Grand Total Vol 3 – Geared Up

Grand Total: Vol 3 Geared up is the last of Tracie Long‘s newest Grand Total workouts. I enjoyed Vol 1, so when I saw Vol 2 and Vol 3 were available for pre-order, I ordered them. I feel like this review will be redundant but this is yet another excellent intermediate level workout from Tracie. Just like Vol 1 and Vol 2, this is a total body cardio + strength workout. Tracie alternates functional strength circuits with cardio circuits. It is varied and definitely not boring. Tracie keeps things moving along at a nice clip. Like many of her other workouts there are plyometrics but nothing crazy. I was a little conservative with my weights the first time through this workout so I had a lot of up arrows on my workout card. The next time I do this workout I will be increasing the weights I use.

The workout is set up in chapters. Though it has a warm up and cool down, each chapter is listed on the main screen so you can enter the workout at any place and it will play through to the end. To do the entire workout, just choose “warm up.” I have broken the workout down by the chapter menu.

Grand Total: Vol 3 is 48 minutes; 7 minute warm up and 5 stretch. Equipment: dumbbells, resistance loop, medicine ball and fitness mat. You need to have your mat set up for the warm up. I don’t know the weights that Tracie was using. The weights listed below are what I used.

Push ups & Bands: (resistance loop)

  1. (put resistance loop around ankles) One push up then tap feet out to side; tap outs change to plank jacks
  2. (band is still around ankles) Lower into partial squat then step out to side/back, alternate sides (remain in partial squat the entire time); add a squat jack after every 3rd step squat; ends with just squat jacks
  3. Push ups w/ plank jacks (band still around ankles)

Single Leg Deadlifts: (dumbbells)

  1. Single leg deadlift (balance move: lift non-working leg behind you when hinging forward and raise knee in front of you when straightening); hold in hinged forward position and kick non-working leg out and in (still balancing on other leg) (15# DBs)
  2. Forward lunge w/ knee raise while also doing straight arm side raises (6# DBs)
  3. Alternating front lunges w/ bicep curls (6# DBs)
  4. Doing a sort of kettlebell squat, swing arms/DBs back then pull them in beside ribs at top of squat (she calls these dumbbell skiers) (6# DBs)
  5. Repeat #2-4
  6. Repeat #1 on other side of body
  7. Repeat #2 on other leg
  8. Repeat 3 & 4
  9. Repeat #7
  10. Repeat #8

Cardio: (medicine ball; I used a 5 pound ball)

  1. Stand with legs wide and push ball side to side 3x then overhead once; add a jump when pushing overhead
  2. Chop ball from overhead to beside hip while also doing a side lunge, alternate sides 3x then on 4th, weave ball under thigh when lunging
  3. Put ball on floor between legs, squat and tap fingers to ball then jump, reaching arms overhead
  4. Repeat #2
  5. (set ball aside) Squat with legs wider than shoulder width apart
  6. Burpee and while in plank, bring knee to elbow on outside of body on each side before jumping feet back in; changes to shoulder taps to each shoulder while in plank and bring one knee to elbow on outside of body then jump in, alternate legs
  7. Repeat #1 adding the jump immediately
  8. Repeat #2-4

Renegade Row: (dumbbells and a fitness mat)

  1. In plank while holding DBs, do one row and with other arm, raise DB behind you with straight arm; changes to alternating raising both arms straight behind you (8# DBs)
  2. Get into split stance over the mat, do stationary lunges bringing back knee all the way down to mat; add 2 hammer curls when knee is on mat; return to just lunges (12# DBs)
  3. Repeat 1 & 2 on other side of body


  1. Mountain climbers to quick, quick, slow tempo and when you pull knee under you on the “slow” rep, bring knee toward opposite elbow under body; changes to cross mountain climbers (both knees angle toward opposite elbow under body to slow tempo)
  2. Alternating plyo jump lunges to quick, quick, slow tempo
  3. Knee repeaters 3x then hold pattern
  4. Lateral skaters
  5. Fast double steps side to side w/ knee raises
  6. Repeat 4 & 5
  7. Repeat #1-6
  8. Hamstring curls

Weights: (dumbbells and a mat)

  1. Single arm row in split stance (one 20# DB)
  2. Start standing holding one DB, step back into lunge lowering knee to mat, bring other knee to mat then bring first leg forward so you are again in kneeling lunge, raise DB overhead and do 5 single arm overhead tricep extensions then lower arm and return to standing (one 8# DB)
  3. Repeat 1 & 2 on other side of body

Windmills & Core: (one light and one heavier dumbbell)

  1. Narrow stance windmill (one 5# DB)
  2. In kneeling lunge w/ back leg at an angle, hold light DB overhead and heavier DB is in other hand, lower heavier DB to floor while twisting to look up at light DB (one 5# and one 15# DB)
  3. Squat with feet wider than hip width holding one DB in both hands; at bottom of squat, press elbows into inside of knees, swing DB down between legs while straightening legs and raising hips, return to squat then stand; changes to 3 swings before standing (15# DB)
  4. Repeat 1 & 2 on other side of body

Floor Work: (dumbbells, fitness mat and resistance loop)

  1. Laying on back on mat, knees bent and feet on floor, do a narrow chest press (15# DBs)
  2. Still on back, still holding DBs with elbows on mat, raise feet off floor (knees still bent) and rotate hips/knees side to side (bent knee windshield wipers)
  3. Repeat #1 but in pattern–single, single, double, double (15# DBs)
  4. Still on back, still holding DBs w/ elbows on mat, bicycle legs
  5. Repeat #1 but to pattern: double, double, 2 singles on same arm, double, double, 2 singles same arm (other arm) (15# DBs)
  6. Repeat #2 & 4
  7. (place resistance loop just above knees) Lay on side, resting on elbows w/ knees bent and in line with hips, raise hips and open top knee while keeping feet together, close knees and lower hips; add kicking top leg out at top of lift

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