I did 1/2 last night, 1/2 this morning. (a good break point IMO is at about 21:30 minutes into it, before you pull out the stability ball) I'm sore!! If you can do the entire 40 minutes you will be challenged!

Tracey works out with Donna and Alison. She offers great tips throughout (example: she offers a way to prevent cheating when doing reverse curls). There are lots of reps (about 1/2 way through I heard one of the background girls let out a moan!). Here (as shown on the menu) are the exercises Tracey listed:

Full Body Crunch
Isometric Lower Ab Work
Bicycle
Knee Lifts
Wide Arm Ab Crunch
Bicycles with isometrics
Reverse crunch **this is where I broke it up into 2 w/outs**
Stability Ball-back
Full extension body lift
Stability ball planks/pushups
Side lying ab work
Stability ball ab lifts

Warmup:

Tracey begins on your stomach & you'll raise one arm up and the opposite leg. You'll repeat several times before raising both arms, then both legs then raise them together. Cobra stretches front of body and childs pose also stretches you out. She then does a different version of a cat/cow. This sequence is unique because she varies the undulations from the lower back to the upper back.

Core work:

Crunches are first and are done lying flat on your back with arms overhead, legs straight on floor. You'll take 2 counts to bring it all the way up, then you will move into singles. Legs in and out are next. The next one is very challenging. Prop up onto elbows, legs are on floor in a wide V position. Heels come up an inch off the floor and you will hold in an isometric contraction. Bicycle is next (lots of holds, count variations really make these hard). Reverse crunch with knees lined up over hips is the next move. She'll perform some sets of those then do regular crunches in that position. Tracey also incorporates a lengthy set of pelvic tilts with curls in various counts. Bicycle repeats a little quicker this time and she demonstrates some isometric holds. Combo crunches (reverse with regular crunches combined) are next then she adds twists to work your obliques.

Tracey grabs her stability ball (Donna uses the bosu for all the ball sections) to perform extensions. Lots of reps & variations shown. Next up is the full body extension lift. (lying on your back with arms overhead you will raise the arms & head up only, then leave arms down and just raise the legs then for the full challenge raise both arms/legs together) Ouch, felt that one!! Planks on the ball are next. Several variations are demonstrated with several sets. Put your ball away and prepare for side lying oblique work. Tracey also does a set of side planks. These are felt very quickly in the working muscle! For the last exercise Tracey grabs the stability ball and places it between her legs. Then you'll crunch up and reach toward the top of the ball.

Some brief stretches conclude the workout.

The music is great! I thought the beat was good and it made me want to workout. Tracey's cueing was good and again, she provided tips and also had one of her girls modify the workout.

Instructor Comments:

DeniseR