Grand Total Vol. 1: Going Strong

Grand Total Vol. 1 Going Strong is an intermediate level workout from Tracie Long. She has created two more Grand Total workouts (Volumes 2 & 3) and I have already pre-ordered them. I am not sure what “Grand Total” means to Tracie when she titles these workouts, but this workout is definitely a boredom buster. There is a lot of variety in this workout. Tracie alternates cardio and strength, working your entire body. You get a little bit of everything in this workout. The cardio isn’t super intense but it does get your heart rate elevated. There is a little bit of plyo, but again, nothing crazy. I will probably need to increase the weight of the dumbbells I used to get more out of this workout but even with the weights I used I got a good workout. Plus, it was a lot of fun! And the stretch at the end is a great lower body stretch.

The workout is set up in chapters. Though it has a warm up and cool down, each chapter is listed on the main screen so you can enter the workout at any place and it will play through to the end. To do the entire workout, just choose “warm up.” I have broken the workout down by the chapter menu.

Grand Total Vol.1 Going Strong is 47 minutes; 30 second intro, 2:30 minute warm up and 5 minute stretch. Equipment: step @ 10 inches (3 risers each side), a chair or 18 inch box and dumbbells. The weights listed below are what I used; I do not know the weights that Tracie used. The workout starts with the step set up at 10 inches and it is used during the warm up. However, between chapters you will have to pause the DVD to swap out equipment (or at least I had to a few times).

Power Step: (step @ 10 inches)

  1. Alternating knee raise on step
  2. With one foot on step and one on floor, do a hop switch (switching feet)
  3. Squats on floor
  4. Burpee with hands on step then jump onto step (box jump) and step off step
  5. Stand with legs wide and DBs on floor between feet, squat and grab one DB, curl to shoulder as you stand then do a single arm overhead press; alternate sides; changes to 3 overhead presses instead of one (15# DBs)
  6. Stand on step and do side to side squats off step (one foot is always on step)
  7. Mambo forward and back w/ one foot on step
  8. Double squats w/ one foot on step then hop step to other side and repeat; changes to single squats while hopping over the step; changes to a quick, quick, slow pattern
  9. 3 deadrows + hammer curls to up-up-down-down pattern; changes to one deadrow + single arm hammer curls, alternate arms (15# DBs)
  10. Repeat #1-4
  11. Burpee w/ hands on step w/ 2 push ups while in plank

Split Squats: (when this section starts the step is gone)

  1. Do 4 slow stationary lunges holding one DB in both hands then circle the DB overhead as you pivot to face the other direction and repeat the lunges  on other side of body; changes to 2 reps to each side then changes to singles (one 15# DB)
  2. Plank walks to side with a push up after each step, 3 to each side then do a down dog stretch to change sides
  3. In straight arm plank, alternate bringing knees in under body; changes to 1 down dog + bring knees in under body 2x while in plank
  4. Repeat #1
  5. Holding one DB overhead (holding the DB by the bells), do one French press then bring DB to chest while doing a side lunge, alternate sides doing a French press between each lunge (one 15# DB)
  6. Hold DB on both hands (hold by the bar this time) and do a squat while pushing DB out straight in front of you then pull DB back in when you stand (one 10# DB)
  7. Repeat #5 but do 3 French presses between each side lunge
  8. Repeat #6; changes to holding squat isometrically with DB at chest; repeat to #6

Fast Cardio: (this section starts with Tracie standing on top of the step topper only)

  1. 3 alternating tap hops off step + 1 knee pull
  2. Fast straddle step on/off step
  3. Squat w/ both feet on step; changes to squat jacks on/off step (you are straddling the step when you squat jack off the step)
  4. Repeat #1-3
  5. Step one foot off step to side and tap the other on the step, alternate sides
  6. Repeat #1-5
  7. Start with one foot on step and one on floor, squat with side leg abduction when rising out of squat
  8. Step squat side to side (one foot is always on step)

Squats: (Tracie is using an 18 inch plyo box; she says at home you should use a chair; I used my high step w/ 7 risers)

  1. Single leg squats (all weight on one leg, other leg raised off floor, sit on box then stand)
  2. Stand facing box or chair seat, place both palms on box or chair seat and raise lower one straight leg behind you; changes to donkey kick (pulling knee in then pushing flexed foot straight out behind you)
  3. Seated bent over rear delt flys (8# DBs)

Upper Body: (there is now a mat on the floor which Tracie sits on when this segment starts–all boxes and steps are gone)

  1. Chest flys, double arm and single arm (15# DBs)
  2. Lying overhead tricep extensions (headbangers), double arm and single arm (11# DBs)

Floor Work:

  1. Lay on side, bottom arm extended overhead on floor and bottom leg bent, top hand is on the floor in front of chest so you can lean forward slightly, raise and lower top straight leg leading with heel; changes to bringing top knee down to floor in front of you then pushing leg out straight behind you (both of these moves are done to various tempos)
  2. Raise and lower hips while in side elbow plank
  3. Lay on back and bring one knee into chest and clasp knee with both hands, other foot is on floor near bottom, pulse/push up hips
  4. Repeat 1-3 on other side of body
  5. Ribcage pullovers w/ knees bent and feet on floor; add bringing knees up toward DB and lowering heels to floor when lowering DB toward floor (one 20# DB)
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