Full Backcover Description
Master Instructors Tracie Long & Susan Harris skillfully lead this tough workout. Equipment includes short & tall steps, heavy & light dumbbells & optional barbell. The warm-up is divided into four parts: fluid, compound moves, floor core, step aerobics & prep-stretch. Alternating intervals of heavy weights & cardio challenge even the most advanced exercisers for maximum results in minimal time. Aerobics include ballroom choreography. Final floor core & seated stretch assist recovery & relax the body. Beginners start with light weights & word up gradually.
Superior results with x-trainers: The Tortoise & The Hare. For fast, lean & shapely results, alternate The Tortoise with its companion workout, The Hare.
Classic Firm: The Tortoise 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: 61 min.
Street Date: 08/28/2012
Certified instructor description:
Intervals of ballroom-dance cardio alternated with intense weight-training. It's one of the most "choreographed" Firm programs ever. The aerobic sections are truly dance-based — you'll burn calories using steps like the waltz, cha cha and Charleston. The toning intervals are slow and controlled (like a tortoise...). They intermix crunches, squats and leg lifts with heavy-weight and high-step exercises. Orchestral ballroom dance music. 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). They use a short and tall step-box; a high-step and/or regular step will work. They also use barbells extensively, but a body bar could be substituted. ©1994 (re-released on DVD in 2012, FULLY CHAPTERED).