Longevity: Defining Shape

Defining Shape is a 49 minute total body strength workout from Tracie Long and it is part of her Longevity Series. This DVD has two premixes which are broken down at the bottom of this review. This is another of Tracie’s workouts I checked out from the library. I am trying out all of her workouts that they carry and buying the ones I like. This one will be purchased! This workout worked me hard. I am still feeling the burn in my shoulders and lats. The first half of this workout is standing strength work. There are a lot of compound moves incorporating upper and lower body so your heart rate will get elevated. The rest of the workout consists of mat work. I tried to challenge myself with the weights I used for lower body and back work and I was struggling by the end of the sets–but they were pretty long sets (I am referring to Legs & Butt 2 and #2 of Upper & Lower Body 2 specifically). This is an excellent and comprehensive workout. Tracie hits everything and even works on balance. That was the only part of the workout I had to modify. Due to having plates and screws in my heels I am balance challenged but I always still try because balance is important.

Defining Shape is 49 minutes; 5 minute warm up and 5 minute stretch. Equipment: dumbbells and a fitness mat. Tracie had a medicine ball next to the dumbbells but never used it. She did not reveal the weight of her dumbbells but she had 3 sets–light, medium and heavy. The dumbbells listed below are what I used.

Legs & Butt: I used 8# DBs for this entire segment

  1. Reverse lunges holding DBs at shoulders; add knee lift at top of lunge; add pressing opposite arm overhead while pressing same side leg down at top of lunge
  2. Reverse lunge (still holding DBs at shoulders) and at top of lunge balance and kick leg 2x
  3. Stationary lunges–pulse 3x then raise out of lunge (legs still in lunge split stance) and do double arm overhead press; changes to single stationary lunges w/ alternating overhead press
  4. Repeat 1-3 on other side of body
  5. “Open the shutters”: stand w/ arms raised in front of you and elbows bent at approx shoulder level (DBs are even w/ head), open one arm out to side, open other arm out to side, bring first arm back in then bring second arm back in; add overhead press when both arms are open out to side then another overhead press when both arms are brought back to starting position

Shoulders & Triceps: (I used 8# DBs for this entire segment)

  1. Rear delt flys, singles and pulses at top of fly
  2. Bent arm side raises
  3. Alternating front raises; changes to raising one arm straight to side and the other to the front, alternate arm positions
  4. Tricep kickback + straight arm tricep extension (lifting straight arms behind you)

Legs & Butt: (I used 18# DBs for this entire segment)

  1. 3 count squats (lower slowly to count of 3); changes to 3 single squats + one 3 count squats
  2. Lift one knee then straighten leg, circling it around like a slow crescent kick (but not a kick) + 2 single leg squats
  3. 4 count squats (4 counts down and 4 back up); changes to 3 single squats + one 3 count squat
  4. Repeat #2 on other leg
  5. Squat slowly down then raise up quickly, squat down quickly then raise up slowly, keep alternating these tempos
  6. Repeat #2 again but this time alternate legs
  7. Repeat #5
  8. Partial squats (never raise back to standing); pulse in squat

Upper & Lower Body:

  1. Bicep curls (raise DBs quick and lower slow); add 2 pulses to top and bottom of curl (8# DBs)
  2. Plie squats w/ bicep curls; add 2 pulses at top and bottom of both the plie squat and the bicep curl (8# DBs)
  3. Push ups to a slow tempo; changes to 4 push ups only lowering halfway + 2 single full push ups
  4. Plie squats; add clean and press (upright row to overhead press); changes to 2 alternating upright rows (one right, one left) + clean and press; changes to up right rows w/ torso rotation at top of row and plie squat (10# DBs)

Upper & Lower Body:

  1. 3 stationary side lunges then change sides, keep alternating sides with this pattern; two side squats after each set of 3 stationary side lunges; add an alternating overhead press when doing the side squats; changes to just squatting side to side w/ a narrow squat between (never come out of squat and just working lower body–no overhead presses) (10# DBs)
  2. Deadlifts; add 3 back rows at the bottom of each deadlift (deadrows); changes to alternating rows w/ a torso twist, deadlift also becomes more of a squat; return to the 3 deadrows; deadlifts only to a slow tempo (20# DBs)

Balance & Core:

  1. Stand on one leg and raise other leg out to side and hold, extend arms out straight to sides, tap toe to to floor then raise; cross extended leg over other knee (still balancing) and squat with standing leg, arms extended in front of you and hold
  2. Raise arms overhead, raise onto toes then rotate torso to side (do not move hips) and hold
  3. Stand on one leg and extend other out to side w/ arms extended to side and continue tilting to side, arm reaching for floor (other arm reaching for ceiling) and leg raising higher to side
  4. Repeat #2 rotating in the other direction
  5. Repeat #3 but tap toe to floor and raise it again 2x while holding balance position on one leg
  6. Raise one knee in front of you, balancing on other leg, then extend that leg straight and hold
  7. Repeat #6 and while holding leg out straight, pulse the leg up
  8. Warrior 3 pose w/ hands clasped overhead

Hips & Thighs:

  1. Lay on your side, propped on one elbow, both legs straight and slightly in front of you, raise top leg then lower it tapping inside of knee in front of you, raise leg again and lower it, tapping toe to floor in front of you (leg straight and heel angled to ceiling), raise leg again and tap heel to floor behind you
  2. Still on side and propped on elbow, bend top leg and place foot on floor in front of you, raise and lower bottom straight leg 4x then do one large circle; changes to raising leg and holding it then doing 2 quick circles
  3. Repeat 1 & 2 on other leg

Abs & Core:

  1. Side elbow plank with top arm behind head, rotate top elbow toward the ground in front of you, raise elbow back to ceiling then raise and lower hips 3x
  2. Sit on bottom w/ legs extended, knees bent and heels on floor, hands behind head, lean torso back slightly and hold, then roll down to the mat and do 4 crunches the roll back up
  3. Repeat #1 on other side of body
  4. Repeat #2 but this time only do one crunch at bottom of move
  5. Lay on back w/ knee bent and feet on floor, raise hips into bridge and hold

Premixes: (no warm up or stretch) (the times are swapped on the DVD–it says Below the Belt is 15 minutes and Hour Glass is 20 minutes, but it is the opposite)

Below the Belt (20 minutes) (Legs & Butt 1, Legs & Butt 2, Upper Body & Lower Body 2, Hips & Thighs)

Hour Glass (15 minutes) (Balance & Core, Hips & Thighs, Abs & Core)

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