Focus: Reach Further

This workout is part of Tracie Long‘s Focus Series. She says it is the 4th in the series and there is a total of 6 workouts in this series (I think). With this workout, I’ve now done all of Tracie’s Focus workouts. This is an excellent workout. In 30 minutes you will get yoga, flexibility, mobility, core work and balance work. There is some deep stretching and some body weight strength. It is not an easy workout but if I can do it then I think most people can also do it. I had to make a few modifications. For instance, I am balance challenged due to plates and screws in my heels so I had a chair nearby that I used for some of the balance moves (not all–there are some balance moves where you raise onto your toes and I was able to do those w/out the chair) and some tricep push ups which I did on my knees. Otherwise, I was able to do everything as presented. At parts of this workout I actually began to perspire a little. This morning everything in my body felt tight and some joints (both shoulders) were even a little achy so I really felt this workout throughout my entire body.

The workout is broken down into 3 chapters. You can choose to play the entire workout or choose a chapter. The only equipment needed for this workout is a mat and, if you’re balance challenged like me, something to hold onto for the balance work.

Reach Further is 31:30 minutes.

Chapter 1 (10:30 minutes):

  1. Stand with legs wide and toes turned out, one wide plie squat + one side bend, repeat both moves then do a side lunge while reaching across body
  2. Warrior 1
  3. Warrior 2
  4. Reverse warrior
  5. Side angle pose
  6. Wide leg forward fold with arms extended straight to sides, at the bottom bend knees, arch back and straighten; the final time you do this move, round your back on the way up
  7. Repeat #2-5
  8. Wide plie pulse with arms extended out straight to sides in a T with palms flexed
  9. Repeat 1-7 on other side of  body
  10. Legs still wide, sway/flow arms side to side while doing alternating side lunges
  11. Wide deep plie squats with large arm circles
  12. Repeat #10 faster
  13. Repeat #11
  14. Repeat #10-13
  15. Balancing quad stretch with other arm raised to ceiling; transition into dancers pose
  16. With legs close together, forward fold then step one foot back into pyramid pose
  17. Warrior 1 into Warrior 2
  18. Chair pose
  19. Repeat #16-18 stepping other leg back
  20. Close leg forward fold into down dog into plank, slowly lower torso and before chest hits floor, up dog, return to down dog and repeat this sequence from down dog
  21. Straight arm plank into straight arm side plank
  22. Down dog into child’s pose with legs close together and arms along sides reaching toward feet, from this position, roll torso up then roll back down into child’s pose
  23. Raise into high kneeling with knees about shoulder width apart, arch back placing one hand on small of back while other arm extends overhead
  24. Still in high kneeling, raise both arms straight overhead with palms together, do a side bend

Chapter 2 (10 minutes):

  1. In straight arm plank, alternate bringing knees in under body
  2. Still in plank, step feet out wide then back in then lower knees to floor 2x
  3. Still in plank, step hands out wider then back in + 2 tricep push ups
  4. Repeat #1
  5. Lay on stomach with arms extended out straight to sides in a T, raise arms, chest and legs and hold
  6. Still laying on stomach, hold tops of feet with hands, raise chest and legs
  7. Still laying on belly, both legs extended straight, raise one leg and extend it away from you and hold
  8. Repeat #1
  9. High kneeling pose, knees shoulder width apart, keep body straight from knees to shoulders, extend arms in front of you and lean body back and up
  10. Cat/cow
  11. Kneeling triangle pose with a side bend (one knee bent and other extended straight to side); place hands on floor in front of you to stretch deeper
  12. Lay on back, knees pulled into chest with hands on backs of thighs
  13. Lay on back, knees bent and toes on floor, hands behind head and shoulders raised, raise toes off ground then extend legs straight, toes to ceiling, bend knees again then return toes to floor; add reaching fingers to toes when legs are straight
  14. Still on back, hands still behind head, shoulders still raised, bicycle legs
  15. Full crunches
  16. Still on back, hands still behind head, shoulders still raised, knees bent and feet raised off floor, extend legs straight a few inches off the ground, open legs wide, close legs and bend knees again; add sweeping hands to heels when bringing knees in
  17. Repeat full version of #13
  18. Repeat #14
  19. Bridge pose to stretch
  20. Lay on back, legs raised and ankles crossed, hands behind head, crunch up and touch elbow to opposite knee, repeat on other side; changes to crunching up and alternating tapping elbow to opposite knee
  21. Stilling laying on back, knees pulling to chest, calves crossed, hold ankles with hands and pull feet down to stretch
  22. Still on back, extend legs straight on floor and arms straight overhead (also on floor), stretching body out long

Chapter 3 (10:30 minutes)

  1. Stand with legs shoulder width apart, arms extended straight in front of you, raise heels and hold; while remaining on toes, lower into a squat and hold
  2. Arms are raised straight overhead, hands clasped, keeping body straight, hinge forward and raise one leg straight behind you and hold
  3. Repeat #1
  4. Repeat #2 raising other leg behind you
  5. Stand straight, arms extended straight overhead, hands clasped, side bend and hold
  6. Balance on one leg, clasp hands under other foot and straighten leg in front of you, hold this position
  7. Still balancing on one leg, hold top of foot with opposite hand, knees is bent and facing the ground while holding foot in front of other thigh, hold this position; forward fold and place both hands on floor while keeping foot in place against upper thigh (Tracie compares this to a “foot sandwich” with foot between thigh and torso)
  8. Standing on both feet, place hands on small of back and arch back, looking up at ceiling to stretch spine
  9. Repeat #5-7 on other side of body
  10. Stand straight, arms extended straight overhead, hands clasped, reaching for the ceiling while arching back and looking toward the ceiling
  11. Stand with legs together and arms extended out to sides in a T, step one foot out to side, put all of your weight on that foot, lift other leg and rotate torso to the side so that raised heel is now facing the ceiling, rotate back, place foot back on the ground and return to starting position, repeat on other side of body
  12. Stand with legs together, swing one leg straight in front of you and hold then swing straight leg behind you and hold
  13. Stand with legs shoulder width apart, arms are extended overhead, raise onto toes and hold while twisting torso to the side
  14. Pyramid stretch
  15. Forward fold with knees bent, chest on top of thighs and hands holding heels (the object I guess is to eventually straighten legs in this position)
  16. Repeat #14 on other leg
  17. Wide straddle stretch on floor, hinge torso forward with hands on floor in front of you and hold stretch; hinge to the side over one thigh, hands on floor on either side of thigh; place both hands on floor behind hips, raise glutes, pushing hips upward, hold stretch
  18. Sit cross-leg with hands clasped behind you, hinge forward lifting arms behind you
  19. Still sitting cross-leg, do a spinal twist
  20. Repeat #18

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