The FIRM Sculpted Bun, Hips & Thighs

[Guest guest]

This is a Tracie Long workout that is also a Parts compilation workout but only takes parts that Tracie leads. I know I've done it at least once before but had no memories of it and no notes to tell me anything about it so it was like doing it fresh! It is a 35 minute workout done completely on the floor so perfect for my foot (which is finally not bothering me and didn't last night so we'll see...). No real warm-up, though she calls it one and the stretch was not so great but otherwise it was a good workout. It alternates between abs and lower body work (a little abs, a little lower body one one side, more abs and then lower body on the other side and finish up with more abs) and uses dumbbells and ankle weights. I tried my 2 lb. ankle weights and will go heavier next time. It only does one leg at a time, so the one adjustable ankle weight I have (from 1/2 lb with no weights to 9 1/2 lbs fully loaded) would be great to use. I also used a variety of dumbbells finally settling on 15 lbs. for the bridge and thigh work. That was good but if I'd had heavier weights I would have tried them. I'm feeling it in my glutes right now, not sure how the rest will feel later. It wasn't super challenging but with better weights I know it will be (and I might be singing a different song tomorrow). The abs work is a LOT of lower abs crunches but also regular crunches and oblique crunches but it is all crunches. All the exercises were traditional but it felt really good, had a nice pace with time to change equipment and was very enjoyable! (Plus, I'm a huge Tracie fan, so that helps too!)

After that I did 15 reps with the ab wheel! I started out going very shallow and then worked my way out farther, testing to see how low I could go (on my knees of course). As I got below about 35 or 40 degrees I felt too much in my lower back so I knew my core wasn't holding me well enough and pulled back. I'm still sore in the pecs especially from Upper Body on Monday but this was okay to do. I'm going to try and do more each day that I can. I like it, very simple and quick but definitely will be effective! Tomorrow is cardio and I'm thinking about doing Fat Blaster because it is lower intensity but very enjoyable, just have to see how the foot is before I do one that long (45 minutes). We'll see then.