This workout mainly focuses on strength, particularly in the lower body and there is a mixture of moves that makes for an interesting workout. As I mentioned in my Fast Cheetah review, Tracie's form is nowhere near as good as she is in the TLPs - her pelvis is in slight forward rotation the whole way through, giving me the impression of tight hip flexors. This is important to note because if you are in this position, the large muscles of the buttocks (the ones you are trying to improve) don't fire properly - results? less calorie burn and less strengthening of the butt area.
The weaker side of the body is trained first.

Here is a breakdown of the workout with my comments.
STEP WARM UP - An adequate stretch sequence, some squatting (Tracie's form could be much better) and a march sequence where Tracie's knees visibly collapse inwards. Avoid marching like this and keep your knees safe.
STRETCH - Reverse lunge (keep hips squared) and an unusual hamstring stretch.
STEP SQUATS - Tracie folds forward in this sequence which is undesirable, the actual squat and abduct sequence itself is good.
PLIE SQUATS/STEP PLIE - Tracie does a plie squat with one heel lifted off the floor (fine) and then does a rotating plie lunge - watch your knees, particularly if exercising on carpet. The step plie on the tall step is OK, but again watch your knees. Anyone who has pelvic instability problems will not enjoy so leave this out if in doubt. Tracie then throws in a lateral step up - I feel the box is too high for a precise and controlled movement, an 8 inch step would work for most.
PLANK JUMPS - A totally useless exercise for most, reminiscent of a burpee jump, but horribly executed with exaggerated pelvic tilt and hyperextension of the spine encouraged - big no no in my book.
PRESS +LATS - Includes a reverse lunge off the box - difficult! Most people have better control lunging off an 8 inch step. The hips should stay square and the glutes fully engaged (Tracie "collapses" at the hips at the end - fatigued). The lat row part could be better, the upper back not stabilised before commencing.
DIP AND PRESS - In the leg press onto the box, the hips are not extended, meaning you miss out on working your glutes. The reverse lunges are OK, but please avoid the curtsy dips if you have knee problems.
OH TRICEP EXTENSION ON ONE LEG - I liked this one (hallelujah!) and it was well executed.
HIP/LEG ABDUCTION WITH TALL BOX AND POLE - A side kick with ankle weights - the momentum generated by the weights could increase the risk of injury - in my opinion there are better and safer ways of achieving the same thing.
TRICEP PUSHUPS/KICKBACKS - Sequence was OK, a little too uncontrolled and sloppy for my liking.
JUMP OFF TALL BOX WITH BARE FEET AND ANKLE WEIGHTS - also involving hyperextension of the knee joint. The risks in performing this exercise far outweigh the benefits. The best way of working the feet is to go for a walk barefoot on the beach (and so much more enjoyable).
CORE - LEG SEQUENCE LYING - includes ankle weights - Tracie's hips again are externally rotated. If the alignment was correct, the need for ankle weights would be diminished.
INNER THIGH - OK.

Overall I found this workout to be a huge disappointment. There are a few good moves and sequences in this workout, however they are overshadowed by the potentially dangerous moves in it as well. There is little or no instruction on alignment and if you are learning about exercise or keen to expand your base of knowledge, you would be better off looking elsewhere
Grade C-

Instructor Comments:
Tracie is a personable instructor.

Liz N