The name Tracy Anderson is familiar to all Hollywood stars and not only. This fragile woman gives celebrities' bodies chiseled shapes and amazing relief. Examples of her “works” are Madonna, Gwyneth Paltrow, Kate Hudson, Nicole Richie...
One of the indisputable advantages of the trainer is that she does not keep her effective methods a secret. These exercises from Tracy will allow you to lose weight in your legs quickly. Each of them takes no more than 4–5 minutes. This means you can create the legs of your dreams in just 20-25 minutes a day. Try it!
Tracy Anderson
These exercises will not only make your legs look slimmer, but will also help you lose weight faster overall. Reason: The legs contain the largest muscles in the body. By loading them, you can burn many more calories than with any other workout.
Pros and cons of Method-Mat Workout
Pros:
1. The Tracy Anderson method program is perfect for those who are trying to avoid the usual strength exercises in order to maintain graceful feminine forms. There are practically no standard exercises for arms and legs that help create noticeable relief on your body.
2. Without exhausting shock training, you will consistently work out all problem areas: legs, arms, stomach. Despite the apparent ease of the activity, your muscles will be tense throughout the entire activity.
3. The training takes place in the fat-burning zone, which means you will lose weight and reduce volume due to fat deposits.
4. The trainer uses original movements that you probably won't see in any other video programs. The exercises, which are a mixture of Pilates and dance moves, were developed by Tracy herself.
5. You need minimal equipment for training: one pair of light dumbbells (0.5-1.5 kg), a chair and a mat.
6. Pleasant music, high-quality video, motivating appearance of the trainer - all this contributes to effective training.
Minuses:
1. Tracy takes an unconventional approach to training that may not be for everyone.
2. If you want to lose weight as quickly as possible, then perhaps you should choose more classic fitness programs. For example, Janet Jenkins or Jillian Michaels.
httpv://www.youtube.com/watch?v=embed/Hev_bTU1oAQ
From failed ballerina to millionaire
At age 18, Tracy came to New York to pursue her dream of a career in ballet. However, despite hard training, the girl gained weight, and eventually gained about 20 extra pounds. She had to forget about ballet, but she became interested in experiments in the field of weight loss.
Let's continue...
The birth of a weight loss method
The impetus was an acquaintance with the doctor of her then husband, a professional basketball player, who was treating her husband’s bad back. The doctor tried to ease the load on the main muscles by strengthening the small auxiliary muscles.
This gave the former ballerina the idea to develop her own method. It took years to develop - constant testing on herself, consultations with specialists, and then trial sessions with groups of women, ultimately leading to the birth of the Tracy Anderson method, which was based on exercise and proper nutrition.
Career growth began with meeting actress Gwyneth Paltrow. After her second pregnancy, she gained excess weight and urgently wanted to lose it.
They began working together during the filming of Iron Man in 2006, and Gwyneth was so overwhelmed by the quick results that she decided everyone should have access to this method.
They became business partners, and in 2008, Gwyneth introduced the girl to Madonna, for whom Anderson worked as a personal trainer for the next 3 years.
A beautiful figure is for everyone
Today, the turnover of the fitness guru's financial empire is about $35 million a year, she now owns a chain of gyms, has developed a training system, nutrition programs and has prepared a super successful fitness program, The Tracy Anderson Method, which has brought her millions.
She has helped countless celebrities reshape their bodies, with clients including Jennifer Lopez, Kim Kardashian, Nicole Richie, Victoria Beckham, Robert Downey Jr., Sienna Miller, Michelle Rodriguez, and Abigail Breslin.
But the value of the Tracy method lies in the fact that everyone can use it (By the way, there is sometimes confusion here with the diet of Brian Tracy, the author of books on self-development). People all over the world can access the same slimming and beautiful body system as red carpet stars.
She has trained for both women, including pregnant women, as well as for men and teenagers. She invented her own exercise machine, produces a line of juice, sportswear, health cocktails, regularly publishes educational DVDs and produces webinars in which she shares her unique developments.
Sample lesson plan with Tracy Anderson for beginners
You can combine different workouts at your discretion to quickly get your body into perfect shape. We offer you several options for fitness plans
with Tracy Anderson for Beginners.
1. If you are ready to exercise 15-25 minutes a day
, then try the following combination: 3 times a week do Cardio Dance For Beginners, and 3 times a week do Mat Workout For Beginners. By alternating aerobic and strength training, you can burn fat and make your shape beautiful and chiseled.
2. If you plan to exercise 30-40 minutes a day
, then you can try this option:
3. If you are ready to exercise 45-60 minutes a day
, then try this combination:
If the programs are divided into levels, then study each level for about 2 weeks.
Swing your legs
health.com
Starting position: on all fours, back straight, stomach tucked in.
Pull your left knee toward your chest (A). As you bring your leg back, lift your left hand off the floor and turn your body - you should rely only on your right knee and right hand. Point your left knee straight up and sharply straighten your leg (B). Return to the starting position.
When turning, do not let your hips touch the floor!
Tracy Anderson
Repeat 10 times for each leg.
What is the secret of the 90 Day Metamorphosis program?
A distinctive feature of the “90-day metamorphosis” program is that it allows you to lose weight, make your body miniature, avoiding excessive gain of muscle mass and the effect of pumped-up muscles, the emphasis in development is on small muscles, which play an important role as a muscle corset, this allows you to avoid excessive athleticism. An obvious advantage is also that the training takes into account the characteristics of different body types. Tracy Anderson identifies four genetic types of female figures and each of them has its own version of exercise.
- Omnicentric - this type is characterized by an even distribution of weight throughout the figure
- Hipcentric - wide hips and full legs
- Abcentric - predominant accumulation of fat in the abdominal area
- Glutecentric - large shapeless buttocks
How to properly follow the program?
You need to train in the following mode, the training consists of two parts: cardio and strength. Cardio training is performed the same throughout the entire course; it is acceptable to do it both after strength training if your goal is to lose weight, and before if you just want to stay in shape.
Metamorphoses 90 days - the most effective workouts
Having achieved tremendous success working with celebrities such as Gwyneth Paltrow, Jennifer Lopez, Nicole Richie and many others, Tracy also produces video lessons with the most effective exercises that involve and work various muscle groups.
Strength training is performed according to the six-day training scheme, after every six days we take one day off, and so on throughout the entire course. After every ten training days (don’t forget to take days off every six days), we change the video to a new one. In total, the program is designed for 105 days, of which 90 days of training plus 15 days off.
The videos below focus on the Omnicentric type
The complex proposed by Tracy is a classic strength load, which is based on body movements rather than working with weights. Although small dumbbells and even heavier weights can be used here, the main load is created by the weight of your own body and the resistance of the muscles. Many exercises are performed on a gymnastics or yoga mat, so it will not be unnecessary.
Unfortunately, the video exercises developed by Tracy Anderson have not been released in Russian translation. But by repeating after the trainer and following the rhythm given to her, you can train without even knowing English. The language of sports is universal, the main thing is to show the desire to understand it! The main condition is not to miss a single day of exercise in order to constantly maintain the muscles at the peak of functional activity.
The main condition is not to miss a single day of exercise in order to constantly maintain the muscles at the peak of functional activity.
Workouts with Tracy Anderson for Beginners
Mat Workout For Beginners
This functional complex consists of three 25-minute workouts with progressive difficulty levels. You will work on body sculpting, creating toned and trim arms, thighs, buttocks and stomach. Some of the exercises take place on the mat. For classes you will need dumbbells and a chair.
Cardio Dance For Beginners
Aerobic exercise is essential for burning calories and fat. That's why Tracy Anderson created cardio workouts for beginners. The complex consists of four 15-minute workouts, as in the previous case, with progressive complexity. Aerobics is based on simple dance movements.
The Method for Beginners
This Tracy program includes two 30-minute workouts that complement each other perfectly. In the first lesson you will find a combination of aerobics and classical functional exercises. In the second workout, you will work on improving your upper and lower body.
Metamorphosis: universal training for everyone
Another great option for beginners to start with from Tracy Anderson is the Metamorphoses complex. Its main feature is that the workouts are tailored to your body type.
. Tracy divides people into abcentrics, omnicentrics, hipcentrics and glutecentrics depending on the person's genetic makeup. And for each body type, the trainer created her own special set of workouts.
"Metamorphoses" is designed for a whole year: you will start studying with Tracy Anderson from the beginning level and gradually increase the complexity of the classes
. The program includes cardio and strength training, which must be alternated. Read more about the Metamorphoses complex, with which you can start studying with Tracy Anderson, in the following articles:
- "Metamorphoses" for hipcentric
- "Metamorphoses" for Omnicentric
- "Metamorphoses" for Abcentric and Glutecentric
As you can see, Tracy Anderson has thought of everything and created a variety of programs for beginners. You will gradually get involved in classes and train without forcing loads. You can modify the proposed fitness plans and make them convenient for you.
By studying Tracy Anderson's popular Metamorphoses program for 90 days, you can completely tidy up your body and create neat muscle definition.
The singer Madonna, known in every corner of the world, has already reached her sixth decade. But her ideal, toned figure does not at all correspond to the age numbers listed on her birth certificate. And this is not a trivial result of expensive plastic surgery - this is painstaking work under the guidance of a competent and experienced trainer Tracy Anderson.
Recommendations for beginners
The coach advises beginning athletes not to chase results and 100% completion. Indeed, in total, the Andersen method is already complex: due to a combination of dynamic loads and strength exercises to develop muscles. For an unprepared person, doing everything correctly is difficult, but there is something to strive for.
- You need to increase the load and rhythm of work gradually with the addition of exercises. You cannot take a high tempo and then lower it during execution. The result will suffer.
- Depending on the goal, Tracy advises deciding on the choice of load. If you need to lose weight, do cardio first, and only then strength exercises. If beautiful muscles and elasticity come first, then you need to do cardio first.
- You can divide the workout into two parts if you don’t have time to exercise. In the morning, dynamic exercises are performed, which stimulate the warming of muscles and the launch of metabolism, and in the evening, strength training is done to increase tone.
- To obtain the effect of rapid weight loss, leg weights are used; if they are not available, then you need to increase the time of cardio training. In most cases this gives good results.
- Determining your fat burning zone to measure your heart rate. This will make it possible to lose weight more actively and quickly form the necessary muscles.
- To perform the workout, you need a place where nothing interferes with the exercises and there is a sufficient amount of space. The time aspect is also important: you need to study in one selected period and follow the schedule every day.
- There must be sufficient fluid in the body. Standard is 1.5-2 liters.
Pros and cons of training
Pros:
1. Fat burning workout with Amy Dixon will make your body slim and toned. The program is a high-intensity interval training, which is an ideal method for losing weight in a short time.
2. Plyometric training will put a lot of stress on your hips and especially your glutes. You will tone your lower body, making it beautiful and sexy.
3. This is an ideal Tabata training session, with a clear division of the session into short intervals: 20 seconds of intensity - 10 seconds of rest. There are 8 exercises waiting for you, 8 approaches to each exercise.
4. The program demonstrates three levels of difficulty: simple, intermediate and advanced. You can adapt the lesson to suit your capabilities.
5. Due to short rest periods between approaches and exercises, you will be able to restore your strength and perform the session at the maximum level for the entire hour.
6. You won't need any additional equipment.
7. All exercises are simple and straightforward, without complex combinations or connections.
8. It is worth noting that Amy Dixon keeps a clear countdown of the beginning and end of the exercise, so you can concentrate on the lesson and not look at the screen.
Minuses:
1. Although one of the girls shows a simple modification of the exercise, the program is not suitable for beginners. Only an experienced student can conduct an hour-long lesson at a high pace.
2. A large number of plyometric exercises put stress on the joints. If jumping is contraindicated for you, it is better to choose a less impact program.
Reviews for the Breathless Body program by Amy Dixon:
If you want to deal a merciless blow to the fat on your body, then try Amy Dixon's Breathless Body program. You'll sweat, pant, and burn calories to get the perfect figure. Thanks to the Tabata method, this workout has become one of the most difficult in the home fitness series.
Fitness plan for 12 months: where to start training with Jillian Michaels
1 month
If you are a complete beginner or have had a very long break from sports, then start your fitness journey with Beginner Shred. This is the simplest program by Jillian Michaels, so even a beginner can easily handle it. It consists of three levels, each lasting 25 minutes. The proposed exercises are accessible and understandable, and the load will be within the power of everyone.
If you don't consider yourself a beginner in fitness, then skip the first month and go straight to the second.
2 month
30 Day Shred or Slim figure in 30 days is the very first program of Jillian Michaels, and it still does not lose its relevance. Millions of women have managed to qualitatively transform their bodies with this program. 30 Day Shred, although more difficult than Beginner Shred, will seem accessible to most practitioners. It is also divided into 3 difficulty levels of 25 minutes each.
To gradually complicate your fitness plan, you can add Shred-it with weights to 30 Day Shred once a week - a half-hour workout is perfect for beginners.
3 and 4 months
When you are already comfortable with home fitness, you can make your classes a little more complicated and diversify. We offer you several options for combining programs, depending on your problem areas.
For the belly:
For two months you will train according to the following scheme:
- Mon and Thu: Killer Cardio
- TU and FRI: Killer Abs
- Wed and Sat: Ripped in 30
Ripped in 30 is a full body workout. Take only the third and fourth most difficult classes. The first month, accordingly, it is necessary to perform Level 3, the second - Level 4.
Killer Abs - workout for the stomach. The program consists of three difficulty levels, so each level will take you approximately 20 days (each level will be completed 5-6 times).
Killer Cardio is a cardio workout. The program has two difficulty levels, so each level will take you approximately 1 month (each level will be completed 8-9 times).
For thighs and buttocks:
A similar training regimen for Jillian Michaels works for the thighs, but instead of Killer Abs, the Killer Buns and Thighs workout is performed.
- Mon and Thu: Killer Buns and Thighs
- Tue & Fri: Killer Cardio
- Wed and Sat: Ripped in 30
For thighs and abdomen:
If you want to correct your stomach, hips and buttocks, do the following:
- Mon and Thu: Killer Buns and Thighs
- Tue & Fri: Killer Cardio
- Wed and Sat: Killer Abs
5 and 6 months
We continue to improve our body and move on to the comprehensive Body Revolution program. Since you have already completed certain preparatory stages, you can start the three-month “Body Revolution” course immediately from the second month, i.e. with Workout 5-6 and Cardio-2. For more details, see the program description, which includes a calendar of classes.
7 and 8 months
After six months of regular fitness, you are no longer afraid of any video training. So, it’s worth increasing the intensity a little, but at the same time adding concentration training:
- Mon and Thu: No problem areas
- TU and PT: One week shred (aerobic part)
- Wed and Sat: Yoga Inferno
Yoga Inferno is a version of power yoga that will help you relieve your body a little from intense workouts. The program has 2 levels, so the first month study at level 1, the second month at level 2.
9 and 10 months
We return again to the training complex from Jillian Michaels: BodyShred. The structure of the program is similar to the “Body Revolution”, but much more complex. The BodyShred fitness course already comes with a ready-made training schedule for 60 days, according to which you will train.
11 and 12 months
Again, by analogy, we combine video training. Killer Body includes 3 workouts: for the upper part, lower part and for the abs. You can do them all, or you can choose only the one that is most problematic for your body. The final plan is:
- Mon and Thu: Killer Body
- TU and PT: Lose weight, speed up your metabolism
- Wed and Sat: Hard Body
Of course, it’s difficult to sustain a whole year at such a rhythm. You will probably take breaks, probably even long ones. However, this mini-guide “Where to start training Jillian Michaels” should help you figure out how to mix and match exercises to achieve the ideal result.
- Which program to start with Jillian Michaels: 7 best options
- Top 50 trainers on YouTube: a selection of the best workouts
Amy Dixon's Breathless Body Workout Description
The Breathless Body program fully lives up to its name. This hour-long cardio workout will burn your fat and really leave you breathless. You have to overcome yourself, raise your level of physical fitness and develop endurance. If you want to lose weight, break a plateau, challenge your body, or you just love intense cardio, then Amy Dixon's program is perfect for you.
The Breathless Body workout is based on the Tabata system: 20 seconds of extreme cardio, 10 seconds of rest. This interval method allows you to burn maximum calories in 1 hour of exercise. In total, the program included 8 exercises: sumo jumps, speed skater, burpees, plank jumps, lunges, running with knees raised, squats, knee raises - 8 approaches for each exercise. Each set lasts 20 seconds, with 10 seconds of rest between sets. After 8 sets of each exercise, you will have a minute's rest before starting the next movement.
One of the most important advantages of the program is its adapted difficulty. Each exercise is shown in three difficulty levels. Amy Dixon's assistants show easy and difficult modifications, and Amy herself shows the middle version. You can study according to the option that suits you best. However, even with a simple modification, the workout will be very effective and fat-burning.
You don’t need any additional equipment for this class; all exercises are done with your own body weight. Most of them will likely be familiar to you from other programs. Amy Dixon leads the class very competently, counting out loud the beginning and end of the exercises. So you can focus on your workout without being distracted by the screen. A short rest will help you regain your strength before performing the next exercise.
