Get Your Body Back

tmgetyourbodybackGet Your Body Back is another Tracey Mallett workout. The theme of this workout is to “lose the baby fat”–but trust me, this workout is not just for new moms. This workout is excellent for anyone. There are a lot of ways you can approach this workout. If you are new to exercise for any reason–not just having a baby–start with Phase 1 and work your way up to Phase 2. Tracey also shows a modified version of many of the exercises. Everything is set up in circuits of metabolic strength training alternated with one minute cardio bursts. So, you can do it as two short workouts (premixes): Phase 1 which contains 3 circuits and is 27 minutes long then progress to Phase 2 which is 34 minutes long and contains 4 (different) circuits. Or, you can go to the break down and pick and choose whichever circuit(s) you want to do, in whatever order you want to do them. Personally, I found Phase 1 circuits just as excellent as Phase 2 circuits. On the main menu there is also a 10 minute segment called Baby Cellulite Blaster which is a body weight circuit you can add on or do by itself. And finally, there is also the warm up and stretch. The warm up is included in the premixes and in the “Play all” choice; the stretch is only included in “Play all”–so after finishing the premixes, you have to add it on yourself.

I really didn’t know what to expect with this workout. I have pretty much loved all of Tracey’s workouts but they are each different in their own way. The main theme to all of her workouts is metabolic strength training. And they are always excellent. This one is no different. I truly think this one might be my absolute favorite. Do not let the title, theme or “phases” fool you. If you choose the proper weights and do not do modified versions of exercises, this is a very intense workout. I am not going to say it is advanced, but definitely high intermediate. On the back of the DVD cover, Tracy recommends 3-5 pound hand weights, or 5-8 pound hand weights for a more challenging workout.

I did this as a metabolic cardio workout–not as my strength training. I think it is well suited for that purpose. The metabolic strength training in this workout is usually pretty fast paced, so you cannot lift heavy anyway. I used 5, 8 and 10 pound dumbbells and they were perfect for my purposes. I chose the “Play All” option and got an excellent and intense metabolic strength training workout. I absolutely love this workout. Like I said, I am crazy about all of Tracey’s workouts, but I think this one may now be my favorite.

I am breaking this workout down by Circuits. This is also how it appears as “Play All”–which is how I did it. Play All is 65 minutes long; 4 minute warm up, 2 minute stretch.

The warm up is 4 minutes long. It’s not a super intense warm up but it does the job–march in place, step touch, squats–basic moves, and it ends with stretches.

Phase 1 Circuit A is 7 minutes long.

  1. Plie squat w/ upright row, pivot to side, do a lunge w/ a bicep curl, pivot back to center, plie squat w/ upright row, pivot to other side, do a lunge w/ bicep curl; keep alternating sides (I used 10# DBs)
  2. Come into a shallow squat and alternate punching DBs overhead (I used 8# DBs)
  3. Cardio: tap out w/ knee raise, arms on goal post, twisting waist as you do knee repeaters
  4. Reverse lunge, hammer curl, overhead press (I used 10# DBs)
  5. Push ups
  6. Cardio: air squats w/ lateral squat jumps

Phase 1 Circuit B is 7 minutes long.

  1. Start w/ legs wide; lunge to side-to-side, bringing DBs down to opposite toes; continue w/ the lunges but now punch out w/ DBs as you lunge, rotating the torso w/ each punch; you will keep alternating these two DB moves w/ the lunges (I used 8# DBs)
  2. Come into partial squat; you will do a horizontal row (palms facing ground) then rotate arms up into goal post (row to scarecrow); it ends w/ just the rows (I used 8# DBs)
  3. Cardio: twist hips side to side w/ little jumps
  4. Get into static plie squat; front raise, rotate straight arms to sides and lower; ends w/ side lateral raises (I used 8# DBs)
  5. Remain in plie squat but hold DBs at midsection; rotate torso side to side while doing plie squats
  6. Cardio: 4 gallops to side + 4 alternating scissor runs

Phase 1 Circuit C is 7 minutes long.

  1. Two traveling side plie squats w/ lateral arm raises (I used 8# DBs)
  2. Static lunge w/ back row (I used 10# DBs)
  3. Cardio: starts with a V step out; changes to a gallop into V step with overhead reaches
  4. Windmill (one arm alternating rear delt flies, but you rotate into the fly, looking back toward the DB) (I used 8# DBs)
  5. Rotator cuff plie squats (alternate sides stepping out into plie squat; elbows will be held close to body and as you step out, you will swing DBs out to side and as you step in, bringing DBs back together) (I used 8# DBs)
  6. Remain in plie squat w/ elbows at waist and arms/DBs turned out side; push DBs out to side, raising and straightening arms (so arms are in a T), continue raising and lower arms/DBs (I used 8# DBs)
  7. Cardio: alternate straight leg side lift/kicks

Phase 2 Circuit A is 6 minutes long.

  1. “Open 4 position” front leg turned out slightly and back leg raised up on toe–legs are in a diagonal (Tracy says this is a ballet position); squat in this position while doing overhead press as you squat (I used 8# DBs)
  2. Side kick w/ one arm tricep extension (I used 8# DB)
  3. Cardio: squat jacks; this turns into quarter turn squat jacks
  4. Static lunges w/ back rows; when you lunge, you rotate torso, bringing DBs down to outside of front leg (I used 10# DBs)
  5. Step touch side to side while doing a front raise, palms to ceiling (add a hop to step touch); it ends w/ standing still while continuing to do front raise (I used 8# DBs)
  6. Cardio: 2 steps to side + 2 squats–on second squat, jump

Phase 2 Circuit B is 6 minutes long.

  1. Side lunge w/ rear fly and when you step in, do a tricep kickback while also kicking back one leg (I used 5# DBs)
  2. Single leg squat w/ back row (stand on one leg, squat and when you stand, row) (I used 10# DBs)
  3. Cardio: step-jump side to side 4x then “rock”–bounce side to side keeping legs parted wide
  4. Step out into plie squat w/ arms out straight to side in “T”; while in plie squat, bring DBs together in front of you (keeping arms straight), return them to side, stand and do a bicep curl while arms are straight out to side (I used 5# DBs)
  5. Cardio: gallop 4x to side + 2 alternating front kicks

Phase 2 Circuit C is 8 minutes long.

  1. Two walking lunges forward w/ bicep curls; stand on one leg and pulse arms in static bicep curl; two walking lunges backward w/ bicep curl; stand on one leg (other leg) and pulse arms in static bicep curl (I used 10# DBs)
  2. Come into partial squat; you will do a horizontal row (palms facing ground) then rotate arms up into goal post (row to scarecrow); it ends w/ just scarecrows (I used 5# DBs)
  3. Cardio: lateral skier/skaters
  4. In plank, alternate bringing knee in to opposite shoulder under body
  5. 10 push ups
  6. Curtsy side lift (curtsy lunge and when you stand, do overhead press) (I used 8# DBs)
  7. Cardio: ballet jumping jacks (jump out into plie, squat, then jump feet back in)

Phase 2 Circuit D is 8 minutes long.

  1. Get down into a deep lunge w/ torso bent over front leg while holding one DB in both hands; in this deep lunge you will raise up and down–never coming up high, always staying low; ends w/ pulses (I used one 10# DB)
  2. Standing side crunches w/ one arm overhead tricep extension (holding one arm/DB overhead, raise same side leg, bringing elbow to knee, lower leg while bringing DB behind head, do one overhead tricep extension; repeat the whole series) (I used one 8# DB)
  3. Cardio: fast feet
  4. Squat thrust, plank jack, jump feet in and reach overhead
  5. Stand on one leg w/ toe of other leg right in front of foot, arms/DBs are held straight out to sides in “T”; raise leg w/ knee bent and toe pointed slightly to side while doing a chest fly; it ends w/ just the arms, but they are brought lower, elbows bent and close to sides, pulsing DBs up (I used 5# DBs)
  6. Cardio: front kick, side kick, 2 jumping jacks; alternate legs

Baby Cellulite Blaster is 10 minutes long.

  1. Side lunge, lift working leg out to side as you transfer back into curtsy lunge; ends pulsing in curtsy lunge
  2. Air squats (staying low); changes to plie air squats; keep alternating between these two foot positions
  3. Stand on one leg, other leg straight behind you and pulse back leg; this changes to lowering into warrior 3 then raising back to start; repeat both exercises (so do each exercise twice on each leg)
  4. Side plank leg raises

Stretch is 2 minutes long.

 

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6 responses to “Get Your Body Back

    • Yes, I think it is very similar to FIT. In fact, of all the the Tracy Mallet workouts I’ve done, this one is the most similar. It is less intense tho. I still found it a very intense workout, but the cardio intervals are less intense than they are in FIT. I think the metabolic conditioning tho is the same level.

  1. Thanks for your response. Once again your blog = more dvd’s in my library. But I’m on a love fest for Tracey too right now. Win/Win.

  2. Pingback: Lose the Belly Flab | 2 Lazy 4 the Gym·

  3. Pingback: Metabolic DVD Rotation | 2 Lazy 4 the Gym·

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