Squeeze: 30-Day Body Transformation
DVDRip | English | AVI | 640 x 480 | XviD ~769 Kbps | 25 fps
MP3 | 128 kbps | 44.1 KHz | 2 channels | ~2 hours | 802.1 MB
MP3 | 128 kbps | 44.1 KHz | 2 channels | ~2 hours | 802.1 MB
Genre: Video Training / Fitness, Cardio Strength Training
Fitness trainer Tracy Effinger has combined cardio and resistance moves, weight training, yoga, and Pilates to create a unique, exhilarating workout program that s tons of fun and perfect for all fi tness levels. With three options a 60-minute workout, a 30-minute workout, or the Custom SQUEEZE segment you ll be able to customize your workout for a truly personalized fitness routine designed to give you astonishing results.SQUEEZE 30-DAY BODY TRANSFORMATION is the sure-fire, super-charged way to a slimmer and trimmer body. Using varied upper & lower body and core training exercises,
you ll build lean muscle mass, burn fat and tone total body.
THE FULL BODY SQUEEZE (60 minutes) is a fast-paced, total body workout that works your arms, inner and outer thighs, mid-section, butt and abs, using targeted techniques, along with a stretching series to look longer and leaner and feel more energized.
THE POWER SQUEEZE (30 minutes) is a full-body workout for when you don t have a lot of time. Using the same routines and techniques but in a concentrated, high-powered workout, you ll get into shape fast.
CUSTOM SQUEEZE is a collection of routines targeted for specific areas of the body. Mix and match for a customized workout.
Tracy is a treasure…She understands that self-esteem is not based on the
scale, dress size, or number of reps in a class, but in taking yourself to new levels physically, and empowering you to do more than you ever thought you could! Buy this video!
*Warmup (2m)–Tracy performs the knees up/arms up usually found in barre workouts, but she also does knees/arms to the side. She ends with a forward bend stretch.
*Arms (8m)–This segment definitely burns the shoulders; the weights might feel light at first, but you will feel it towards the end! Tracy does variations of lateral raises, shoulder presses, and chest presses; she also incorporates a bit of biceps work.
*Triceps (4m)–You start in a traditional 1-arm kickback position, except that Tracy has you perform pulses with the arm straight; she does several variations. I felt this the next day!
*Waist (3.5m)–Standing in a wide-legged stance and still holding the weights, Tracy does reaches both overhead and down to the ankles.
*Push-Ups (4m)–Tracy sets up to perform push-ups on the knees, doing one set of 2-count push-ups and then a second set double-time. She also performs tricep dips on the floor, adding in a leg raise to up the challenge. A brief seated stretch for both the triceps and the hips concludes this segment.
*Standing Stretch Series (<3m)–Tracy uses the chair to stretch the hamstrings: you will place one foot on the chair, stretching over and around that leg, and then repeat on the other side (nice!).
*Legs (5m)–This segment also uses the chair for barre work. Tracy includes the v-plie, the wide-leg plie, and "the uncomfortable chair"; she also adds little twists, such as what she calls the "John Travolta move." She concludes with a quad stretch.
*Seated Stretch (7m)–This nice long stretch segment begins on the floor with a camel variation, then moves into a lunge series which stretches both the hip flexors and the hamstrings, moving towards splits. Tracy ends with standing pyramid and standing forward bend.
*The "L" (6m)–Here Tracy has you lie on your mat with your legs perpendicular to your body. She then moves you through many different variations on leg lifts to really get into the outer thighs and glutes; this is especially tough when you get to the SECOND leg!
*The Abs "C" (5.5m)–This segment uses the ball, mostly between the thighs. Tracy forms a "C" shape with the torso and performs various curls in this position while squeezing the ball in place.
*Buns & Thighs (4m)–This is a pelvic tilt series, but the unique aspect is that Tracy sets you up with your feet on the wall, with your legs forming a 90-degree angle. In this position, you perform various pelvic tilt variations, such as heels only, toes in, etc.
*Final Stretch (3.5)–Tracy begins lying for happy babies pose (or dead bug); she also performs an lying straddle and reclined leg stretch. She ends seated in a full forward bend.
*Arms (8m)–This segment definitely burns the shoulders; the weights might feel light at first, but you will feel it towards the end! Tracy does variations of lateral raises, shoulder presses, and chest presses; she also incorporates a bit of biceps work.
*Triceps (4m)–You start in a traditional 1-arm kickback position, except that Tracy has you perform pulses with the arm straight; she does several variations. I felt this the next day!
*Waist (3.5m)–Standing in a wide-legged stance and still holding the weights, Tracy does reaches both overhead and down to the ankles.
*Push-Ups (4m)–Tracy sets up to perform push-ups on the knees, doing one set of 2-count push-ups and then a second set double-time. She also performs tricep dips on the floor, adding in a leg raise to up the challenge. A brief seated stretch for both the triceps and the hips concludes this segment.
*Standing Stretch Series (<3m)–Tracy uses the chair to stretch the hamstrings: you will place one foot on the chair, stretching over and around that leg, and then repeat on the other side (nice!).
*Legs (5m)–This segment also uses the chair for barre work. Tracy includes the v-plie, the wide-leg plie, and "the uncomfortable chair"; she also adds little twists, such as what she calls the "John Travolta move." She concludes with a quad stretch.
*Seated Stretch (7m)–This nice long stretch segment begins on the floor with a camel variation, then moves into a lunge series which stretches both the hip flexors and the hamstrings, moving towards splits. Tracy ends with standing pyramid and standing forward bend.
*The "L" (6m)–Here Tracy has you lie on your mat with your legs perpendicular to your body. She then moves you through many different variations on leg lifts to really get into the outer thighs and glutes; this is especially tough when you get to the SECOND leg!
*The Abs "C" (5.5m)–This segment uses the ball, mostly between the thighs. Tracy forms a "C" shape with the torso and performs various curls in this position while squeezing the ball in place.
*Buns & Thighs (4m)–This is a pelvic tilt series, but the unique aspect is that Tracy sets you up with your feet on the wall, with your legs forming a 90-degree angle. In this position, you perform various pelvic tilt variations, such as heels only, toes in, etc.
*Final Stretch (3.5)–Tracy begins lying for happy babies pose (or dead bug); she also performs an lying straddle and reclined leg stretch. She ends seated in a full forward bend.
*Warmup (1.5m)–This is a mini-version of the full warm-up; the side knee lifts are omitted.
*Power Push-Ups (2.5m)–Here Tracy performs one set of 15 push-ups on the knees followed by a set of tricep dips on the floor. She again concludes with a seated stretch for the triceps and hips.
*Standing Stretch Series (<3m)–This is the SAME segment that is included in the Full Squeeze. Although I liked this section, it felt VERY out of place here–you haven't even started working your lower body yet, so why are you stretching it out?
*Legs (1.5m)–Tracy states that she will be doing one quick set, and this definitely is quick; you use the ball and the chair for one set of dips on the toes.
*The Pretzel (4m)–This section is new to the Power Squeeze. The Pretzel is a move in which you are seated on the mat with both legs bent at 90-degrees, one in front of you, and one behind; you lift the rear leg to work you buttocks.
*Abs (5.5m)–Although this is another abs segment using the ball, it is different from the section on the Full Squeeze. Here Tracy performs more traditional crunch variations as opposed to the C-curve curls.
*Buns & Thighs (3.5m)–Again, you set up with your feet on the wall for pelvic tucks. This time, however, Tracy has the ball between her thighs, adding inner thigh work in addition to the glute and hamstring work.
*Final Stretch (3.5m)–SAME stretch as in the Full Squeeze.
*Power Push-Ups (2.5m)–Here Tracy performs one set of 15 push-ups on the knees followed by a set of tricep dips on the floor. She again concludes with a seated stretch for the triceps and hips.
*Standing Stretch Series (<3m)–This is the SAME segment that is included in the Full Squeeze. Although I liked this section, it felt VERY out of place here–you haven't even started working your lower body yet, so why are you stretching it out?
*Legs (1.5m)–Tracy states that she will be doing one quick set, and this definitely is quick; you use the ball and the chair for one set of dips on the toes.
*The Pretzel (4m)–This section is new to the Power Squeeze. The Pretzel is a move in which you are seated on the mat with both legs bent at 90-degrees, one in front of you, and one behind; you lift the rear leg to work you buttocks.
*Abs (5.5m)–Although this is another abs segment using the ball, it is different from the section on the Full Squeeze. Here Tracy performs more traditional crunch variations as opposed to the C-curve curls.
*Buns & Thighs (3.5m)–Again, you set up with your feet on the wall for pelvic tucks. This time, however, Tracy has the ball between her thighs, adding inner thigh work in addition to the glute and hamstring work.
*Final Stretch (3.5m)–SAME stretch as in the Full Squeeze.
*Triceps (4m)–SAME as Full Squeeze
*Arms (8m)–SAME as Full Squeeze
*Seated Stretch (7m)–SAME as Full Squeeze
*The Pretzel (4m)–SAME as Power Squeeze
*The Fold Over Plank (5.5m)–This is a a segment of glutes work performed from a hands and knees (all fours) position. Tracy does mostly straight leg lifts but adds a few bent leg lifts towards the end.
*The Flat Abs (6m)–In this variation on the abs work, Tracy is lying completely flat, with one leg crossed over the other, performing small crunches that really target the lower abs. However, she moves into some scissors work that is fairly advanced.
*The Windshield Wiper Buns & Thighs (<4m)–This is another section of pelvic tilts performed with the feet on the wall. In this segment, however, Tracy adds the knees moving in and out (i.e., the "windshield wiper" effect) as well as some 1-legged work.
*Arms (8m)–SAME as Full Squeeze
*Seated Stretch (7m)–SAME as Full Squeeze
*The Pretzel (4m)–SAME as Power Squeeze
*The Fold Over Plank (5.5m)–This is a a segment of glutes work performed from a hands and knees (all fours) position. Tracy does mostly straight leg lifts but adds a few bent leg lifts towards the end.
*The Flat Abs (6m)–In this variation on the abs work, Tracy is lying completely flat, with one leg crossed over the other, performing small crunches that really target the lower abs. However, she moves into some scissors work that is fairly advanced.
*The Windshield Wiper Buns & Thighs (<4m)–This is another section of pelvic tilts performed with the feet on the wall. In this segment, however, Tracy adds the knees moving in and out (i.e., the "windshield wiper" effect) as well as some 1-legged work.
General
Complete name : the.fold.over.plank.squeeze.avi
Format : AVI
Format/Info : Audio Video Interleave
File size : 38.4 MiB
Duration : 5mn 54s
Overall bit rate mode : Variable
Overall bit rate : 908 Kbps
Writing application : MEncoder Sherpya-SVN-r30075-4.2.5
Writing library : MPlayer
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Codec ID : XVID
Codec ID/Hint : XviD
Duration : 5mn 54s
Bit rate : 769 Kbps
Width : 640 pixels
Height : 480 pixels
Display aspect ratio : 4:3
Frame rate : 25.000 fps
Color space : YUV
Chroma subsampling : 4:2:0
Bit depth : 8 bits
Scan type : Progressive
Compression mode : Lossy
Bits/(Pixel*Frame) : 0.100
Stream size : 32.5 MiB (85%)
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Mode extension : MS Stereo
Codec ID : 55
Codec ID/Hint : MP3
Duration : 5mn 54s
Bit rate mode : Variable
Bit rate : 128 Kbps
Channel(s) : 2 channels
Sampling rate : 44.1 KHz
Compression mode : Lossy
Stream size : 5.35 MiB (14%)
Alignment : Aligned on interleaves
Interleave, duration : 26 ms (0.65 video frame)
Interleave, preload duration : 510 ms
Complete name : the.fold.over.plank.squeeze.avi
Format : AVI
Format/Info : Audio Video Interleave
File size : 38.4 MiB
Duration : 5mn 54s
Overall bit rate mode : Variable
Overall bit rate : 908 Kbps
Writing application : MEncoder Sherpya-SVN-r30075-4.2.5
Writing library : MPlayer
Video
ID : 0
Format : MPEG-4 Visual
Format profile : Simple@L3
Format settings, BVOP : No
Format settings, QPel : No
Format settings, GMC : No warppoints
Format settings, Matrix : Default (H.263)
Codec ID : XVID
Codec ID/Hint : XviD
Duration : 5mn 54s
Bit rate : 769 Kbps
Width : 640 pixels
Height : 480 pixels
Display aspect ratio : 4:3
Frame rate : 25.000 fps
Color space : YUV
Chroma subsampling : 4:2:0
Bit depth : 8 bits
Scan type : Progressive
Compression mode : Lossy
Bits/(Pixel*Frame) : 0.100
Stream size : 32.5 MiB (85%)
Writing library : XviD 1.2.1 (UTC 2008-12-04)
Audio
ID : 1
Format : MPEG Audio
Format version : Version 1
Format profile : Layer 3
Mode : Joint stereo
Mode extension : MS Stereo
Codec ID : 55
Codec ID/Hint : MP3
Duration : 5mn 54s
Bit rate mode : Variable
Bit rate : 128 Kbps
Channel(s) : 2 channels
Sampling rate : 44.1 KHz
Compression mode : Lossy
Stream size : 5.35 MiB (14%)
Alignment : Aligned on interleaves
Interleave, duration : 26 ms (0.65 video frame)
Interleave, preload duration : 510 ms
Screenshots
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