Vee
Cathlete
Gaijin,
So sorry that it took me time to get around to this. The last few days have been more than usually busy. Between the breakdown and Tracey's cues, you should manage fine with just the audio version.
The workout has 11 segments of approx 5 mins, including a warmup and cool down (not really a cool down, but a stretch). You should have light dumbbells handy in the crook of the treadmill console preferably, so you dont need to stop to pick them up in the segments that use them.
I will provide treadmill settings as follows:
Name ; speed ; incline, so to indicate Tracey is using speed of 4.0 and incline of 15% -
Tracey; 4.0 ; 15%
Tracey works out at a higher intensity and Bobbi works out at a lower intensity through the workout. You are supposed to use their settings as an indication and pick what works for you.
Segment 1: Warm Up
Tracey ; 2.5 ; 0%
Bobbi ; 2.0 ; 0%
After a few seconds, Tracey gives a verbal cue to start walking lunges. Slow down treadmill and do walking lunges
Tracey ; 1.2 ; 0%
Bobbi ; 1.0 ; 0%
Tracey cues you well to transition to walking. She says "I am going to take my speed a little bit faster" Stop walking lunges, turn up speed and walk. Tracey will start cueing stretches to be done with arms while walking.
Tracey ; 3.0 ; 0%
Bobbi ; 2.5 ; 0%
First stretch - upper back and shoulders - interlace fingers after raising and extending arms in front of the body at shoulder height and curve the spine like a cat while walking.
Second stretch - to open up the chest - take arms behind body, interlace fingers at hip level and then try to raise intelaced arms a bit.
Third stretch - conentional shoulder stretch with one arm held across the torso and then the second arm.
Fourth stretch - conventional way of stretching bicpes like Cathe does - extend one arm at shoulder level in front of body with palm facing up then use the other hand to stretch the palm downwards, then reverse to palm facing down and use the other hand to stretch palm back. Repeat on other side.
Fifth stretch - Shoulder shrugs - to the slower beat of the music
Sixth stretch - Shoulder shrugs to be extended into rotation move on each shrug.
The transitions are well cued, and you could substitute any upper body stretches that can be done while walking - so it should not matter if you dont understand this breakdown.
Tracey cues at the end of the stretches that "Speed comes up". Raise speed and keep walking.
Tracey ; 3.5 ; 0%
Bobbi ; 3.0 ; 0%
Segment 2: Upper Body
Tracey cues to raise speed and incline to about 20%
Tracey ; 3.7 ; 3%
Bobbi ; 3.3 ; 1%
After a few seconds, Tracey cues another increase in speed and incline to 30%
Tracey ; 3.9 ; 5%
Bobbi ; 3.5 ; 3%
After a few seconds, Tracey cues "A litle higher"
Tracey ; 4.0 ; 7%
Bobbi ; 3.7 ; 5%
After a few seconds Tracey cues to pick up weights after dropping incline.
Tracey ; 4.0 ; 5%
Bobbi ; 3.7 ; 3%
As you walk, perform side raises for the shoulders (Tracey says "lat raises").
After a minute, Tracey cues a change to front raises.
Segment 3: Lower Body (see the moves in this section on Tracey's home page clip)
Tracey ; 1.5 ; 15%
Bobbi ; 1.0 ; 10%
Walking lunges - 1 min
Walking lunges with kick backs - 1 min
Turn to the right and perform cross squats (walking wide squats) - 1 min
Turn to the lef and repeat - 1 min
Walking lunges with kickbacks to end of segment
Segment 4: Hill Climb
45 seconds of intense hill intervals followed by 30 seconds of active recovery will be cued by Tracey.
Hill setting:
Tracey ; 4.0 ; 15%
Bobbi ; 3.5 ; 10%
Recovery setting:
Tracey ; 3.5 ; 10%
Bobbi ; 3.2 ; 6%
Segment 5: Upper body
Alternate arm exercises while walking, with walking holding weights. Tracey cues all the changes well.
During the arm exercise settings to be used:
Tracey ; 3.5 ; 8%
Bobbi ; 3.1 ; 4%
During the walking with weights setting to be used:
Tracey ; 4.0 ; 10%
Bobbi ; 3.5 ; 7%
First move, bicep curls
Second move, hammer curls
Third move, tricep overhead extensions
Segment 6: Hill Climb
1 min of intense hill intervals followed by 30 seconds of active recovery will be cued by Tracey.
Hill setting:
Tracey ; 4.0 ; 15%
Bobbi; 3.5 ; 10%
Recovery setting:
Tracey ; 4.0 ; 8%
Bobbi ; 3.2 ; 6%
Segment 7: Lower Body (see the moves in this section on Tracey's home page clip)
Tracey ; 1.5 ; 15%
Bobbi ; 1.0 ; 10%
Same moves as last hill, Tracey cues the transitions
Segment 8: Hill Climb
1 min of intense hill intervals followed by 30 seconds of active recovery will be cued by Tracey.
Hill setting:
Tracey ; 4.0 ; 15%
Bobbi ; 3.5 ; 10%
Recovery setting:
Tracey ; 4.0 ; 10%
Bobbi ; 3.5 ; 7%
Segment 9: Upper body
Alternate arm exercises while walking, with walking holding weights. Tracey cues all the changes well.
During the arm exercise settings to be used:
Tracey ; 3.5 ; 8%
Bobbi ; 3.1 ; 4%
During the walking with weights setting to be used:
Tracey ; 4.0 ; 10%
Bobbi ; 3.5 ; 7%
First move, upright rows
Second move, to work the back (raise arms at shoulder height in front of body like for a front raise then draw arms back by bending at the elbows until arm is bent at 90 degrees. The end position looks like the bottom of a bumbbell chest press except whole standing)
Third move, pec dec like more while holding dumbbells to work the chest
Segment 10: Hill Climb
1 min of intense hill intervals (last hill is just 45 seconds) followed by 30 seconds of active recovery will be cued by Tracey.
Hill setting:
Tracey ; 4.0 ; 15%
Bobbi ; 3.5 ; 10%
Recovery setting:
Tracey ; 4.0 ; 10%
Bobbi ; 3.5 ; 7%
Segment 11: Stretches on the treadmill with treadmill switched off.
~* Vrinda *~
So sorry that it took me time to get around to this. The last few days have been more than usually busy. Between the breakdown and Tracey's cues, you should manage fine with just the audio version.
The workout has 11 segments of approx 5 mins, including a warmup and cool down (not really a cool down, but a stretch). You should have light dumbbells handy in the crook of the treadmill console preferably, so you dont need to stop to pick them up in the segments that use them.
I will provide treadmill settings as follows:
Name ; speed ; incline, so to indicate Tracey is using speed of 4.0 and incline of 15% -
Tracey; 4.0 ; 15%
Tracey works out at a higher intensity and Bobbi works out at a lower intensity through the workout. You are supposed to use their settings as an indication and pick what works for you.
Segment 1: Warm Up
Tracey ; 2.5 ; 0%
Bobbi ; 2.0 ; 0%
After a few seconds, Tracey gives a verbal cue to start walking lunges. Slow down treadmill and do walking lunges
Tracey ; 1.2 ; 0%
Bobbi ; 1.0 ; 0%
Tracey cues you well to transition to walking. She says "I am going to take my speed a little bit faster" Stop walking lunges, turn up speed and walk. Tracey will start cueing stretches to be done with arms while walking.
Tracey ; 3.0 ; 0%
Bobbi ; 2.5 ; 0%
First stretch - upper back and shoulders - interlace fingers after raising and extending arms in front of the body at shoulder height and curve the spine like a cat while walking.
Second stretch - to open up the chest - take arms behind body, interlace fingers at hip level and then try to raise intelaced arms a bit.
Third stretch - conentional shoulder stretch with one arm held across the torso and then the second arm.
Fourth stretch - conventional way of stretching bicpes like Cathe does - extend one arm at shoulder level in front of body with palm facing up then use the other hand to stretch the palm downwards, then reverse to palm facing down and use the other hand to stretch palm back. Repeat on other side.
Fifth stretch - Shoulder shrugs - to the slower beat of the music
Sixth stretch - Shoulder shrugs to be extended into rotation move on each shrug.
The transitions are well cued, and you could substitute any upper body stretches that can be done while walking - so it should not matter if you dont understand this breakdown.
Tracey cues at the end of the stretches that "Speed comes up". Raise speed and keep walking.
Tracey ; 3.5 ; 0%
Bobbi ; 3.0 ; 0%
Segment 2: Upper Body
Tracey cues to raise speed and incline to about 20%
Tracey ; 3.7 ; 3%
Bobbi ; 3.3 ; 1%
After a few seconds, Tracey cues another increase in speed and incline to 30%
Tracey ; 3.9 ; 5%
Bobbi ; 3.5 ; 3%
After a few seconds, Tracey cues "A litle higher"
Tracey ; 4.0 ; 7%
Bobbi ; 3.7 ; 5%
After a few seconds Tracey cues to pick up weights after dropping incline.
Tracey ; 4.0 ; 5%
Bobbi ; 3.7 ; 3%
As you walk, perform side raises for the shoulders (Tracey says "lat raises").
After a minute, Tracey cues a change to front raises.
Segment 3: Lower Body (see the moves in this section on Tracey's home page clip)
Tracey ; 1.5 ; 15%
Bobbi ; 1.0 ; 10%
Walking lunges - 1 min
Walking lunges with kick backs - 1 min
Turn to the right and perform cross squats (walking wide squats) - 1 min
Turn to the lef and repeat - 1 min
Walking lunges with kickbacks to end of segment
Segment 4: Hill Climb
45 seconds of intense hill intervals followed by 30 seconds of active recovery will be cued by Tracey.
Hill setting:
Tracey ; 4.0 ; 15%
Bobbi ; 3.5 ; 10%
Recovery setting:
Tracey ; 3.5 ; 10%
Bobbi ; 3.2 ; 6%
Segment 5: Upper body
Alternate arm exercises while walking, with walking holding weights. Tracey cues all the changes well.
During the arm exercise settings to be used:
Tracey ; 3.5 ; 8%
Bobbi ; 3.1 ; 4%
During the walking with weights setting to be used:
Tracey ; 4.0 ; 10%
Bobbi ; 3.5 ; 7%
First move, bicep curls
Second move, hammer curls
Third move, tricep overhead extensions
Segment 6: Hill Climb
1 min of intense hill intervals followed by 30 seconds of active recovery will be cued by Tracey.
Hill setting:
Tracey ; 4.0 ; 15%
Bobbi; 3.5 ; 10%
Recovery setting:
Tracey ; 4.0 ; 8%
Bobbi ; 3.2 ; 6%
Segment 7: Lower Body (see the moves in this section on Tracey's home page clip)
Tracey ; 1.5 ; 15%
Bobbi ; 1.0 ; 10%
Same moves as last hill, Tracey cues the transitions
Segment 8: Hill Climb
1 min of intense hill intervals followed by 30 seconds of active recovery will be cued by Tracey.
Hill setting:
Tracey ; 4.0 ; 15%
Bobbi ; 3.5 ; 10%
Recovery setting:
Tracey ; 4.0 ; 10%
Bobbi ; 3.5 ; 7%
Segment 9: Upper body
Alternate arm exercises while walking, with walking holding weights. Tracey cues all the changes well.
During the arm exercise settings to be used:
Tracey ; 3.5 ; 8%
Bobbi ; 3.1 ; 4%
During the walking with weights setting to be used:
Tracey ; 4.0 ; 10%
Bobbi ; 3.5 ; 7%
First move, upright rows
Second move, to work the back (raise arms at shoulder height in front of body like for a front raise then draw arms back by bending at the elbows until arm is bent at 90 degrees. The end position looks like the bottom of a bumbbell chest press except whole standing)
Third move, pec dec like more while holding dumbbells to work the chest
Segment 10: Hill Climb
1 min of intense hill intervals (last hill is just 45 seconds) followed by 30 seconds of active recovery will be cued by Tracey.
Hill setting:
Tracey ; 4.0 ; 15%
Bobbi ; 3.5 ; 10%
Recovery setting:
Tracey ; 4.0 ; 10%
Bobbi ; 3.5 ; 7%
Segment 11: Stretches on the treadmill with treadmill switched off.
~* Vrinda *~
