Core Cardio

Tracie Long
Year Released: 2004

Categories: Balance/Medicine/Mini/Stability Ball, Floor Aerobics/Hi-Lo/Dance


This is a workout with a strong emphasis on conditioning the core region, that is glutes, abdominals, lower back and lats; and building dynamic strength, that is strength through movement and developing local muscular endurance. It also weaves in a cardiovascular component with some interval style segments. If you are after a core workout, with a particular focus on the glutes/hips, you have found a quality addition to your collection.

The workout uses a step, medicine ball and a band. Core Cardio is broken up into many small segments, some more cardio focused, some more strength focuses. I have described some, but not all of the sequences below.

WARM UP WITH MED BALL - this is a mixture of basic steps using a medicine ball as well as the step. It includes many dynamic strength style moves. There is a lot of spine rotation, that is rotation around the spine, excellent as wel do not work in this plane nearly enough (with the exception of pilates).

STRETCH - a uniquely styled sequence of stretches, a unique hip flexor stretch which requires a lot of core strength. Tracie gives good direction, could have added about the sensation of lifting up out of the hips to enhance the stretch.

STEPSECTION 1- simple step sequences which become layered into a more complex sequence - nicely cued - Tracie demonstrates good posture, almost exaggerated, to drive the point of the workout home. Tracie does a rock-knee arabesque move which is fabulous - requiring lots of balance and glute stability.

ROCK THE BABY - a shuffle with a "rock the baby" move - extremely challenging to the core. Also includes jacks with the medicine ball and side to side lateral movements with the ball - huge core focus especially gluteus medius, and an abductor/adductor focus.

JUMPS AND BAND WALKING - done with Tracie's band - could substitute your own - excellent, excellent, excellent for developing glute medius stability. Excellent cueing, can add the ball for added challenge.

SIDE LUNGES WITH JUMPS - again, excellent glute medius work plus jumps which focus on quads, hamstrings and glutes.

SIDE LUNGES WITH BALL WEAVE - a unique recruitment of abs, hips and glutes.

WALK THE PLANK - a traditional step sequence (3 basics + power knee), made more effective by Tracie's cueing and focus on the glutes.

SLOW-FAST SKIER - An excellent core challenge especially for the hips and pelvis, Tracie encourages glute focus to enhance balance.

SQUATS, ABDUCTION JUMPS - squats with bands and standing leg circles which require huge amounts of glute/hip control - similar to pilates leg circles.

JACK JUMP WITH BAND - tough, tough, tough on abductors - a very advanced move, could be dangerous to the inexperienced.

BALANCE ROTATION AND SIDE LUNGE - excellent cueing and lunges to 4 and 8 o'clock, maintaining technique the whole way through- Tracie also focuses on lat stability as well.

AGILITY JUMPS - explosive (plyometric) training with a core focus, excellent!

SIDE SQUATS AND ABDUCTION - Tracie executes these brilliantly - do not watch JAC (she externally rotates hip and misses the point o the exercise).

STANDING CORE WORK - FIGURE 8'S - excellent for glute and scapular stability.

DIP,SUCK and TUCK - mainly eccentric movements of the hamstrings, abs - excellent!

SEATED ROTATION (LIKE RUSSIAN TWIST) - Tracie positions this nicely and mobilizes the spine. If you have lower back issues, you may just want to do the set up and avoid the rotation.

PULLOVERS - Similar to the pilates version which I think is better - it is still good though.

TO CONCLUDE:

It is very obvious that Tracie has had training in this area and has done an excellent job in creating a very innovative workout. In terms of fitness DVD's she is quietly creating her own revolution (as she mentions).

WHO IS IT FOR?

This is not a workout for participants new to exercise - however anyone from intermediate upwards would benefit from this workout.
It is an excellent workout for anyone requiring more core stability (most of us) and would find useful applications for athletes, particularly in sports where agility and power come into play.

HOW TO USE - possibilities are endless! I would divide the sequences into lots of 5 and tack them on after a cardio session. You could even repeat the sequence three times to really test endurance. A word of warning - this has a very heavy emphasis on glutes and extreme care must be taken not to let techniqe get sloppy, hence the suggestion for dividing it up and tacking it on to other sessions. You could even substitute some of it for your normal ab/hip workout. If the speed feels too fast in places, modify it.

OVERALL - GRADE A

Instructor Comments:
Tracie has done an excellent job in providing the market with a unique and useful product. ReVolutionary indeed!

Liz N

12/13/2004