Tracy anderson yoga dvd

8-Minute Workout | Tracy Anderson | Health

1
00:00:01,669 –> 00:00:05,370
hi I’m Tracy Anderson I’ve created this

2
00:00:05,370 –> 00:00:07,290
total body workout just for Health

3
00:00:07,290 –> 00:00:10,260
magazine to help you get in shape we’re

4
00:00:10,260 –> 00:00:12,330
going to be doing eight movements today

5
00:00:12,330 –> 00:00:14,070
I hope that you do these movements

6
00:00:14,070 –> 00:00:16,139
consistently because then you will see

7
00:00:16,139 –> 00:00:21,720
amazing results for the first move what

8
00:00:21,720 –> 00:00:23,760
I’d like for you to do is kneel onto

9
00:00:23,760 –> 00:00:26,279
your mat place your hands one on top of

10
00:00:26,279 –> 00:00:28,830
the other and come down to an all fours

11
00:00:28,830 –> 00:00:31,619
position I want you to take your knees

12
00:00:31,619 –> 00:00:33,809
and point them in towards each other and

13
00:00:33,809 –> 00:00:35,820
separate your feet as far as you

14
00:00:35,820 –> 00:00:38,010
possibly can we’re going to follow this

15
00:00:38,010 –> 00:00:40,680
inverted line with a leg lift you’re

16
00:00:40,680 –> 00:00:42,570
going to shift your weight slightly on

17
00:00:42,570 –> 00:00:45,480
to the left shoulder and then at the

18
00:00:45,480 –> 00:00:49,320
same time lift your leg when you lift

19
00:00:49,320 –> 00:00:51,570
your leg follow that inverted line that

20
00:00:51,570 –> 00:00:57,590
you created point your toe stay engaged

21
00:00:57,590 –> 00:01:00,449
because I’m having you place your hands

22
00:01:00,449 –> 00:01:02,550
on top of one another this is going to

23
00:01:02,550 –> 00:01:04,830
require a different set of muscles to

24
00:01:04,830 –> 00:01:09,330
help balance you start out with five

25
00:01:09,330 –> 00:01:11,640
repetitions and you can work yourself up

26
00:01:11,640 –> 00:01:19,259
to semi we’re going to get our entire

27
00:01:19,259 –> 00:01:22,200
body working into this so now what I

28
00:01:22,200 –> 00:01:23,759
want you to do is come down to a push-up

29
00:01:23,759 –> 00:01:25,860
position you’re going to place the ball

30
00:01:25,860 –> 00:01:28,080
of your left foot down on the mat you’re

31
00:01:28,080 –> 00:01:30,119
going to tuck your knee into your chest

32
00:01:30,119 –> 00:01:32,880
let both knees Bend naturally to the

33
00:01:32,880 –> 00:01:35,340
ground and then extend the left leg

34
00:01:35,340 –> 00:01:38,189
straight and stretch your right leg up

35
00:01:38,189 –> 00:01:40,170
into the air now do you see how my hip

36
00:01:40,170 –> 00:01:41,880
is opening I want you to try and keep

37
00:01:41,880 –> 00:01:45,000
the hip down so it’s a real butt lift at

38
00:01:45,000 –> 00:01:49,590
the top not so much a stretch Bend and

39
00:01:49,590 –> 00:01:53,640
lift great job you can do up to 30 of

40
00:01:53,640 –> 00:01:55,970
these

41
00:02:02,830 –> 00:02:05,590
start on all fours you’re going to place

42
00:02:05,590 –> 00:02:08,080
here yourself into this plank position

43
00:02:08,080 –> 00:02:10,030
again but I want your feet to be

44
00:02:10,030 –> 00:02:12,040
slightly separated what you’re going to

45
00:02:12,040 –> 00:02:15,250
do is follow that same diagonal movement

46
00:02:15,250 –> 00:02:17,020
that you did from the beginning with

47
00:02:17,020 –> 00:02:19,330
your left leg so we hit the same spot in

48
00:02:19,330 –> 00:02:21,310
your glute but you’re going to lift the

49
00:02:21,310 –> 00:02:24,100
opposite arm to the side so lift and

50
00:02:24,100 –> 00:02:27,070
place try not to let everything fall

51
00:02:27,070 –> 00:02:29,050
down to the ground okay I want you to

52
00:02:29,050 –> 00:02:29,980
control it up

53
00:02:29,980 –> 00:02:32,610
pause control it back down here we go

54
00:02:32,610 –> 00:02:37,990
one two shift your weight slightly over

55
00:02:37,990 –> 00:02:39,370
the right shoulder as you tighten

56
00:02:39,370 –> 00:02:48,040
everything in lift four five you’re

57
00:02:48,040 –> 00:02:49,450
going to come back to this kneeling

58
00:02:49,450 –> 00:02:52,270
position cross your right foot slightly

59
00:02:52,270 –> 00:02:55,570
over your left you’re going to bring the

60
00:02:55,570 –> 00:02:58,360
knee in to the other near calf really

61
00:02:58,360 –> 00:02:59,770
into the back of the other knee and

62
00:02:59,770 –> 00:03:01,990
you’re gonna then extend the leg up to

63
00:03:01,990 –> 00:03:04,360
the ceiling as you lower your body down

64
00:03:04,360 –> 00:03:10,360
to the ground so touch pull extend and

65
00:03:10,360 –> 00:03:12,640
when you extend the reason why you’re

66
00:03:12,640 –> 00:03:14,410
taking your nose down to the ground is

67
00:03:14,410 –> 00:03:16,540
so that you can really take advantage of

68
00:03:16,540 –> 00:03:19,030
the angle at the top with your legs so I

69
00:03:19,030 –> 00:03:21,010
don’t want your leg down here I wind up

70
00:03:21,010 –> 00:03:26,290
really really high touch pull lift touch

71
00:03:26,290 –> 00:03:31,209
pull lift take this pause here to prep

72
00:03:31,209 –> 00:03:36,570
yourself to hit that angle at the top

73
00:03:36,660 –> 00:03:41,170
again we’re working our entire body and

74
00:03:41,170 –> 00:03:46,739
you can do 30 repetitions of these

75
00:03:50,599 –> 00:03:53,090
for the next movement you’re going to

76
00:03:53,090 –> 00:03:55,909
keep your knees together bent on to the

77
00:03:55,909 –> 00:03:57,650
mat and you’re going to come down and

78
00:03:57,650 –> 00:04:00,260
put your weight over your left shoulder

79
00:04:00,260 –> 00:04:02,719
and hand keeping it aligned you’re going

80
00:04:02,719 –> 00:04:05,359
to dip your hips down to the ground come

81
00:04:05,359 –> 00:04:08,030
up and extend the leg out to the side I

82
00:04:08,030 –> 00:04:10,099
want you to pay attention to the fact

83
00:04:10,099 –> 00:04:12,920
that I’m waiting until I get my hips

84
00:04:12,920 –> 00:04:15,469
pulled up as high as I can before I

85
00:04:15,469 –> 00:04:19,728
completely extend the leg and push so I

86
00:04:19,728 –> 00:04:24,349
want some momentum there push good keep

87
00:04:24,349 –> 00:04:27,410
the knee facing forward I want you to

88
00:04:27,410 –> 00:04:30,889
rock naturally and you can do up to 30

89
00:04:30,889 –> 00:04:40,539
reps of this move dip and lift good job

90
00:04:41,020 –> 00:04:44,000
we’re going to face the side again and I

91
00:04:44,000 –> 00:04:46,370
want you to lay down on the mat you’re

92
00:04:46,370 –> 00:04:49,160
going to pull your right knee up as high

93
00:04:49,160 –> 00:04:52,509
as you can towards your right shoulder

94
00:04:52,509 –> 00:04:54,860
when you’re ready you’re going to push

95
00:04:54,860 –> 00:04:57,199
up and when you push up you’re going to

96
00:04:57,199 –> 00:04:59,090
lift your knee off of the ground and

97
00:04:59,090 –> 00:05:01,520
extend it up behind you as you position

98
00:05:01,520 –> 00:05:03,220
yourself over your left knee

99
00:05:03,220 –> 00:05:10,520
so drop down push and lift notice that

100
00:05:10,520 –> 00:05:14,300
my hands are under my armpits as I lower

101
00:05:14,300 –> 00:05:18,050
myself down you want to make sure that

102
00:05:18,050 –> 00:05:20,000
as soon as you start to push yourself up

103
00:05:20,000 –> 00:05:26,599
the ABS come in and drop lift point the

104
00:05:26,599 –> 00:05:31,220
toe and you can do up to 30 repetitions

105
00:05:31,220 –> 00:05:35,469
of this move as well

106
00:05:36,300 –> 00:05:38,400
you’re going to start lower down on your

107
00:05:38,400 –> 00:05:41,550
left elbow your leg is going to be

108
00:05:41,550 –> 00:05:44,580
extended directly out to the side of

109
00:05:44,580 –> 00:05:47,040
your right hip you’re going to be down

110
00:05:47,040 –> 00:05:48,930
on your elbow and as you swing that

111
00:05:48,930 –> 00:05:52,140
straight leg to the back and then up

112
00:05:52,140 –> 00:05:54,810
you’re going to press yourself up onto

113
00:05:54,810 –> 00:06:00,630
both hands lower swing lift there is a

114
00:06:00,630 –> 00:06:04,410
little pulse in your glute at the very

115
00:06:04,410 –> 00:06:10,560
top of the move drop and lift again

116
00:06:10,560 –> 00:06:14,040
you’re working everything this move has

117
00:06:14,040 –> 00:06:18,750
some tempo to it please don’t forget the

118
00:06:18,750 –> 00:06:23,820
pulse at the end and you can do up to 30

119
00:06:23,820 –> 00:06:31,980
repetitions of this move – we are going

120
00:06:31,980 –> 00:06:37,470
to start in a grande plie position for

121
00:06:37,470 –> 00:06:38,850
those of you that don’t know that your

122
00:06:38,850 –> 00:06:40,980
heels are going to be together your toes

123
00:06:40,980 –> 00:06:43,470
apart knees pulling away from one

124
00:06:43,470 –> 00:06:43,980
another

125
00:06:43,980 –> 00:06:48,120
you start here with your chest up nice

126
00:06:48,120 –> 00:06:50,820
and tall shoulders down bring the knees

127
00:06:50,820 –> 00:06:53,430
together drop down to a push-up position

128
00:06:53,430 –> 00:06:56,040
and extend the leg to the ceiling now

129
00:06:56,040 –> 00:06:59,670
right there is key because I need you to

130
00:06:59,670 –> 00:07:03,540
use your abs pull your upper body up

131
00:07:03,540 –> 00:07:06,450
every single time you do a rep ok so

132
00:07:06,450 –> 00:07:13,290
you’re up drop lift push up drop lift

133
00:07:13,290 –> 00:07:15,000
you’re going to have to use some balance

134
00:07:15,000 –> 00:07:17,990
and control here

135
00:07:21,010 –> 00:07:30,290
and up with this move if you need to you

136
00:07:30,290 –> 00:07:32,419
can lean back for the first few times

137
00:07:32,419 –> 00:07:34,639
until you really find your center here

138
00:07:34,639 –> 00:07:38,570
and the momentum with the move I prefer

139
00:07:38,570 –> 00:07:40,130
that you do all of the moves on the

140
00:07:40,130 –> 00:07:41,960
right and then all of the moves on the

141
00:07:41,960 –> 00:07:43,760
left so that the design of the sequence

142
00:07:43,760 –> 00:07:45,500
can actually really penetrate and give

143
00:07:45,500 –> 00:07:47,810
you amazing results feel free to do this

144
00:07:47,810 –> 00:07:50,000
workout every single day and work

145
00:07:50,000 –> 00:07:52,400
yourself up to 30 repetitions and you

146
00:07:52,400 –> 00:00:00,000
will see amazing results

Leave a Reply

Your email address will not be published. Required fields are marked *