Longevity: Staying Power

Staying Power is a 52:30 minute cardio + strength/metabolic workout by Tracie Long. This workout is currently also available to stream on Amazon Prime Video and it’s telling me it is free for Prime members though I have not tried to do it that way. This is the first time I noticed that. I checked my copy out from the library. It has 3 premixes which are listed at the bottom of this review. The workout is also chaptered and has a chapter menu; the chapters are broken down just like in the circuits in the workout breakdown below.

This is another great and unique intermediate level workout from Tracie. Since that is my current fitness level, I was working hard. This is a circuit workout; strength circuits alternated with mostly low impact cardio circuits. I could not lift very heavy in this workout. I used 5-18 pound dumbbells and a 5 pound medicine ball. This is a total body workout. As usual Tracie hits every muscle in your body. I did feel like the chest and triceps got more work than other muscle groups but she managed to hit them all. I also really like the medicine ball cardio. That was primarily low impact though there was some high knee runs and some hopping. There was also some challenging (for me) balance work but I was able to do it–so if I can do it, I think most people can do it if they try. It is the Shoulders, Biceps & Legs circuit, #5–you do a crescent leg sweep into a lunge. Very challenging for me. But I did it!

Staying Power is 52:30 minutes; 4 minute warm up and 4 minute stretch. Equipment: dumbbells and medicine ball. In the intro she says you need “small” and medium weights. She has 3 sets of weights lined up on the floor. The weights listed below are what I used.

Medicine Ball Cardio:  I used a 5 pound medicine ball.

  1. Stand w/ legs wide and toes turned out, shift side to side while doing figure 8 with med ball
  2. Mambo side to side w/ triple step; add using med ball, when you mambo to one side you do an overhead tricep extension and when you mambo to the other side you pass the ball to one hand and push out in front of you (“serving” the ball)
  3. Step out squat to one side then step back to other side; add pushing ball down when squatting and pushing overhead when stepping back
  4. Legs wide, stationary lunge side to side while pushing ball down toward each foot; changes to passing ball under one leg when you lunge to the side and push ball overhead when you lunge to other side
  5. 3 wide plie pulse squats holding med ball in front of you and on 4th push ball overhead; changes to 3 plie pulses + one plie jump (just holding the ball)
  6. Repeat #1-5, when repeating #5, no jumps

Squats & Kicks:

  1. Squats with a weave (this is a figure 8 movement, using one DB, squat and pass DB around one leg, alternate legs) (one 10# DB)
  2. Squat kicks holding one DB in both hands; add overhead press when squatting and bring DB back to chest level when you stand; she speeds up the tempo and it changes to pushing the DB up when you stand and lowering it when you squat (one 10# DB)
  3. Repeat #1 and just the squat kicks from #2
  4. Squat and pivot one foot (lifting heel and turning hip on one side), alternate sides; add alternating upper cuts (5# DBs)
  5. Holding light DBs with arms bent, elbows against sides and palms facing ceiling, do alternating front jabs, turning palms down when punching (5# DBs)

High Intensity Cardio:

  1. Leap (not a big leap) forward w/ one leg and back w/ other leg (easier than it sounds); changes to leaping side to side; changes to alternating between leaping front and side; changes to just leaping side to side
  2. Shuffle 3x to right and do 4 upper cuts, shuffle 3x to left and do 4 jabs
  3. Sumo squat walks, 3 steps forward and 3 steps back
  4. Jack feet
  5. Repeat #1 w/ other lead leg
  6. Repeat #2

Triceps, Shoulders & Legs:

  1. Stand w/ legs in Warrior position (yoga) and, remaining stationary, lunge in and out of Warrior position; add double arm tricep kickbacks (8# DBs)
  2. Still in Warrior position w/ legs, do single arm rows (remaining stationary, lunge forward when lowering DB and straighten up when pulling DB back) (one 18# DB)
  3. French press to various tempos (overhead tricep extensions): changes to 3 French presses then bring DBs to chest and squat; ends w/ just French presses (8# DBs)
  4. Repeat #2 on other arm (other leg is also leading)
  5. Repeat #1 on other side of body

Medicine Ball Cardio:  I used a 5 pound medicine ball.

  1. Sumo circle (crescent knees while in sumo stance), alternate sides w/ a sumo squat between each circle
  2. Wide leg toe taps while pushing ball out side to side
  3. Combo move: sumo circle one leg + wide toe taps w/ ball push to each side + sumo squat while doing large circle with ball 2x
  4. Knee pulls on one leg pushing ball out and bringing to hip when knee is raised; add a hop
  5. Rocking horse (raise one leg out straight behind you while pushing ball down to ground then raise other knee in front of you while pushing ball overhead)
  6. Walk forward 3 steps then push ball overhead, walk backward 3 steps and push ball down; add hop when pushing ball overhead and a lunge when pushing ball down
  7. Repeat #3-5 on other leg
  8. Repeat #6

Shoulders, Biceps & Legs: I used 8# DBs for this entire circuit

  1. Stand w/ legs wider than hip width holding DBs at shoulders, step out to side then raise one leg straight out to side while doing overhead press, do 3 reps each side
  2. Start in same position as #1 but holding DBs at side, step out to side then bring straight leg across other other leg w/ insole to ceiling (inner thigh raise) while also doing bicep curls, do 3 reps each side
  3. Squat side to side w/ a narrow squat in between; add pushing DBs down and pulling them back up (short/quick rows); continue this move but step back on a diagonal when doing the side squats (continue alternating sides and doing rows)
  4. Very shallow pendulum lunges (not going deep into lunges at all)
  5. Sweep one leg out to side ending w/ leg in front of you on floor, lowering into lunge and pulsing 3x, push up and circle leg back around ending w/ leg behind you, lowering into lunge and pulsing 3x
  6. Repeat #4 but only on leg you just worked
  7. Repeat #5 on other leg
  8. Repeat #4 but starting with leg you just worked in #7
  9. Repeat #1 & 2
  10. Repeat #4
  11. Narrow squats w/ overhead press at top of squat, singles; changes to holding isometrically at both parts of squat (in squat w/ DBs at shoulders then standing w/ DBs overhead)

Medicine Ball Cardio:  I used a 5 pound medicine ball.

  1. Lateral skater taps; add circling the ball hip to hip 6x then circle overhead 2x
  2. V step forward and back
  3. High knee jog
  4. Step out wide side to side w/ triple step between sides
  5. Repeat #3 & 4
  6. V step forward and back, circling ball in front of you when V stepping forward; do a knee pull to change lead legs
  7. Repeat #5
  8. Repeat #6
  9. Repeat #1

Chest & Core:

  1. Start in straight arm knee plank and straighten one leg then the other so you are in full plank then lower one knee then the other and do 2 push ups on knees; this changes slightly–still the same pattern but now you are doing 2 push ups on the toes; ends w/ 8 push ups on knees
  2. Still in knee plank, do one tricep push up + one regular push up (hands start narrow then move them wide)
  3. In full plank (on toes and hands) do high plank to low plank (lower to forearms then raise back up to hands, alternate lead arm)
  4. More tricep push ups on knees
  5. Lay on back, knees bent and feet on floor, do chest flys (13# DBs)

Core, Hips & Butt:

  1. Get on all 4s and extend one leg out straight to side, raise and lower straight leg; leg still straight but angle it a little more behind you (though still to side) and continue raising and lowering to a quick-quick-slow tempo; changes to quick-quick-circle (circle straight leg to front)
  2. Still on all 4s bring one knee in toward same side elbow then push back out behind you
  3. Lower to forearms, place a light DB behind the knee of working leg and push foot up to ceiling; changes to a quick-quick-slow tempo (one 5# DB)
  4. Repeat #3 on other leg
  5. Repeat 1 & 2 on other leg

Abs & Bridge:

  1. Lay on back, hands behind head, one leg extended straight on floor, other leg raised straight to ceiling, both feet are flexed, do crunches while holding legs stationary; keep head/shoulders raised and do fast punches toward raised foot
  2. Still laying on back, hands behind head, circle straight legs in opposing directions 3x then hold w/ one leg raised to ceiling and other extended a few inches off floor and crunch up, reach arms toward thigh
  3. Still laying on back, hands behind head, bicycle legs; add raising shoulders while continuing to bicycle legs; add twisting elbows toward opposite knees
  4. Place medicine ball between knees and raise and lower hips while squeezing ball between knees; changes to raise hips and pulse 3x; raise one foot off ground while keeping hips raised and raise and lower hips (hips never touch the ground and foot remains raised)


Go Strapless (22 minutes) (warm up +Medicine Ball Cardio 1, 2 & 3 + High Intensity Cardio)

Lean Not mean (12:30 minutes) (Squats & Kicks +Triceps, Shoulders & Legs + Shoulders, Biceps & Legs)

Belly, Bust and Butt (14 minutes) (Chest & Core + Core, Hips & Butt + Abs & Bridge)

2 thoughts on “Longevity: Staying Power

  1. I didn’t know there were workouts on Amazon Prime Video, much less Tracie Long workouts! That’s all I need; more options. 😣 So far, I have all the TL workouts you’ve reviewed on DVD and I plan to revisit each one. Thanks for posting the reviews! 😀


    1. Yes! I only learned about it recently–but a lot of them are free for Prime members (which I am). I now own all of Tracie’s that are offered for free so doesn’t benefit me. But I will have to check if other trainers are on Prime before I buy in the future.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s