Longevity: Back Up

Back up is part of Tracie Long’s Longevity series. I wanted to like it more than I did. It is a good total body cardio + strength workout. I finished it several hours ago and my shoulders and upper back are still feeling it. But so does my neck and not in a good way. I didn’t really enjoy this workout and so far I have really enjoyed most of Tracie’s workouts. Tracie did work me hard. Tracie is also working very hard! There are a lot of balance challenges in this workout. Some were doable for me, others I had to modify. After the warm up you move directly into the first cardio circuit and I had problems with the choreography of some of the moves. Maybe it was because it was 4:30am but I had problems catching onto her combos. This is a circuit workout. Cardio circuits are alternated with strength circuits. And one of the things that made me really want to love this workout is that there is so much variety. You start with no equipment cardio, then you move into strength work with moderate to heavy dumbbells then you do medicine ball cardio that is sports related, next is strength work using light dumbbells and it ends with core work on the mat. And there were parts of this workout I did like. The medicine ball cardio was probably my favorite part. But overall, even though it was an effective workout, I probably will not return to it. Which disappoints me because unlike most of her other workouts I have sampled so far, the library does not carry this workout. So I wasn’t able to try it before buying it.

This workout is chaptered, broken down by the same sections I have broken it down into and it also has 3 premixes (listed at bottom of this review). As an FYI, she has a problem with her microphone during the core work (she doesn’t seem aware of it).

Back Up is 54 minutes; 30 second intro, 4 minute warm up and 3 minute stretch. Equipment: dumbbells, medicine ball and a fitness mat. I do not know the weight of Tracie’s dumbbells or medicine ball. I used a 5 pound medicine ball and the weights listed below are what I used for each exercise.

No Equipment Cardio (listed below are all of the moves in the order they appear, but Tracie returns to them many times):

  1. Mambo forward and back 2x then do quick squats side to side
  2. Slow butt kicker runs; slow high knee runs
  3. Jump out into squat, pulse 3x then jump feet in
  4. Wide long jump forward and step back
  5. Walk forward 4 steps and do one glute lift, walk backward 4 steps and do one knee raise then do 8 scissor runs
  6. Fast butt kicker runs
  7. Fast high knee runs

Upper & Lower Body:

  1. Step squat side to side; changes to step squatting 3 steps to same side then do one overhead press; changes to 4 narrow squats w/ one arm overhead press at top of squat then step out into wide squat and pulse 4x (15# DBs)
  2. Push one DB overhead and hold, push other DB overhead and hold, lower first arm into goal post then lower other arm into goal post; changes to double arm overhead presses (12# DBs)
  3. Push ups holding DBs; add pulses
  4. Kneel w/ one knee on floor and do staggered back rows (row back one arm and hold, row back other arm and hold, push first arm back to start then other arm back to start); changes to double arm rows; add a tricep kickback after each row (12# DBs)
  5. Still kneeling but swap lead legs and do rear delt flys; add 3 pulses at top of fly (4# DBs)
  6. Alternating reverse lunges; changes to 3 stationary lunges on same leg, alternate legs; return to alternating singles and add a single arm bicep curl; changes to double arm hammer curls (still alternating lunges) (10# DBs)
  7. Staggered bicep curls; changes to double arm hammer curls; changes to double arm traditional bicep curls to slow tempo (3 counts up, one count down); tempo changes to 4 counts up and 4 counts down; changes to lifting fast and lowering slowly (10# DBs)
  8. Single leg squats to various tempos (12# DBs)

Medicine Ball Cardio:

  1. Wide squats holding ball in front of chest; add pushing ball overhead w/ one hand while circling other arm so that it meets the ball at top of press (she likens this move to a volley ball serve); add raising onto toes at top of squat; add lifting back leg at top of squat
  2. Hold ball at chest leg w/ arms extended and twist ball side to side, pivoting feet when rotating
  3. Pulsing squats
  4. Step forward and kick w/ insole facing ceiling then step back; add reaching ball toward toe when kicking
  5. Step forward and jump, pushing ball overhead then step back; changes to a pattern: step forward and jump, step back and jump, step forward and jump then step back and march in place
  6. Repeat #4 kicking with other leg
  7. Forward lunges on same leg; add pushing ball forward (holding ball in one hand and you are pushing it forward in a “serving” motion)
  8. Alternating mambos
  9. Repeat #7 but this time you are scooping the ball forward and up rather than serving
  10. Repeat #7 on other leg
  11. Repeat #8
  12. Repeat #9 on other leg
  13. Repeat #4
  14. Ski mogul jumps
  15. Lateral skaters
  16. Repeat #6
  17. Baseball pitching move: raise one knee while pulling ball back to shoulder then lower into wide squat; changes to stepping forward and swinging the ball as if swinging a bat (pivoting on back foot) then pulling ball in to chest and raising one knee (the motion of the ball is like a “stir the pot” move with straight arms when stirring out)
  18. Wide fast feet

Light Weight Training/Upper & Lower Body:

  1. Lower into a split stance squat with torso hinged forward, raise one arm/DB from thigh to overhead thumb facing ceiling, other hand is resting on thigh; add opening straight arm/DB out to side and and overhead while also rising out of squat (do this after every 2 reps of the first move) (one 4# DB)
  2. Place two light DBs on the ground in front of you and balance on one leg, bend forward and pick the DBs up off the floor, stand while bringing the non-working leg forward into a front leg extension, bend forward again (bringing leg back behind you and put the DBs on the floor) raise back to standing and extend the non-working leg in front of you again (you are balancing on the same leg the entire time–she does show modifications for balance challenged people like me) (4# DBs)
  3. Wide squat while raising straight arms up into a V then do 2 fast upright rows (4# DBs)
  4. Stationary side lunge w/ tricep kickbacks; hold in side lunge while doing straight arm tricep pulses behind you; still in stationary side lunge, hold DBs at sides w/ elbows bent and do small push offs with non-working leg (leg that is extended straight when lunging) (4# DBs)
  5. Repeat #1-4 (if done on one side of the body then do on other side of body when repeating)
  6. Push ups w/ rotation (push up then rotate into side plank while reaching one arm straight to ceiling), alternate sides; changes to push ups while just raising one hand of ground and pulling elbow back at top of push up (you are not rotating into side plank), alternate arms
  7. Lunge w/ back knee on floor, torso hinged forward, arms/DBs hanging straight down, bend elbows out to side pulling DBs up, rotate DBs up to goal post (keeping elbows bent), rotate them back then lower DBs, straightening arms again (4# DBs)
  8. Change lead leg (still lunging w/ back knee on floor, torso still hinged forward), bring DBs to shoulders and do alternating overhead presses; changes to double arm overhead presses (4# DBs)
  9. Still in lunge w/ back leg on floor, combine upper body moves from #7 & 8: bend elbows out to side pulling DBs up, rotate DBs up to goal post, do 2 overhead presses, rotate DBs back down then lower DBs, straightening arms again (4# DBs)

Core & Abs:

  1. 2 minutes of stretching on mat
  2. Lay flat on stomach, arms extended straight in front of you and resting on the floor, legs also extended straight, raise and lower straight legs; changes to lifting arms and legs then opening arms and legs into an X then bringing arms and legs together again (do not lower arms or legs)
  3. In down dog, raise and lower one straight leg; keep leg raised and bend knee, stretching hip
  4. Repeat #2
  5. Repeat #3 on other leg
  6. Lay on back with legs extended straight and toes pointed, hands behind head, do basic crunches; bring right knee up to outside of body toward same side elbow and hold briefly before lowering; changes to bringing right knee straight up while bringing opposite (left) elbow across body toward knee; put the two moves together, one slow side crunch + 2 fast cross crunches
  7. Repeat #6 on other side of body (still starting with basic crunches)
  8. Still on back, bend knees and place feet on floor under knees and raise hips into bridge
  9. Still on back, raise bent knees and extend arms out straight to side, rotate bent knees side to side; changes to extending legs then bringing knees back into chest


Big Short Sweat: 20 minutes (warm up, first no equipment cardio, medicine ball cardio)

Muscle Madness: 19:30 minutes (both Upper & Lower Body segments (heavy and light weights)

Mat Moves: 13 minutes (Core & Abs, stretch)

One thought on “Longevity: Back Up

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