Focus: Kickback

I have only done one other Tracie Long workout: Figure 30: Hips, and I did not like it at all so I never bothered with any other Tracie Long workouts. But my library carries a lot of Tracie Long workouts. Every time I go to the library, I always peruse their workout DVD selection. Well, two new workouts appeared called Longer Stronger, Volume 1 and Volume 2. I checked those out and previewed them. They looked really good but they are both nearly an hour long and I am still in my 45 minute morning workout phase. I am increasing my morning workout time starting next week to 50-60 minutes again M-F. But I was so impressed just from previewing the Longer Stronger workouts (I will be doing both Volumes 1 & 2 so those reviews will appear soon) that I went back to the library and checked out all of Tracie Long’s other workouts that the library carries. So! That means my blog is about to fill with Tracie Long workouts!

This morning was Kickback. It is a 30 minute workout that I finished off with one of Jessica Smith’s short walking workouts to bring my workout time up to 45 minutes. I honestly am not sure how to classify this workout except to say I really, really liked it! There is strength work, conditioning work, some low impact/low intensity cardio. She packs a lot into 30 minutes. Though she works the entire body, the focus is the lower body. You also get some tricep, chest, shoulder and core work. Since there are 4 workouts in her Focus series (at least the first part–I think she did more Focus workouts and calls them Volume 2), I can only assume that one of the others works the back and biceps. But I don’t know–yet. I did check out more of her Focus workouts, so we’ll see.

Anyway, this is a great intermediate level workout. I really enjoyed it and see danger in my horizon–hoarding Tracie Long workouts now! Apparently Figure 30: Hips was an anomaly! Tracie has a very professional, straightforward training approach. She isn’t friendly–not mean or sour either–she is just there to get the job done. No small talk or chit chat. I am not sure if she even smiled. Her form is perfect and she describes exercise form very well.

Kickback is 30:30 minutes; 30 second intro; no warm up and 2 minute stretch. Equipment: dumbbells and a fitness mat. Tracie gives ranges when she has you pick up dumbbells, so what is listed below is what I used. She doesn’t specify the weight of the dumbbells she is using. Many of the exercises flow right into the next exercise so it is impossible to swap out dumbbells without missing reps. So on some of the exercises, I definitely felt like I could lift heavier but I stayed with the lighter weight so I could stay in the flow of the workout. However, as I get stronger I am sure I could use a heavier weight for entire series of exercises.  I also used one pound boxing grips for the punching exercises in which Tracie doesn’t tell you to use dumbbells (#14-16 below).

  1. Alternating front punches w/ light DBs; add a squat after every 3 punches; add 2 kicks on same leg after each squat, alternate legs (3# DBs)
  2. Alternating hooks (3# DBs)
  3. Alternating upper cuts (3# DBs)
  4. Step out to side and do a double arm cross punch to front (arms literally cross), step out to other side and do a double arm cross punch to ground (3# DBs)
  5. Repeat #1 but completed combo
  6. Repeat 2-4
  7. Repeat 5 & 2-4 two more times
  8. Lower into wide plie squat and do a bent arm side raise and at top of raise, extend arms straight out to side, bend arms again and lower arms while also lowering deeper into plie squat (5# DBs)
  9. Legs still in wide plie do a stationary side lunge, bringing DB down toward foot and when you straighten raise arm straight out to side diagonally (she calls it a sword draw) then do two fast side lunges, pushing DB down toward foot then pulling it back to same side shoulder (5# DBs)
  10. Wide plie squats w/ narrow overhead press (palms facing each other) (5# DBs)
  11. Wide plie squats w/ bent arm side raise when squatting then push DBs straight in front of you at top of squat (5# DBs)
  12. Repeat #9 on other side of body
  13. Wide squat + front kick, alternate legs
  14. 2 alternating hooks + squat and pulse 2x
  15. Jab + jack 2x alternating sides then step out to side w/ cross punches to front then down
  16. Repeat #14 & 15
  17. Cross jacks
  18. Side kicks
  19. Front kick + tap back w/ other leg
  20. Repeat 18 & 19 on other leg
  21. Combine 18 & 19 (one side kick + one front kick w/ tap back)
  22. Step out into wide plie squats, you will alternate sides but you also alternate directions (diagonally to the front then diagonally to the back) (12# DBs)
  23. Wide plie squats w/ DBs on shoulders; hold in deep plie squat and alternate raising heels; changes to raising and lower both heels (15# DBs)
  24. 2 hops + one back kick; changes to 3 back kicks + 2 hops; changes to 1 back kick + one front kick 3x + 2 hops; repeat everything on other leg
  25. Step out into side lunge then step back in and side squat to the other side; changes to just step out squats, alternating sides w/ a narrow squat between each side; repeat this series once more then repeat the entire thing on the other side of body (12# DBs)
  26. Repeat #23
  27. You do some stretching and a balance move (stand on one leg, raise other leg in front of you w/ knee bent and open leg out to side then bring knee back in front of you)
  28. Side elbow plank hold
  29. Push ups on one knee with the other leg extended straight out behind you, alternate legs w/ each push up; changes to slow push ups (both knees are on your mat now)
  30. Lay on back, knees bent w/ feet on floor, hands behind head, do basic crunches; changes to pulsing 2x at top of crunch then slowly lowering; changes to crunches while bringing one knee into chest and pushing foot out straight
  31. Raise feet of floor, knees still bent, do 4 bicycles (legs only) then extend legs out straight and arms straight at side and hold (banana hold w/ arms at sides)
  32. Side elbow plank hold, other side
  33. Lay on back on mat, knees bent and feet on ground, do straight arm pullovers; changes to raising DB quickly, lowering slowly then when you raise it again, do one lying overhead tricep extension; do lying overhead tricep extensions only (one 18# DB)
  34. In same position as #33, do double arm overhead tricep extensions to a very slow pace (8# DBs)
  35. Chest flys; changes to single arm chest flys–lower one arm and hold, lower other arm and hold, raise first arm then raise second arm; ends w/ double arm chest flys (15# DBs)
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7 responses to “Focus: Kickback

  1. Pingback: Focus: Lift Higher | 2 Lazy 4 the Gym·

  2. I tried stronger longer vol 1 and 2 and love them. They are not hard hard but if u heavy enough u will get an intermediate workout. I feel worked but not tired at all. I feel energized actually.
    Thing is with vol 2 it was the first one I did of hers. At first th warm up was strange but I felt good and just stuck with it.
    I was having hip issues and back and throbbing legs for some reason and it was effecting my workouts. And as I put in vol 2 she said at 46 she started to feel stiff so she knew she had to do something and so she created this. And I have to say I have not had any issues with my legs and hips! If I do these workouts once a week and or use the warmup and cool down after I do a different workout it really helps losen up everything or maybe unstick things!
    I was so impressed with how I felt I ordered vol 1. And now I am in search of more she has that incorporates mobility exercise like this!
    I hope u enjoy these!

    • Hi Renee! I am really looking forward to doing her Stronger Longer workouts this week. Since I have been loving the Focus and Longevity ones I have done so far (and plan to buy them), I am sure I will love Stronger Longer workouts, too–especially since just previewing them is what made me check out everything Tracie Long that the library has! I am also planning to buy several more of her workouts that the library doesn’t carry.

      I am not at a place right now where I can do advanced workouts so intermediate is exactly what I am looking for. So far I am finding Tracie’s workouts perfect for my current fitness level.

  3. I love Tracie! She’s one of my favorite instructors. She started with The Firm back in the 90s. My favorite workouts of hers are Leaning Out, Step Forward, Defining Shape, and Break Through. I also like her Firm workouts: Maximum Body Sculpting, Tortoise, and Hare.

    • I am Firm lover but I have never tried any of her Firm workouts. After I get through the ones I checked out from the library I will have to look into her Firm offerings.

  4. I discovered Tracie Long workouts a couple years ago and hoarded big time. They range from almost beginner “feel good” workouts to advanced so there’s always something I feel up to. Here’s a really cool thing about Tracie; I wanted to know how heavy her med ball was in one of the workouts so I messaged her on Facebook and she replied! She is very genuine and very fit I might add.

    • That’s awesome! I am so glad I decided to give her another try. I ignored her workouts at the library after that Hips workout. I hated it! But I loved Kickback and I can already tell I am going to really like the others I’ve checked out from the library. I am doing one of her Longevity workouts on Friday.

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