Instructor's name: Tracie Long
Type of Workout: Aerobics & Toning (Mixed Impact, Total Body Toning)

Fitness Level: Intermediate-Advanced

Equipment Needed: Weights, Stool or High Step, Stick, Ankle Weights

Total Running Time: 53 Minutes
Warm-up: 7 minutes
Workout: 47 minutes (cardio-toning intervals)
Cool-down: 2.5 minutes (stretch)
Total Workout Time: 56.5 minutes
Release Date: 2004

Chapters:
Credits
Introduction
Step Warm UP
Step Stretch
Step Dig
Plie Squats
Step Plie
Plank Jumps
ND Press + Lats
ND Dip + Pecs
1 Leg Arms
D Step Dip+Pecs
D Leg Press+Lats
Add+Soup Bowl
ND Leg ABD
Chest Tri
D Leg ABD
Butt Pops
Core+ND Leg ADD
Core+D Leg ADD
Core V Straddle
Flex Yoga

This 53 minute slow & heavy workout uses heavy weights to boost metabolism & shape muscles. This Non-Dominant Trainer opens with tall box warm-up. Heavy resistant sets alternate the upper & lower body. Tall box "negative training" eliminates the "hole" in the downward phase. When possible, standing upper body sets are performed while standing on one leg to improve balance. Giants sets use pre-exhaust techniques to spark new results. Leg training emphasizes super sets for abductors & adductors in both standing & floor work. Yoga & posture training are integrated throughout. Comprehensive core sets & supine stretch conclude the workout.