What (like mats or chairs) are you currently using?
Do not let the first workout of Level 2 fool you. While the initial screening might look manageable, this is where the intensity ramps up significantly. Veteran users of the program note that while Level 1 was an introduction, Level 2 increases the speed and complexity of the movements drastically. You will likely find yourself lost in the beginning, struggling to keep up with the rapid transitions.
The exercises in this phase are characterized by high repetition and low resistance. The goal is not hypertrophy (muscle growth) in the traditional sense, but what Anderson calls "pulling the muscle in."
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is a body-specific 90-day program designed specifically for "pear-shaped" individuals with a small waist and larger hips or thighs. Days 11–20 represent the second stage of the program, introducing a new Muscular Structure (MS) sequence to ensure you never plateau. Workout Structure (Days 11–20)
To get the most out of Days 11-20, precision is far more important than speed. Keep these training tips in mind:
Day 17 — Hip-Centric: Lateral Power & Plyometrics What (like mats or chairs) are you currently using
During Day 11-20, the Hipcentric routine typically intensifies the focus on the gluteus medius and minimus rather than solely the gluteus maximus.
Before diving into the pain and glory of Day 11, it is crucial to understand the philosophy behind the madness. Tracy Anderson’s Metamorphosis program is a 90-day, body-specific transformation system designed to defy your genetics and re-sculpt your physique. Unlike one-size-fits-all fitness DVDs, Tracy asks you to identify your body type: is for women who tend to store weight in their hips and thighs, often described as a classic "pear shape". The entire four-DVD set contains nine different muscular structure (MS) workouts that you rotate through every 10 days. This ensures your muscles, particularly the smaller accessory muscles often ignored by traditional workouts, are constantly shocked so you never hit a plateau.
If you’d like, I can help you write a more personalized review based on your own experience—just describe what you liked, disliked, or noticed in terms of difficulty, results, or enjoyment. Veteran users of the program note that while
Keep your core tight. Do not let your lower back sag as your leg extends. 2. The Knee-Drop Kick
If the high-impact dancing hurts your joints, do not skip it. Modify the moves by keeping one foot on the floor at all times, or switch to Tracy’s low-impact cardio options. The sequence requires both the muscle design work and the cardio to shift your shape. Tracking Your Progress By Day 20, you will likely notice several changes:
The hips and thighs are notoriously difficult areas to tone and shape. This is because the muscles in these areas, such as the glutes and hip flexors, are often underdeveloped or overworked. The Tracy Anderson Metamorphosis Hipcentric program is specifically designed to address these imbalances, helping you achieve a more balanced and athletic physique.
Tracy recommends doing the dance cardio component alongside the muscular structure. By Days 11–20, the dance cardio becomes the real enemy. You know the moves now, so you can’t "fake it" anymore. You have to actually jump and fully extend your limbs. Doing the muscular work plus the cardio at full intensity during this phase is exhausting.