Perfect Design Series: Sequence 2

There is already a great breakdown of this workout so I will just add my thoughts. I've used TA extensively since META was released. I finally was able to add this one to my collection. It is a step up from PD1 but not unreasonably more difficult. As noted, you need a sturdy chair, but she does move it around a bit. No weights are used. I enjoyed this workout. Also, I found that meta glute did not agree with my low back. I did not experience that problem with this workout. Most of it is standing work, which I enjoy especially as a change of pace after the all four work of Meta.

I am a high intermediate/low advanced exerciser who completed the Metamorphosis series (Omnicentric). I thought I'd work through the Perfect Design series before progressing to Continuity (need a break from the Meta music!). I think #2 is harder than #1, but both seem easier than Meta (perhaps a bit harder than the original Mat video).

I tried these videos when they first came out, and didn't like them. But after doing Meta (and reading Tracy's book), they make more sense to me. My lower body (butt/thighs) has really improved after doing Meta regularly. I do the muscular structure workouts 6 days a week, and add on cardio when I have time. I think I've had the best results with HIIT cardio (Amy Dixon Breathless Body, Chris Freytag HIIT and Cathe Low-Impact/High Intensity).

Perfect Design 2: Requires a sturdy chair

Total Time: 47:20 mins

Warm Up-4:15 mins

Butt/Legs-30:25 mins (8 moves, all done for 30 reps)

Side 1: Begin all moves standing on the left leg (right leg moves)

Side 2: Begin all moves standing on the right leg (left leg moves)

1_Right leg steps on chair seat, then extends back into an attitude leg lift.

Next four moves, use the chair as a barre:

2_Right leg extends back at a slight angle, then kicks straight back at hip height. Pulse between these moves (keep the leg up in the air).

3_Lunge out to right side with right leg, then extend the right leg back to a kick at hip height.

4_Step the right leg across the left to do a "step-ball-change", then kick the right leg out to the left.

5_Cross the right knee diagonally at an inverted angle in front, then kick back into an attitude leg lift.

6_Get in a plank position with hands on the chair seat.

Lift the right leg back into an attitude leg lift.

7_Kneel on the left leg in a side plank position, with the right foot on the chair seat. Raise and lower the right foot/leg up and down from the chair seat, then extend through a bent knee into a front kick. Tracy is not consistent–on the second side, she does a straight leg lift to the front (no bent knee).

8_(No Chair needed) Get in quadruped position with an inverted right knee.

Lift right knee straight back and up to the ceiling, forming a one-legged downward dog.

Abs-7:15 mins (10 moves)

This is a challenging ab set, but it's still doable (not as hard as the Post-Pregnancy ab DVD). I like using the chair to cue/guide form.

–Note: There is an error with the first ab move. Tracy alternates a leg lift with a crunch side 1, but not on side 2.

Standing Abs and Arms-4:50 mins

Cool Down-30 seconds