Longevity: Defined Lines

Defined Lines is the 6th and last workout in Tracie Long’s Longevity Series. I have done all of her other workouts in this series except Step Forward, which I have no interest in. So far I have loved them all except for Back Up. I am not sure how I feel about Defined Lines. I did like it but I am not sure exactly what this workout is, or how it would be classified. It’s not really a cardio workout and it’s not really a strength workout. Maybe a conditioning workout? I do feel like she worked all of your muscle groups nicely in a sort of range of motion fashion (so, mobility work?). I wouldn’t consider it muscle building. And you move at a brisk pace plus the use of props (medicine ball, sliding device and light dumbbells) increases the intensity so there is a cardio factor, but definitely not intense cardio. I did not burn a ton of calories but I did burn nearly 300 in 49 minutes, so a decent amount. She works your core very well. She also stretches you out very nicely at the end. So it was a good workout that I did enjoy. I just don’t know exactly how to use it. I used it today as a lighter cardio workout between strength training days (I am working through Cathe‘s LITE series right now) and it worked nicely for that purpose.

Defined Lines is 49 minutes; 5:30 minute warm up and 4:30 minute stretch. Equipment: a medicine ball, sliding device and light dumbbells. Tracie recommends 2-7 pounds; she only has one set of dumbbells which she reveals is 5 pound dumbbells. The medicine ball is used in the warm up.

Grab light dumbbells (I used 5 pound dumbbells):

  1. In stationary lunge, raise out of lunge while doing an overhead press into a double arm overhead tricep extension, lower back into lunge then step out to side and do 4 alternating side lunges while pushing DBs down toward opposite foot
  2. Still in split stance do tricep kickbacks while also doing straight leg glute lifts
  3. Repeat #1
  4. Do one rep of #2 followed by 3 stationary shallow lunges with bent arm side raises
  5. Stand with legs wide and do a single arm overhead press pivoting to push DB to opposite side of body; add pivoting into a lunge on other side of body while pushing opposite arm/DB down to floor
  6. Stand in wide plie squat, raise onto toes and hold while doing bent arm side raise into front push
  7. Repeat #1-5 on other side of body
  8. Plie squats w/ bent arm side raises

Grab medicine ball (I used a 5 pound medicine ball):

  1. Start in wide plie squat holding med ball overhead in both hands, raise one knee while bringing same side elbow down to meet knee 4x each side; changes to alternating sides
  2. Stationary side lunges, alternate sides while weaving the ball around your legs; add 4 pulsing plie squats while holding ball in front of chest then do 4 side lunges with ball weaves
  3. Still standing with legs wide do a kettlebell swing with ball then pivot to side holding ball straight in front of you, alternate sides
  4. Hold ball overhead with straight arms and circle torso, lowering ball from overhead to ground and back
  5. Repeat #3
  6. Stand with legs wide and alternate stationary side lunges; add wood chops with ball pushing it down toward floor on one side of body and overhead on other side of body; continue this move but keep arms straight
  7. Wide pulsing plie squats while holding ball in front of chest; changes to full plie squats; stationary side lunges, alternate sides while weaving the ball around your legs
  8. Repeat #6 on other side of body
  9. Alternating knee raises while holding ball at chest; add passing the ball under leg (only do it on one side of body) 4x then do it on other side 4x

Set medicine ball aside; this is done with no equipment:

  1. Start with legs hip width apart, lower into partial squat and remain in partial squat while doing side hurdle steps (it looks like crescent knees, do one leg then do the other leg in the same direction as if stepping over hurdles then duck back to start as if stepping under the hurdle)
  2. Remaining in squat, do one side leg raise then step in and out (remain in squat the entire time)
  3. Repeat #1
  4. Long jump forward landing in squat+ 2 small hops back
  5. Repeat 1-3 on other side of body

Grab light dumbbells (I used 5 pound dumbbells); you use the dumbbells for every exercise in this section unless otherwise specified:

  1. Stand w/ one arm straight overhead and the other arm at side, swap arm positions keeping arms straight; add a slow squat while holding arms stationary (one straight overhead, the other at side) and at top of squat swap arms
  2. Bow and arrow step backs (extend both arms/DBs out straight in front of you, step back w/ one foot while pulling same side arm back as if pulling back the string of a bow, alternate sides)
  3. Stand on one leg and slowly extend straight arms on a diagonal (one toward ceiling and other toward floor), alternate positions; change legs and continue arm movement but faster
  4. Transverse lunge (side lunge but to the back, lowering both DBs toward foot when lunging), alternate sides
  5. Two push ups on toes then 2 fast plank walks to side (no DBs)
  6. Stand on one leg and do a running man with other leg while also doing running man arms; continue standing on one leg while doing double arm tricep kickbacks
  7. Single leg squats w/ overhead press
  8. Repeat 6 & 7 on other side of body
  9. In split stance, hold both DBs in one hand and do single arm lawnmower rows w/ stationary lunges
  10. One push up + one “frog” (do one toe push up then jump feet in to hands and jump feet back out to plank) (no DBs)
  11. Repeat #9 on other side of body
  12. 3 side kicks to each side with a squat hold between each side (no DBs)
  13. Stationary lunges w/ alternating front punches
  14. Repeat #12
  15. Repeat #13 on other side of body
  16. Repeat #10; changes to one push up then step one foot up beside same side hand, alternate sides (no DBs)

Get a sliding device (Tracie uses a washcloth and I used sliding disks), a dumbbell, a fitness mat and a medicine ball:

  1. Side slide lunges (sliding device under one foot)
  2. Split stance w/ arms extended out straight to sides, stationary lunge down while windmilling arms, touching toe with opposite hand while other hand extends to ceiling
  3. In down dog, lower knees so they almost touch the floor then return to down dog; walk hands out to plank then walk them back in to down dog
  4. Slide out push ups (on knees w/ sliding device under one hand, do push ups, sliding one hand out while lowering and sliding hand back in when rising)
  5. On hands and knees, place one DB behind one knee and push foot up to ceiling; changes to pulses at top of move
  6. Sit on mat, knees bent and heels on floor, hold medicine ball in both hands in front of chest, lean torso part way to the floor then raise back to start; hold at bottom of the move (torso leaned back) and rotate ball side to side; continue rotating but pass ball from hand to hand, bringing ball closer toward floor when rotating
  7. Lay on back, knees bent and feet on floor, hold ball in both hands straight overhead and do crunches, bringing ball up toward knees; add raising one bent leg and bringing ball to shin, alternates legs
  8. Still laying on back, extend straight legs toward ceiling and crunch up, reaching ball toward feet; changes to scissoring the legs while passing ball around shins in figure 8 pattern
  9. Set ball aside and raise hips into bridge and hold, alternate raising knees toward chest while keeping hips raised
  10. Still laying on back, place ball between knees and raise feet off floor, do reverse crunches while squeezing ball between knees
  11. Repeat #1 & 2 on other side of body
  12. Repeat #3
  13. Repeat #4 & 5 on other side of body


Lighten Up is 15 minutes (contains all of the light DB segments above, no warm up or stretch)

Bust & Butt is 15:30 minutes (contains the entire final sliding disk/medicine ball section, no warm up or stretch)

4 thoughts on “Longevity: Defined Lines

  1. I’d love to know what your rotation is looking like for the LITE Series? Are you following Cathe’s suggested rotation or did you create your own? Thanks!


    1. No, I am not following Cathe’s rotation. I am doing my own thing. The first time through all of the workouts (which I just finished today), my goal was to not only do all of the workouts, but every one of the bonuses (so I was just using the basic premixes). Starting tomorrow I will start playing with the premixes. Then after I go through them all a second time then I am going to start mixing them up with first ICE then Strong & Sweaty.


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