Parts Series: Strictly Upper Body, Total Body, and Glute Camp with Tracey Staehle

This is an older DVD by fitness instructor Tracey Staehle. It offers three main workouts: Strictly Upper Body, a 45-minute upper body routine; Glute Camp, a 45-minute lower body routine; and Total Body, a 30-minute routine incorporating both Pilates and yoga. There are also four premixes (described below).Staehle teaches live with three background exercises. For the upper and lower body workouts, Staehle makes use of a BOSU balance trainer, but the modifications for using a step bench are shown. Other equipment used in these routines includes dumbbells, a mat, a loop-style resistance band, and a medicine ball.The Main Menu of the DVD lists the three workouts, each with its own drop-down submenu as follows:STRICTLY UPPER BODY: Warm-Up - Workout - Abs Workout - Cool DownGLUTE CAMP: Warm-Up - Standing Workout - Floor Workout - Abs Workout - Cool DownTOTAL BODY: Warm-Up - Workout - Pilates - YogaThere is also a link to the four Premixes, which appear on a separate menu as follows:1. Bootcamp Circuit, 1 hour2. Pilates/Abs/Yoga/Stretch, 30 minutes3. Upper & Lower Body - On the Floor, 54 minutes4. All BOSU/Balance Mix, 48 minutesThe exercises in these routines were nothing new. Staehle includes various rows, biceps curls, push-ups and the like for upper body, and the lower body routine features squats, lunges (many variations), deadlifts, and floor. Use of the BOSU does make things more interesting, as Staehle incorporates balance work; she also frequently changes up the tempo. Staehle does not instruct the Pilates and yoga segments herself--these are taught by two of her background exercisers (Jackie and Barbie, respectively), both of whom lack Staehle's polish.This DVD would like be a good choice for those looking for more ways to include the BOSU trainer into their workouts; for that purpose in particular, Staehle offers some nice options here.

I have for a long while now been searching for a strength DVD that provides me with:* Challenge* Functional Fitness* Less stress on the joints, mainly shoulders and knees* Allows me to increase weights as needed, safely (reps done at a pace that would allow for such)* Allows me to increase the strength or my core and really challenge my balance* Ties the best of Physical Therapy into Muscle building/strengthing workoutsUp until this point, I have not found 1 single, solid DVD that would allow me to do all of that AND allow me to get it done in 45 minutes or less guaranteed!This DVD has been out since 2008 so I am surpised that I am the first to review this. On other websites this DVD ranks as a solid 4.5-5 Stars. I agree with a 5 Star rating and thoroughly wanting to recommend this to any and everyone that I can! I have only done 2 of the 3 workouts (Strictly Upper Body and Glute Camp) as the 3rd (total body/pilates) seems to be the less intese and shortest workout on the DVD. I though will be doing that workout in 2 days just to finish out the DVD. I couldn't however, wait to rate this DVD as it is just that good!Strictly Upper Body is a fabulous strength and functional fitness workout that will get you in and out in approx 40 minutes from start to finish. All of the major muscle groups are worked with 2-3 exercises per group. Chest workout is combined into core with planks, plank-pushups w/rows, one arm presses on the Bosu (or step bench) and chest flies. You get several sets of bicep curls including hammer, upper cuts with weights (slow and controlled), concentrations on bosu, and a varation of 21s. Shoulders are done while balancing on a Bosu and while I am not familiar with the names, they are exercises that I have done in rehab for a shoulder injury. Tracey has had shoulder surgery which I am sure she used these exercises as they are great. They are varations of shoulder raises and presses. The back is worked with stability poses both standing on the bosu as well as with the push up-row combo and one arm rows standing (really gets into the low back but in a great way!). Triceps are also done on the bosu with typical kickbacks and overhead extensions which fry the muscles completely at the end. You will find that Tracie encourages the exercises to go heavy when possible for maximum results but only when you feel you can safely do so. She also tells you what muscle group you are currently working, and often demonstrates the movement once before starting the sets/reps. I am writing this 2 days after doing the workout and my chest muscles are still sore which is a hard muscle group for me to fatigue. My biceps also felt this the day after which is another impossible area for DOMS (delayed onset of muscle soreness). Ab work is done while balancing in the Bosu or Step Bench. All in all, this is by far my favorite segment as it's hard to find a great, solid upper body workout that again, doesn't hurt the joints of the shoulders or elbows. Equipment used are 4 sets of dumbbells (Tracie actually tells you the weight she is using-BONUS!), a Bosu or Step, and Exercise Mat.Glute Camp which was done this morning is killer! This is one that is going to provide me a strong challenge for a very long time! Floor work includes squats, lunges on the bosu, stability work with the bosu, deadlifts on bosu or step, Plie Squats and calf raises with the squats. She does various rep patterns and pulse squats which completely fries your lower body. She uses a weight, band (versa loop), weight-band combo, and body weight throughout the standing and floor segments. Once you are done with the standing it's onto the floor work, but don't be fooled, it's just as challenging!! I used only my body weight (no equipment except Bosu) and I couldn't keep up with the reps; I had to take a LOT of breaks! You do a very long set of bridges and one-legged bridges on the Bosu/step. This is followed up by pilates inspired leg work of pulses, leg lifts, and leg circles. She's strong bc she not only uses the band, but also a heavy dumbbell on all of the non-Bosu floor work (except the "diamond" presses)!! "OUCHIE" as she says! 1 Set of Abs is done, bicycle crunches in various tempos. A very relaxing stretch ends the 45 minute workout.The Total Body Segment which I have not done is 30 minutes long and is a yoga/pilates inspired workout. From what I have watched it is a balance-challenge for the strength workout and a medicine ball is used, but a dumbbell could easily be subbed in. I am doing this one in a couple of days. 2 of her background exercisers help to lead the yoga/pilates segments.This DVD features several Pre-Mixes with footage taken from throughout the DVD's 3 segments. You also have the option of picking and choosing a chapter from any of the 3 segments. If you want Upper Body Standing-Only work, you can get just that! If you want Glute Camp's floor-Only work, you can click that, and so on. It's not often that you come across a DVD that has this many options for such a low price. I have over 300 fitness DVDs in my collection including Cathe Friedrich and The Firm, but no other brand/instructor has made a workout like this. She combines the best of functional fitness, balance challenge, and strength into a short/shorter routine that anyone can do. Unlike when I used to use Cathe's DVDs, my joints, knees, shoulders, hips, and elbows don't hurt. I feel the muscles shaking and screaming but I feel strong and wonderful afterwards. I would rank Tracie as a "Cathe-lite" instructor and the Master of Functional Fitness! After doing the Upper Body Segment a couple of days ago, I purchased her Sculpt Sweatfest DVD and several Bosu/challenge Exercise Books. This is not a purchase you'd regret. If you are willing to put in the time, smile through the burn, and work outside of your comfort zone, this DVD will provide you with the results you want! The background reminds me very much a Hawaiian Sunrise in Maui. The music is one of the best selections you'll find on a DVD, all instrumental versions of 70s & 80s Rock Hits. She's cute and has a realistic fitness ethic. Her staff/exercisers have various body sizes which is a plus in this industry as it's hard to find a fitness instructor/exerciser that you can relate to (the largest looks to be a Size 10 or so).One of the best Fitness DVD buys, if not the best, that I have ever made! Check out her website for a DVD clip of the workout and you'll be sold!