Grand Total: Vol 2 – Rarin’ To Go

Tracie Long‘s newest workouts are Grand Total Vol 2 & Vol 3. I enjoyed Vol 1: Going Strong, so when I saw these were available for pre-order, I ordered them. Vol 2 Rarin’ to Go is another excellent intermediate level workout. Just like Vol 1, it is cardio + strength and it is varied–you are alternating strength circuits with cardio circuits. The cardio is not super intense and is very functional. This is a total body strength workout but there is so much more going on. Even during the stretch you are still working with a very challenging mobility exercise she calls “90/90” and some excellent, deep stretching. Another great workout from Tracie.

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 2 is 50 minutes; 6:30 minute warm up and 3 minute stretch (mobility work is combined with the stretch). Equipment: dumbbells, a medicine ball, sliding device, resistance loop and a mat. You need the mat on the floor behind you when the warm up starts. Tracie revealed the weights she used on some of the exercises (not all) so when she did, I included it in the exercise description. Otherwise the weight listed is what I used.

Weighted Upper/Lower:

  1. Start with legs wide, holding one DB at shoulder, pivot into a lunge w/ back leg straight and do 3 single arm back rows then return to start w/ DB at shoulder; changes to single rows, still returning to front stance w/ DB at shoulder after each row (Tracie is using one 10# DB; I used one 15# DB)
  2. In split stance, holding one DB in both hands, lower into a lunge while rotating torso and DB to hip; changes to rotating DB from hip to overhead (Tracie is using one 12#; I used one 10# DB)
  3. Alternating stationary side lunges while holding one DB in both hands; add a forward DB press when lunging (Tracie is using one 10# DB)
  4. Place two DBs on floor between feet, squat down and hold wide squat, pick up DBs and do 2 bicep curls w/ triceps pressed against inner thighs, place DBs back on floor and jump feet back into plank, bring one foot up beside hand/DB and raise same side arm/DB overhead, return DB to floor and step foot back to plank, jump feet in and stand, leaving DBs on floor; alternate sides (10# DBs)
  5. On knees, do 4 alternating hammer curls w/ DBs starting at shoulders; changes to lowering bottom to heels and straight back up and doing alternating overhead presses (10# DBs)
  6. Repeat #1 & 2 on other side of body
  7. Repeat #3

Medicine Ball Cardio: (I used a 5# med ball)

  1. Shuffle 2 steps to side then cross one foot back behind the other; add circling ball when shuffling
  2. Lateral skaters bringing ball hip to hip
  3. Repeat 1 & 2
  4. Stand on one leg and place ball on floor in front of you then hop on one foot while raising other knee in front of you and when you land, push raised foot behind you (she calls it running man)
  5. Repeat 1-3
  6. Repeat #4 on other leg
  7. Repeat 3 & 4
  8. Repeat 3 & 6
  9. (set med ball aside) Do a partial burpee and when you are in plank, step one foot up to just outside of one hand then go directly into two side lunges
  10. In squat, alternate tapping feet out to sides; add a hop
  11. Repeat #9 on other side of body
  12. Repeat #10
  13. Do a partial burpee and when you are in plank, step one foot up to just outside of one hand then go directly into one lateral skater, alternate sides
  14. Repeat #10 & 13

Sliders & Upper Body Weights: (dumbbells, sliding device and resistance loop, I also used a mat for my forearms)

  1. Place resistance loop around ankles, place sliding device under one foot and hold one DB in both hands at chest level, slide foot out into squat and then back in; add a French press after each squat (one 18# DB)
  2. Resistance loop is still around ankles, sliding devices under each foot, lower into elbow plank, slide one foot out to side, slide other foot out to side then slide feet back slightly then up into dolphin pike
  3. Repeat #1 on other side of body
  4. Slider mountain climbers to quick, quick, slow tempo; changes to high plank to elbow plank
  5. Downward dog stretch

Cardio:

  1. Start in squat and do alternating knee raises; do the squat and knee raise on one side of body w/ a hop when raising knee
  2. Step forward and back with same foot (when stepping back you are doing a straight leg lunge)
  3. Alternating crescent kicks followed by alternating side leg lifts
  4. Alternating glute lifts (step forward and lift other leg straight behind you) 3x and hold the 3rd lift, balancing for a few seconds; the hold changes to 3 glute lifts
  5. Squats
  6. Repeat #1-5
  7. Quarter turn squat jumps

Heavy Lower Body & Push Ups: (heavy dumbbells)

  1. In split stance w/ back leg straight, do single leg deadlift (18# DBs)
  2. Stationary lunges (18# DBs)
  3. Alternate 1 & 2
  4. Push ups (lay on stomach on floor w/ hands in push up position, push up to single count and lower to 3 count)
  5. Repeat 1-3 on other side of body
  6. In straight arm plank, step hand out to side then do a push up, alternate sides
  7. Kneeling lunge (one knee on floor), hinge forward and do double arm tricep kickbacks to various tempos (8# DBs)

Table Work + Core: (fitness mat and dumbbell)

  1. On elbows and knees, place one DB behind one knee, raise and lower leg; changes to partial reps; changes to pulses (one 5# DB)
  2. Pigeon pose to stretch leg
  3. Kneel on both knees and, holding one DB in both hands, do halos (one 10# DB)
  4. Lay on back, legs straight, hold one DB in both hands above you, do a full sit up and rotate DB to side at top of sit up, alternate sides (one 10# DB)
  5. Repeat 1 & 2 on other side of body

Mobility / Stretch: (fitness mat and dumbbells)

  1. Lay on back and extend legs straight to ceiling, do one pull over then lower and raise one straight leg, alternate legs; changes to lowering and raising both legs (still alternating with pull over) (10# DBs)
  2. Still on back, knees bent and feet raised off floor, pull overs only (10# DBs)
  3. Repeat #1
  4. 90/90 (sit with one leg bent in front of you at a 90 degree angle and other leg bent out to the side of you at a 90 degree angle, press palms together in front of chest, rotate body and legs so both legs are still bent but they have swapped position, keep torso upright the entire time and hands pressed together)
  5. Stretch for 1 minute
  6. Repeat #4 on other side of body, but this time instead of pressing hands together, hold a single DB in both hands at chest
  7. Stretch 1 minute

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