| Instructor's name: Tracie Long Type of Workout: Toning (Lower Body) Fitness Level: Intermediate
Equipment Needed: Gliding Discs, Dowel
Total Running Time: 30 Minutes
Warm-up: 5 minutes (rhythmic
stretch)
Workout: 20 minutes
High Cardio Hips: 10 minutes
(toning, a short cardio burst & intermittent stretches)
Sliding Ankle Weighted Hips: 10
minutes (ballet/barre type toning with intermittent stretches)
Cool-down: 5 minutes
(stretch)
Total Workout time: 30
minutes Release Date: 2011
Region: 0 (Worldwide)
Chapters:
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Warm Up (5 Mins)
High Cardio hips (10 Mins)
Sliding Ankle Weighted Hips (10 Mins)
Stretch (5 Mins)
Fitness expert, Tracie Long, tackles the hips, one of the most common
mobility deficient joints in the body, with this bold 30 minute
shape-cinching workout.
“Moving the hips the way nature intended
is a lost art,” says Long. “We take for granted that the hips will be
able to transition from sitting for long periods of time to assisting in
our daily multi-tasking, be it to carry groceries, tote a toddler or
close a door.”
Long leads participants through a series of athletic and ballet
inspired dynamic exercises to improve strength, balance, and flexibility
from the hip joint. The winning combination of standing single leg work
and floor work encourages the hips to move safely and readily through a
full range of motion while creating a slenderized, slip-in- your-jeans,
shape.
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Hips will be strengthened and lengthened 
Love Tracie Long!