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Hello there.

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I'm Jessica.

Once upon a time, I wrote a lot on this blog.

Now, not so much. But I don't have the b*lls to totally delete it from the internet just yet. So, here it remains, collecting dust. 

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Friday
Jul092010

EXPERT SECRETS | Tracy Anderson workout

AT A loose end this weekend? Never fear. Tracy Anderson -- trainer to the stars -- has shared some brilliant get fit tips with beautywoome.com readers. If you don’t know anything about the Tracy Anderson Method, it’s tough as nails but gets results. Not in the market for individual sessions with a high-end personal trainer or don’t happen to live in LA or NYC ? No worries. She does a great DVD, plus Dailycandy.com has 4 brill workout videos thanks to Tracy (check them out here).

 

ARMS 

LYING V CROSS AND REACH
Lying down on box, holding 3lb weight in right hand. Arm is slightly bent out to right side in wide V. Reach right arm to left side (across the body) until straight, twisting the weight so that the right palm faces forward. Slightly twist the upper body during reach and keep left hand behind the head. Return the upper body to lie on the box as the right arm returns to the wide side V to start again. 20 reps right, 20 reps left
 
SEATED W TO HIGH V (WITH ARM ROTATION)
Sitting on box, both arms out to sides in wide W position (keeping back very straight!). Straighten both arms up to a  high V position, twisting the palms on the way up so that they end facing out to each side (ie, right palm faces right, left palm faces left). Then bring both arms back to wide W to start again. 30 reps
 
STANDING SINGLE ARM V WITH TRICEP TWIST
Stand facing front, 3lb weight in right hand, right arm in wide V out to right side.  Bring body over slightly to the front as you twist the arm (around the elbow) to a straight arm tricep reach. Return arm to wide V as you bring the body upright to start again. 20 reps right, 20 reps left

 

ABS

ALTERNATING CRUNCH AND REACH FORWARD
Lie on box, hands behind head, feet on floor. Crunch up, lie back down, and then crunch up while reaching both arms forward straight (palms up to ceiling), and return both arms behind head to begin again. 30 reps (1 rep = crunch + reaching crunch)
 
WIDE SIDE V TO CROSSING PUSH
Lie on box, left hand behind head, right arm out to side in wide V. Reach arm straight across body to left side, pushing with the palm, and bringing the body up to a slight twist to the left. Return to lying, right arm out to side wide V to begin again. 30 reps right, 30 reps left
 
WIDE SIDE V TO CROSSING PUSH WITH LEG LIFT
Lie on box, left hand behind head, right arm out to side in wide V. Reach arm straight across body to left side, pushing with the palm, and bringing the body up to a slight twist to the left, as the left leg lifts slightly bent toward right hand.  Return to lying, right arm out to side wide V, leg to floor to begin again. 30 reps right, 30 reps left

 

LEGS
 
THE FROG IN AND OUT
Lie on your left side, propped up on your left forearm, right hand on the floor in front of your stomach. Legs are extended straight out to the side, right ankle is crossed over the left ankle. Bend both legs in toward hips. As you do so, the right knee points up toward the ceiling and the left points toward the mirror, both legs are held off the ground. Return the legs straight out to the side, but keep them off the floor! 
 
SIDE LYING INVERTED KNEE TAP AND EXTEND
Lie on your left side, propped up on your left forearm, right hand on the floor in front of your stomach. Left leg is on the floor, extended straight out to the side.  The right knee comes down to tap the floor, in front of the left leg, as the right heel faces the ceiling (in an inverted position, like a checkmark). From there, extend the right leg up toward the ceiling at the same angle, until it is straight, pushing into the floor with the right hand to engage the abs, and the right glut. Start again by tapping the knee on the floor. 
 
FOLD AND EXTEND
Lie on your left side, propped up on your left forearm, right hand on the floor in front of your stomach. Legs bent in toward hips; left knee points to mirror and is resting on the floor, right knee points to the ceiling and the right foot is resting on the floor next to the left foot (legs in a diamond shape). Fold the right knee down to meet the left (so legs are stacked on top of each other), then extend both legs straight out to the side (keeping them off of the floor), bend them back in until they are stacked once again, and finally, unfold the right knee to return to the starting position. (ie fold, extend side, bend in, unfold). 

 

 

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Reader Comments (1)

She's sooooo tough. My abs hurt just reading her moves!
07.16.2010 | Unregistered CommenterOn the Glam

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