Track 1 Warmup-
Get loose and warm the body up. The technique is basic and easy to follow.
Track 2 Low Impact Cardio-
The tempo starts to pick up a little. The key move in this track is a grapevine squat jump. When you hit the squat be sure to keep your weight in your heels, hips back and down, chest lifted and draw the stomach in.
Track 3 High Intensity Cardio-
Now you should be sweating. At this point maintain good technique and be sure to get those knees up during high knees.
Track 4 Mixed Interval-
The heart rate will hit its peak in the previous track, and will begin to level off in this track but remain elevated. Your foot should not go above your waist during the leg kicks.
Track 5 Upper Body-
Now we get into some strength training with a pushup routine that is a challenge to get through (without cheating). When in the plank or pushup position keep your body straight, shoulders and hips in line, neck is neutral and abs in tight.
Track 6 Extreme Cardio-
Shake things out after you get up from the pushup track. Take a deep breath and keep up with this high energy track. This is Stacey’s favorite track. Focus on strong motions and motion placement.
Track 7 Explosive Reflex-
Keep the knees soft during the plyometric jumps. During the plyometric lunges keep the front knee in line with the toe and make sure the back heel is lifted.
Track 8 Jump Cardio-
This is a great track to improve your jumps. Push through your fatigue and explode through those jumps with good technique.
Track 9 Core-
Back down to the floor for abdominal training. Always keep your lower back pressed against the floor in order to isolate the abdominal muscles.
Track 10 Stretch & Flexibility-
Congratulations, you just got through the workout. Your body is now extremely warm and it is time to stretch. Concentrate on the muscles being stretched for full range of motion.
Bonus Track Lower Body-
For those of you that want to continue with a lower body workout, this track will make your legs burn. In the lunge, be sure to have a long stride, your back heel is lifted and your front knee stays behind your big toe. In the squats, sit back and down like your sitting into a chair with your weight in your heels, chest lifted and abs in tight.