Power Up

Tracie Long
Year Released: 2010

Categories: Step Aerobics


Menu: Choose either chapter 1, 2, or 3, or play the whole workout.

Chapter 1:
1st round: Variations of reverse lunges off the step, jump split lunges, pulses, and lunges w/knee raises. Recovery: marches, squats, and active quad stretch. This really burned my quads.
2nd round: Runs or marches onto step and off. Variations of Ice skaters. Same quick recovery. Repeat on other leg, move to 3rd round.
3rd round: Variations of first stepping wide onto the step, then adding wide plyo jumps onto the step. End with 8 on and off wide plyo jumps. Same quick recovery, end w/ active and static side to side lunges.

Chapter 2:
1st round: Forward bounding, adding lunges or taps to the back of the move. Recovery: high and low squats, wide leaning marches.
2nd round: Repeat round 1 on other leg. Same quick recovery.
3rd round: Variations of skaters and marches, same quick recovery, done a few times.
4th round: Variations of forward plyo jumps with step back, same quick recovery, repeat.
5th round: Very short segment of a few more one leg/knee jumps from first round, and a few more skaters, same recovery, add some back stretches and side to side lunges.

Chapter 3:

Pushups with variations in tempo, plyo pushups (one arm and then both), nice ab work sitting on the step, and a long set of triceps dips (I did tricep pushups on my knees instead of the dips). Stretch.

So, it's true that the same song plays during the whole chapter (each chapter has a different song), but I like the music a lot and the moves really go with it. There is no real warmup, and the workout starts off fast, so I will have to do a warmup before to be safe. I didn't today and felt just fine. There is no back work, so if you do this one all the time, I think you'll have to be conscious of that and make sure the back is worked in your other workouts.

Intensity: I think I agree with Collage: Interm/Advanced. At first I thought there were too many recoveries, but by the end of the workout, I was glad they are there. I am already feeling my legs, chest, shoulders, and triceps. I really like this workout!

Nyx Black

07/19/2010