FitPrime: G-Force Vol 1

Be still my heart! Tracie Long has a rebounder workout! I came across this by accident. A blog friend informed me about a sale going on at Total Fitness DVDs. That’s where I found G-Force Volumes 3 & 4, but (at that time at least) no Volumes 1 & 2. I found them used on Amazon and snatched them up. From what I am reading from the DVD covers, FitPrime was created by a woman named Anna Benson. Anna Benson was the original creator of The Firm. The Firm ushered in a new type of workout that IMHO is one of the best workout modalities out there.: circuit training that alternates cardio with strength training. Apparently Anna Benson separated from the Firm at some point and continued creating her brand of workouts under the FitPrime label. Well, the G-Force workouts are cardio + strength workouts using a rebounder! And this workout was created in 2003! Rebounder workouts have been around a long time!

The setting for this workout reminds me of the original Firm workouts. A sort of Victorian style of decor. It is just Tracie, no background exercisers. One thing I noticed right away is that the rebounder Tracie is using is very different from mine. First it is a spring bounce rebounder and mine is a bungee rebounder. Tracie’s rebounder is closer to the ground and the canvas also seemed much tighter. This translates into a completely different kind of jumping experience.  Every brand and type of rebounder will give you a different bounce so never expect to be able to keep the exact same time with a trainer when doing a rebounder workout. I was able to keep time with Tracie on some of the moves but on others I could not keep her pace. But that’s okay. I still got an excellent workout. And it was fun! It is more cardio and lower body focused but she still works every muscle group in the strength circuits, so it is a total body strength workout but with lots of cardio. According to my FitBit I burned 352 calories, I was in my cardio zone 26 minutes and my peak heart rate zone 9 minutes. Looking at the graph, I was in the high end of my cardio zone a lot of that 26 minutes. An excellent rebounder workout! I love Tracie Long so what a treat to get to work out with her on my rebounder. I have all 4 FitPrime G-Force workouts, so they will all be reviewed here eventually. I did preview Volume 3 led by Anna Benson and I will admit it did not look fun, so that will likely be the last to post. But I will try it eventually.

G-Force Volume 1 is 53 minutes; 5:30 minute warm up and 3 minute stretch. Equipment: rebounder, one pound weighted gloves, dumbbells. You will be wearing the weighted gloves from the very beginning–during the warm up. This entire workout is well chaptered.


  1. High knee run; add bicep curls; changes to bicep curl into overhead press
  2. Bounce while criss-crossing arms in front of you
  3. Repeat #1
  4. High knee runs with tricep kickbacks to the sides
  5. Repeat #2
  6. In split stance, do a forward and back hop (like a rocking horse move); add single arm punches
  7. Double jacks with bent arm side raises
  8. Repeat #6 & 7
  9. Twist hop hips side to side; add arms–arms are extended to shoulder level and alternate bringing hands to shoulders in time with hip twist hops
  10. Double scissor run; at raising arms to shoulder level then lowering
  11. Repeat #9 & 10

Strength Training:

  1. Single arm back row with one foot on rebounder frame (I used one 18# DB)
  2. Bicep curls (double arm and single arm) (I used 12# DBs)


  1. High knee run; add bicep curls
  2. Single-single-double high knee run with bicep curls
  3. Jack feet while punching arms overhead and pulling them back down
  4. Repeat #2 & 3
  5. Knee raise double hops; changes to knee raise into front kick (still doing the double hop and still alternating legs); front kicks change to side kicks; side kicks change to back kicks
  6. Knee raise into front kick (from #5) with alternating bicep curls
  7. Knee raise into side kick (from #5) with alternating tricep kickbacks to the side
  8. Knee raise with back kick (from #5) with tricep kickbacls
  9. Repeat #6-8
  10. High knee runs
  11. Fast feet run
  12. Repeat #10 & 11 several times, doing each to the count of 8
  13. Alternating knee raises while pushing opposite arm overhead (you are not jumping)
  14. Repeat #12 & 13

Strength Training:

  1. Place DBs on shoulders, place one foot on rebounder canvas and other foot on floor, push up and tap floor foot to edge of rebounder and come down into a narrow lunge (I used 12# DBs)
  2. Repeat #1 on other leg
  3. Repeat #1 & 2


  1. Start standing on the rebounder, step off with one foot into a squat 2x, march on rebounder 8x then repeat on other side/leg
  2. Repeat #1 but step off with one foot changes to hop off with one foot; squats change to jump squats (one foot is always on the rebounder) then hop on rebounder 4x before marching 8x
  3. High knee run
  4. Repeat 1 or 2 (whatever level works for you)
  5. Repeat #3
  6. Stand on ground beside rebounder, step on top of rebounder and hop 8x then step backward off it on the other side
  7. Repeat #3
  8. Repeat #6 & 3
  9. Hopscotch (hop on one leg 3x then jack out and when you bring feet in, do a knee raise with one leg (repeat the jacking 2x), high knee run to change to other side
  10. Tuck jump + 8 low jumps; changes to tuck jump + 4 low jumps
  11. High knee run
  12. Repeat #9-11 several more times; the final time you do #10, you go straight to one tuck jump + 4 low jumps then you change to one tuck jump + one low jump

Strength Training:

  1. Knee push ups with hands on rebounder frame and knees on floor; continue push ups but raise onto toes if able
  2. Tricep dips with hands on rebounder frame
  3. Still in tricep dip position (but arms are straight not bent), knees together, keeping knees bent, jump feet out wide then back in
  4. Repeat #2

Core Work (Tracie removes her shoes and the weighted gloves for this circuit):

  1. Lay on back on rebounder, hands behind head, raise legs straight to ceiling and, with head/shoulders raised, open and close straight legs (toes are turned out and heels are coming together when closing legs); keep legs open wide and pulse
  2. Sit on edge of rebounder in supported bent knee boat pose (hands holding backs of thighs), roll back onto rebounder and when you roll back up into supported boat, hold this position briefly; continue the roll back, but when you roll back up, still hold boat pose but now hop on rebounder using bottom 4x
  3. Lay back on rebounder, hands behind head, knees bent and feet raised, do full crunches and hold isometrically for a few seconds at top of crunch
  4. Still on back on rebounder, reach arms overhead to grip rebounder frame, knees are still bent and feet raised, alternate lowering one leg to tap foot to floor
  5. Still laying on back on rebounder, knees still bent and raised, arms are along sides, hands holding rebounder frame, rotate hips side to side in this position
  6. Still laying on back on rebounder, legs bent and feet on floor, arms are extended overhead (arms beside ears), do a full sit up then hinge forward, reaching arms in front of you to floor; changes to still hinging forward, but no longer touching floor–just reaching in front of you; add lifting one leg straight to ceiling when laying back on rebounder, alternate legs with each sit up

Lower Body:

  1. Lay on one hip on rebounder, bottom elbow is on the floor (this was not possible on my rebounder so I just lay on my side), bottom leg is bent, top leg is straight and angled slightly in front of you, raise straight leg and when you lower it, bringing down slightly behind you
  2. Hinge torso forward slightly, extend straight leg behind you and pulse leg up at this angle
  3. Repeat #1
  4. Repeat #1-3 on other leg

5 thoughts on “FitPrime: G-Force Vol 1

    1. I’ve seen her FitPrime and old Firm workouts. I am not a fan of the old Firms so I have avoided them. I might have to give them another look now because I loved her G-Force workout.


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