I thoroughly enjoy Tracy's Mat Workout. This is a unique workout with a calm, soothing vibe. Here is a breakdown:

Warmup (5:30)
This is a dance-based warmup that involves plié variations and different dynamic stretches (e.g., forward bend, side bend, etc.)

Standing lower body (15:00)
This section is done using a chair for balance. The emphasis is on extending the moving leg beyond the toes and engaging the whole body.
• Start in first position and lift the knee toward the shoulder in a turned out position.
• Leg abduction in an attitude position.
• Hip extension in an attitude position.
• Start in arabesque and pull knee forward.
• Hold arabesque and pulse
REPEAT ON OTHER SIDE
• Leg abduction, point up and flex down.
• Lift knee toward shoulder and rotate knee in on the way down / Pulse knee up.
• Arabesque and pull knee down.
REPEAT ON OTHER SIDE
• Second position pliés

Standing abs (4:00)
A series of flowing rib cage isolation movements (side-to-side, diagonal, circle, etc.)

Arm work / unweighted (8:00)
This is an unusual series of varied arm movements that is surprisingly challenging. It is similar to the arm work required in dance and IMO the closest thing on DVD is found on Classical stretch. The key here is to anchor the arms in the upper back so it acts as a support, to extend the arms (Tracy says to “pull the arms apart”) and to use your own body as resistance to perform controlled movements (Tracy instructs that “everything should be done with a lot of power”).

Arm work / light weights (8:00)
Another series of fluid arm movements; it reminds me of the upper body work in Ellen Barrett’s Slim Sculpt except that is more choreographed and varied. It involves several variations and no endless reps.

Floor Lower Body Work (7:00)
• Lie on your side with the bottom leg bent and the top leg extended at 45degrees. Pull top knee toward the shoulder and extend.
• Sit up (pretzel position). Pull knee toward elbow and extend back into an arabesque / Hold arabesque and pulse up.
• Lie on your side with knees bent. Extend and bend the legs in a scissor motion, top leg reaching back and bottom leg extending front.
• Turn onto stomach and lift one leg into an arabesque.
• Bring heels together and knees apart and push heels up toward ceiling (little frogs).

Floor Abs (5:30)
This sequence is a series of crunch variations, performed with the legs extended and opened hip width apart. Crunch variations include:
• Alternate leg lift, turning the leg out on the way up.
• One arm reaches overhead and forward.
• Lift one leg to 90degrees with the knee slightly bent, reaching forward with the opposite arm.
• Cross one foot on top of the other, alternating.
• Pull one knee in toward chest and extend the leg.

Cooldown (4:00)
Standing cooldown (similar to the warmup).

Instructor Comments:
Tracy seems to be performing the workout rather than teaching it. She barely cues the moves, motivates, etc. While this creates more of a learning curve, I find it also adds to the longevity of this workout for me (certain explanations, jokes, etc. can get tedious and old).

Fuzzie