Core Cardio

Tracie Long
Year Released: 2004

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


Core Cardio is part of the 2-DVD Functional Foundations set released by Tracie Long Productions (TLP; the set is also referred to as the “Yorktowns” because the workouts were filmed on the USS Yorktown). It is a fast-paced, unique 50-minute cardio workout that uses a step, a medicine ball, and a band. The choreography is fun and different, and while the moves themselves are fairly simple, I had trouble following along the first time through; it was easier the second time, but it will still take some additional practice on my part to get the moves down. I should note that I was adapting the moves from the full-size step that Tracie and co. use to the small top of my Fanny Lifter—this IS doable, but a full step would certainly be more ideal. I also used a 4# medicine ball and a knotted band.

For the warm-up, Tracie incorporates basic squats and similar exercises using the ball and the step; she finishes with a nice stretch. The first cardio tune includes mambos on and off the step, traveling from one side of the step to the other. Next comes “rock the baby,” a jog while moving the ball side-to-side that morphs into a side-step move with the ball overhead. Following this, you’ll end the band for turning jumps (first 90°, then a full 180°) and walks forward and back; you’ll really feel this in your hips/outer thighs! The band comes off for a side lunge series with the ball: first you’ll do jumps in-between, then you’ll pass the ball under your leg during the lunge. A more complex step cardio sequence called “walk the plank” follows. This was probably the hardest section for me choreography-wise, but the moves were still pretty basic—i.e., step climbs, knee lifts, floor taps, etc. The following two segments were probably the most challenging to me cardio-wise: first, you’ll do “skiers” (side-middle-side jumps), holding the ball to increase intensity, then, with the band around you ankles again, you’ll do squats with abductions followed by “jack jumps” (a jumping jack in the air) in-between, whew! Some balance work follows: using the ball again, you’ll jump side-to-side, balancing on one leg and also adding some rotation moves. Then get ready to up the intensity again: using an agility grid (basically, masking tape on the floor in the shape of a plus-sign), you’ll jump side-to-side, forward-back, and diagonally; as Tracie says, it’s harder than it looks! There are only two more cardio segments left at this point. First, you’ll do side lunges with one foot on the step (and jumping in-between) combined with a transverse lunge series (lunging to 4 and 8 o’clock). I was a little worried about doing the lunges on carpet, especially as Tracie moves so quickly through these. The final cardio segment includes static dips with rotations and stride jumps. I clocked the cardio portion of the workout in at about 37 minutes (including the 5-minute warm-up).

I LOVED the standing core work that comes next: holding the ball out in front of you, you make a “figure 8” with your arms, first on both legs, then balancing on one leg. I wasn’t as crazy about the core work using the step though. Balancing with your hands on the step and your legs in front of you (similar to the setup for triceps dips), you move your bottom back through your arms, which just felt really awkward to me. Thankfully, this is a short segment, then it’s on to the floor for more great core work. Using the band around your ankles and balancing on your tailbone, you do a seated twist holding the ball; you can really feel those abs working here! Next comes a bridge move with a side step out (very challenging—I might have to try this with my feet off the mat) and finally, the band comes off for mountain climbers, a sort of one-legged jump from a plank position. The standing and floor core work combined totaled about 7.5 minutes, and then Tracie finishes with a 5-minute stretch that was nice, if a bit rushed.

I think that the more I do this workout, the more I am going to enjoy it! It is tough, but because each segment lasts only a few minutes, you’re always moving to something new, so there’s not much of a dread factor. Also, the most of the moves are quite fun, and the jumps leave me feeling strong, powerful, and athletic. This is definitely a workout for intermediate/advanced exercisers; a strong core would also be a great asset in this core-focused cardio workout.

Instructor Comments:
Tracie provides excellent mirrored cueing; she never makes any mistakes, and her form is perfect. However, I found that she does not fully explain the exercises in this workout. It is almost like she assumes that you are already familiar with the exercises, which would be fine if she was doing only basic, familiar moves (e.g., a bicep curl), but the exercises here are so different and unique that more explanation is necessary. The camera angles don’t really help either: sometimes, the camera focuses on a close-up of Tracie, and the full move is not shown until after Tracie begins. Furthermore, the workout is filmed in something similar to a wide-screen format, with bands across the top and bottom that serve to further restrict the viewing area (although this does allow the names of the exercises to appear on-screen, which is a nice bonus). As I said above, I had an easier time with the workout the second time through, and I’m sure that as I learn the choreography, I will have no further problems with Tracie’s cueing. Joining Tracie on the Yorktown are her fellow TLP instructors; all of them do a good job, but I’m particularly blown away by Cindy, who seems to breeze through the workout without even sweating! :-o

Beth C (aka toaster)

04/28/2006