Hipcentric Phase (Days 11-20)
The Hipcentric phase focuses on reshaping and toning the hips, thighs, and glutes. This phase is designed to help you achieve a more balanced and lean physique.
Understanding the Program Structure
Before we dive into the specifics, it's essential to understand the program structure:
Days 11-20 Workout Schedule
Here's an overview of the workout schedule for days 11-20:
Key Exercises and Tips
Some essential exercises and tips to keep in mind during days 11-20:
Additional Tips and Reminders
By following this guide, you'll be able to navigate the Hipcentric phase of the Tracy Anderson Metamorphosis program with confidence. Stay committed, and you'll be on your way to achieving your fitness goals!
Tracy Anderson Metamorphosis Hipcentric Days 11-20 (Level 2) routine is designed to intensify the work started in the first 10 days, specifically targeting the "pear-shaped" body type where weight is primarily carried in the hips and thighs. Workout Structure
The program follows a strict 30-minute muscular structure sequence coupled with 30 minutes of dance cardio. Tracy Anderson Metamorphosis Hipcentric Day 11-20 [2021]
The Tracy Anderson Metamorphosis Hipcentric program is specifically designed for the "pear-shaped" body type—individuals with a small waist but larger hips and thighs. Days 11-20 constitute Level 2 (often labeled as "Transform 11-20") of the 90-day muscular structure progression. Workout Structure for Days 11-20
The routine maintains the standard Tracy Anderson Method (TAM) format of a 60-minute daily commitment, performed 6 days a week. 30 Minutes: Muscular Structure (Level 2) tracy anderson metamorphosis hipcentric day 11-20
Focus: Targeting the accessory muscles to "pull in" the larger muscle groups, specifically aiming to slim the saddlebag area and tone the lower body.
Standing Abs/Arms (approx. 10 mins): Light weights (no more than 3 lbs) and high repetitions.
Floor Work (approx. 20 mins): Extensive mat work on all fours.
Movements: Expect variations of leg lifts, such as lifting the leg to the side, returning to all fours, and performing a donkey kick to the back.
Repetitions: Typically 40 repetitions for each move on the right leg before switching to the left. 30 Minutes: Dance Cardio
A high-energy, dance-based routine that remains consistent throughout the first 90 days of the program. It is designed to burn calories and aid in the "metamorphosis" of the body shape. Key Training Principles
Muscle Confusion: The program changes every 10 days to prevent plateaus and keep the muscles challenged.
Accessory Muscle Activation: Unlike traditional heavy lifting, this method uses small, repetitive movements to create a lean, "dancer-like" physique.
Consistency: Daily performance (6 days/week) is emphasized as the primary driver of results. Recommended Equipment
Mat: A standard exercise mat (Tracy Anderson often recommends her specific Method Mat). Hand Weights: One set of 3 lb weights.
Appropriate Footwear: Supportive sneakers for the high-impact dance cardio portion. Tracy Anderson Metamorphosis - Various Sets
Metamorphosis by Tracy Anderson: Hipcentric 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)
The daily commitment remains approximately one hour, typically performed six days a week. Hipcentric Phase (Days 11-20) The Hipcentric phase focuses
30 Minutes Muscular Structure (MS): This sequence completely changes every 10 days to continually challenge accessory muscles.
Focus: Pulling in the hips, lifting the glutes, and reducing the appearance of cellulite in the thighs.
Format: Typically includes 10 minutes of arms and abs, followed by 10 minutes of intense floor work on each leg.
30 Minutes Dance Cardio: High-energy, low-impact movements designed to burn fat without adding bulk. Sequence 2 Highlights
While specific moves evolve, the Hipcentric sequences generally involve complex, multi-angled leg movements. METAMORPHOSIS 90 DAY - HIPCENTRIC - Tracy Anderson
I’m unable to provide a full review of “Tracy Anderson Metamorphosis Hipcentric Day 11-20” because I don’t have access to the specific video content, nor can I verify the exact workout structure, moves, or intensity for that particular phase. However, I can offer a general template based on typical user feedback for the Tracy Anderson Metamorphosis series (Hipcentric level) that you can use to write your own review, or I can summarize common pros and cons reported by users for days 11–20.
Common feedback for Metamorphosis Hipcentric (days 11–20):
Sample review starter (you can customize):
“Days 11–20 of Tracy Anderson’s Hipcentric Metamorphosis definitely test your endurance. By day 11, I thought I had the moves down, but Tracy adds new layers and speeds up the tempo. The burn in my hip flexors and glutes was real—sometimes almost too much. On the downside, the camera angles can make it hard to follow new transitions, and the chatter about ‘muscle confusion’ feels a bit overhyped. Still, by day 20, I noticed my pants fit looser around my hips. Not for beginners, but good if you’re past the first 10 days and want a challenge.”
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.
In the Tracy Anderson Metamorphosis Hipcentric program, Days 11-20 (Sequence 2) represent the first major shift in your muscular structure work. This phase moves past the initial full-body "wake-up" and begins deep, targeted sculpting specifically for the pear-shaped body type. Workout Structure & Focus
Days 11-20 consist of a 60-minute daily commitment, typically performed 6 days a week:
30 Minutes Muscular Structure (MS): This sequence (Transform 11-20) focuses on pulling in the hips, lifting the glutes, and leaning out the thighs. Duration: 20 days (days 11-20 of the Metamorphosis
30 Minutes Dance Cardio: High-energy, non-impact movement designed to burn fat and increase heart rate. Key Muscular Structure Movements
The sequence focuses on "muscle confusion" by targeting accessory muscles from unique, uncommon angles to avoid bulk. Expect the following layout for this level:
Arm & Ab Work (10 min): Consistent across different body types to keep the upper body toned and lean.
Right Leg Sequence (10 min): Performed on all fours, often involving 40 reps per move.
Side Kicks: Lifting the leg out to the side before kicking back to target the "saddlebag" area.
Donkey Kicks: Traditional back kicks with specific variations in foot placement or angle.
Left Leg Sequence (10 min): Repeat the exact sequence for the left side after a brief position change to keep the working leg visible to the camera.
High Kneeling Transitions: Some sequences include moves from a high kneeling position, often encouraging free-flowing arm movements to keep the core engaged. Essential Equipment
To get the most out of Days 11-20, you will need basic gear available at retailers like Amazon or Target: Tracy Anderson's Metamorphosis - goop
You cannot do Tracy Anderson Metamorphosis Hipcentric Days 11-20 without proper fuel. The small, pulsing movements deplete glycogen stores rapidly.
By now, you have done the standing sequence. Days 17-19 focus heavily on the floor work—specifically the "clam" and the "side-lying leg lift with internal rotation."
This is where the Metamorphosis happens. Tracy uses a specific tempo: up for 2, hover for 1, down for 4. The eccentric (lowering) phase is slow to create micro-tears in the deep hip muscles. You will feel the muscles quivering independently of your will.