Series -- Cross-Trainers (1994)

Lead --- Tracie Long

Category --- Cardio + Sculpt / Hare

Breakdown -- warmup(7), cardio(17.5), 4-limb(4.5), triceps(1.5), leg press(3.5), abs(6.5), lower floorwork(15), stretch(3.5) = 62 min

Equipment -- ankle weights, dumbbells, short step (4"+), tall step, floormat

The Workout
~Warm-up & stretch

~SHORT BOX Waltz (3 min)

~4 limb aerobics w/ flex delt flyes & bicep curls

~SHORT BOX Tango (3 min)

~TALL BOX Leg press L&R

~SHORT BOX Paso doble (2 min)

~4 limb aerobics w/ upright rows & triceps kickbacks

~SHORT BOX Swing (2 min)

~TALL BOX Leg press L&R

~SHORT BOX Cha Cha (2 min)

~SHORT BOX aerobics

~Triceps kickbacks

~Tablework R
~Leg lifts R
~Inner thigh lifts L

~Abs

~Bridge

~Tablework L
~Leg lifts L
~Inner thigh lifts R

~Abs

~Stretch
I had thought about changint it to "Total Body Shaping mix".. but I can be a dork.. and I Misplaced the tape..
I found it AFTER the work out.. so this is a good thing as I plan it for my next rotation
ON the hare.. I use 4 pound, 5 pound, 12 pound and 15 pound dumbells as well as 5 pound ankle weights.

I am hoping to get all my plates and my other star lock dumbells from my ex.. that will help with my needing to up my weights on my exercises.
I also want to get 10 pound ankle weights with the bars you can take OUT of the weight set.. with velcro.. so I can move fast enough for these workouts.
I know that I am using
TT, TT2, Total Body shaping mix,
Standing legs and upper body.. and the new tape hopefully from Fitprime and the DVD from Cathe that is slow and heavy with divided upper and lower body..
And.. I will add a bit of leslie Sansone this time.
I am still working out the details.
Poofie!