Full Backcover Description
Master instructor Tracie Long leads this tough workout. Equipment includes a short & tall step, heavy & light dumbbells, plus optional ankle weights.
The 2-part warm-up starts with large compound moves, followed by standing stretches.
Alternating intervals of light dumbbells & cardio burn fat & tone muscles. Bonus “Fanny Lifter” tall step tones the glutes & hamstrings. Aerobics include ballroom choreography.
An extensive floor-thigh & core sequence refines results. Supine & seated stretches increase flexibility & reduce stress.
Superior results with x-trainers: The Tortoise & The Hare. For fast, lean & shapely results, alternate The Tortoise with its companion workout, The Hare. Beginners start with light weights & work up gradually.
Classic Firm: The Hare with Tracie Long
Beginner: Just starting out, very overweight or haven't exercised in over six months.
Intermediate: Active in sports, dance or any regular exercise (2 to 3 times per week).
Advanced: Very active in sports or consistently work out four or more times per week.
Aerobics Impact: Mixed
Lower Impact: Both feet never leave the ground at the same time. This minimizes stress on your knees.
Higher Impact: Includes movements like jumps, hops and skips. Very high-impact is called plyometrics.
Mixed Impact: This alternates or combines the above styles.
Aerobics Choreography: Moderate
Basic: The easiest to follow. It ranges from simple walking-style marches to sports and athletic movements.
Complex: More intricate combinations and patterns. They're ideal for people who like to dance.
Moderate: More interesting than Basic, less dancy than Complex.
Toning Emphasis: Total Body
Upper body: Arms, chest and back.
Lower Body: Legs, thighs, hips and buttocks.
Abs: Abdominals (stomach), core and sometimes lower back.
Total body: Tones all three of the above muscle groups.
Instructor: Tracie Long (Instructor Profile)
Runtime: 62 min.
Street Date: 08/28/2012
Certified instructor description:
The workout starts with ballroom dance moves mixed with weight training. That section is followed by classic floorwork. The aero/tone cardio features true ballroom orchestral music and true ballroom dance patterns (the steps range from slower waltz routines to faster cha chas and swing moves). The toning intervals are all standing; they use dumbbells and a high-step. The floorwork section is straight-forward and effective — classics like crunches, hydrants and leg lifts. As in all the original Firms, you get an elegant studio and excellent production quality. Requires two sets of dumbbells (e.g. 3 & 10 lb); ankle weights are optional. They use a short and tall step-box; a high-step and/or regular step will work. ©1994 (re-released on DVD in 2012, FULLY CHAPTERED).