists side-to-side with the legs
~ Roll-ups, reach through, roll back, lift one leg up, etc., again for the core
~ Lying-side leg lifts – arc front and back
~ Lean forward and lift the leg, working the glute more

Stretches
~ Soothing yoga stretches

~ Included at the end is Tracie’s demonstration of how to open and close the ¼ fold rebounder.

Set:

Same revamped set that’s featured in Crunch Time.

Music:

A best of FitPrime collection using mostly songs from videos that featured Tracie, but I recognize at least one song from Steamin’ Cardio.

Comments and Impressions:

~ Tracie really smiles during this workout – you can tell she’s having fun, and so was I!

~ Tracie gives incredible form pointers throughout. I learned a lot from her in Charleston about form during rebounding, and she repeats those same form pointers during the workout.

~ The workout was great! I had high expectations after doing this workout in Charleston, and it meeted and surpassed every single one. All the corework was quite a nice surprise, and you can really feel the core even more while laying on the rebounder to do the work. I can see myself doing this workout at least once a week (and that’s says a lot for me because I am the queen of variety); I just love it that much. Now to start pestering FP about making MORE rebounder workouts.

Instructor Comments:
Tracie gives incredible form pointers. She smiles the whole workout and is having fun, just like I was while doing the workout. She looks incredible, of course!

FirmHeels

07/14/2003