The Firm

Kickbutt Push Pull
Heidi Tanner, Kimberly Spreen
Year Released: 2005

This workout has already been broken down thoroughly, so I am just going to add my own opinions. I am reviewing this workout after having done it several times. Push Pull is a remake of the original Fitprime From the Ground Up, led by Heidi Tanner. Having done both, they are near exact, with the main difference being that FTGU is done barefoot and Push Pull is done with sneakers. The exercises and music sequencing is all the same. In general I do not think one needs both workouts in their collections. I prefer Push Pull because I like the updated set and production values, I prefer using shoes, and I like the inclusion of Kimberly for the cardio routines. This is a mostly strength oriented AWT workout with several cardio intervals which really keep the heart rate up. Heidi leads the majority of the video (the warm up, all strength work, all floor work, and final stretch) while Kimberly leads the three cardio intervals. This workout clocks in at about 50 minutes.

The workout starts with a warm up of quick moving cha chas, sashays, and side shuffles, combining curtsey lunges into a fairly intense (more so than other WFHN warm-ups) cardio warm up. The standing strength work begins with a lunge and biceps set, then a slide lunge set, leg press, one leg squat with overhead press, pushups with opposite hand on tall step (intense, gets my pecs every time!), four sets of triceps work (dips, pushups, French press, and kickbacks, done throughout the leg work), two sets of double arm back row and rhomboid pinches. The cardio with Kimberly is all kickbox-themed: the first set is mostly kicks with lots of roundhouse kicks to get up the heart rate, the second set is mostly punches with some good twisting and rotational work, and the third set is mostly v-step and knee repeater combinations. The cardio is sprinkled throughout the strength work. Heidi does lead what I might consider a 4-limb cardio segment using very light weights, keeping the arms at shoulder height and doing various tall climb variations on the tall step (I used 3# bells and could barely keep my shoulders up the whole time). Then down to the floor with Heidi for Pilates-inspired core work, one leg teasers and some crunch variations. I enjoy that the floor work was timed at the end of the workout instead of the beginning. Then the final stretch.

This is a very quick moving and intense workout. My heart rate gets up and stays up consistently throughout the workout until the floor work. I used mostly 12# bells and upped the intensity on the cardio, and got in a high intermediate workout. The moves are all creative and have little twists on them to make them more intense, like the tall step used for the pushup sequence. I usually get DOMS in my upper body more here as there is quite a bit of arm and back work in the DVD. This is one of my more used WHFN workouts because it moves very quickly, is fun and intense.

Like all WHFN workouts, the production values are excellent and the set has a classical look like the mansion set of the old Firm, but updated and fresh. The music score in Push Pull has a western/country theme, very peppy and fast moving which mirrors the fast moving moves and pace of the workout. Heidi and Kimberly both did a great job leading the workout. The background exercisers all had good form and didn’t do anything distracting or annoying. This workout always makes me feel good and WELL worked, but not puke in a bucket hard. I would consider the workout to be high intermediate but easily modifiable up or down depending on poundage used. I would recommend this to any who enjoy Anna Benson productions, AWT, and/or are looking for a creative update on a classic Firm workout feel and intensity. Grade A!
Instructor Comments:
Heidi and Kimberly are both great instructors. Kimberly has an obvious flair for kickboxing and that shows here (all three cardio sections are kickbox-themed). Heidi is classic, she was wonderful in the early Firm days and she continued to be elegant and professional in her WHFN days. They both smile and are encouraging.

Emily B.

09/15/2010


This is the first of the WHFN workouts that I've tried, and Pratima has urged me to post this review, so here goes:

I was initially a little confused because the cover shows Kimberley, but then Heidi Tanner starts off saying, "Let's work out from the ground up!" I thought maybe a "From the Ground Up" video got into the wrong DVD cover. But no. Heidi warms you up with a very simple hi-lo combo of V-steps and mambos and stretches.

Kimberly does about five cardio sections interspersed between the weight segments-- very short and includes simple kickboxing. Ie, jab-cross-duck is one section, and shuffles + two roundhouses and two front knees are another. These segments were not very tough and I would not do Push Pull with any cardio expectations. Kimberley is fine, but this workout doesn't really give her any chance to shine.

Heidi does all the weight segments; variations on leg presses, tricep kickbacks, French press and pushups on 14-in. step. She does one shoulder fryer, where you step up on the 14-inch platform while doing laterals.

Brief pilates/yoga segment, so short it's almost negligible. You start out with a variation on the rollup--you lie on the floor with your leg stretched forward, you pull your upper body up as that leg comes inward, then roll back down. You also do that move where you lie on your side, propped up on your elbow, and lift up to work your core, doing a few reps of torso twists. Then you do the cobra a few times.

Overall I got an intermediate weight workout with some tougher moments, very little cardio, with scarcely more pilates/weights.

If you like Firm Classics, complete with Greek statues and brightly mirrored room, you might like this. The music was fun, production values great. They had a country twangy song during the pushups, which was funny. Very reminiscent of old Firm classics, with some of the old vets back. Very bright and clean picture, and Heidi is just as she was in the old Firms.

Instructor Comments:
Kimberley doesn't get to show off much kickboxing chops here, but does fine with what she has. Heidi is Heidi--if you liked her in the old Firm videos, you'll like her here. It was like doing a Firm Classic updated for the new century.

acey

06/26/2006


Women's Health & Fitness Network Push Pull is part of the KickButt series and is a fusion workout, but I found it to be mostly strength and it kicked MY butt!! It's a remake of FitPrimes's From The Ground Up, but it's redone enough so that it feels like a "new" workout ... and it's better if that's possible!! As with all the WHFN workouts, the colors are vibrant and alive, the background exercisers are healthy and a delight to watch - especially the fit and beautiful Narty who looks as though she hasn't aged a day from her "Tortoise" and "Hare" appearances about ten years ago!!

Heidi Tanner leads, dressed in a red top and black pants, and absolutely tops her FTGU performance. Kimberly Spreen leads three cardio segments, also dressed in red and black, and does a great job with these! Her kickboxing expertise is given a chance to show itself, which I loved!

The breakdown is 8 minutes of Pilates, 14 minutes of cardio, 4 minutes of yoga, and 20 minutes of weights. Don't worry about going heavy - there are fewer reps than traditional all-strength training workouts so go for it! To increase the intensity of the cardio segments simply make your movements bigger or add little jumps and hops - it's easy to do here.

The warm up will be familiar from FTGU with the same music and nearly identical choreography. Since I love this warm-up, I was happy! I have to tell you I was prepared to not like this workout since I couldn't possibly see how FTGU could be improved. I was pleasantly surprised! I LOVE this workout!!

Static lunges are next with biceps curls and overhead presses, and a balance challenge. I used 2 12# weights and was very challenged. At the end of doing both legs Heidi takes you through a squat sequence where you extend the back leg and do more curls, adding more balance challenges.

Kimberly then leads the first of two kickboxing segments. It's not enough to really elevate your heart rate, but it's a nice break from the weights, just long enough, with a fun tune which will repeat itself in all three of Kimberly's segments.

Heidi returns with drag dips and a nice balance challenge here too. In between legs we do shoulder work. Again I had 2 12# weights, and they were almost too heavy for me. I'm an intermediate/advanced exerciser so anytime I have to stop or lower weights, I consider that a great workout for me!! The balance challenge after doing the drag dips on the second leg is to lift the leg out to the side and curl the dumbbell - harder than it looks! Very functional fitness and working the core kind of move!

Kimberly then returns with the second kickboxing sequence, and this one moves a bit more than the first so you can probably elevate your heart rate nicely.

Next is Heidi with leg press, and I love how she does variations first instead of just traditional leg presses for what feels like a million reps. No repetitious boring sets here!! Finishing this sequence is triceps dips off the high step.

Next is hover squats, where you lift the knee on the way up, then do shoulder presses. I like this because doing endless hover squats really bothers my knee, so the slower pace, the balance work incorporated into the move, and stopping to do shoulder work for a few seconds is a WONDERFUL change! Again I had 2 12# weights and was struggling. The triceps work in this sequence is a french press. We then do the hover squat sequence on the other leg, and finish that sequence with triceps kickbacks.

Kimberly then returns for the final cardio sequence which is a fun set of V steps, step touches, and knee repeaters. You can add intensity easily by jumping or hopping some of it, or going lower into the V steps.

Heidi is back then with push-ups, putting one hand on the tall step. A nice variation in this workout is to lift the opposing leg to the back while pushing down, then bring the knee in. You can really feel this in your core! I loved it! We switch sides then, completing the sequence.

Next is a tall box climb with "stomps" and mambos onto the box. It's not a lot of climbing and it didn't bother my knees at all. In fact, what burned were my shoulders from holding the 2 5# weights while climbing, then doing side lateral raises while "stomping"! OUCH! I kept wishing I had 3# dumbbells in my hands! This one will fool you!

A brief but very needed stretch is next, then onto one arm lat rows and rhomboid rows. We then stretch briefly again before moving onto the floor.

The V-sits are back from the original FitPrimes, and so are the dreaded oblique threads! She only does three on each side so go for it! They are KILLER, but SO effective! She then does that full bridge move where you're up on your shoulders with your hips lifted at the same time. I cannot do this move due to shoulder issues, so I did traditional bridge with weights on my groin. Heidi then says pec flyes are next and to grab LIGHT weights. Don't do what I did and grab your pec flye weight or you'll be dropping them very soon - LOL! We do the heels together and move the legs out to the side move along with pec flyes, but then we keep our legs out to the side and thread through them with the weights! You can see how you'd want LIGHT weights for this, and so did I - a bit too late I might add! We then do the V-sits on the other side, the oblique threads again, and end with plenty of cobra poses.

The final stretch is relaxing, thorough and well-deserved! It says 49 minutes on the DVD case but it's about 51 minutes total. A+!!!
Instructor Comments:
Carol_is_fit

03/25/2005


Push Pull reproduces the FTGU workout with vivid music & color but less intense cardio. Kimberly is a talented addition to this workout and directs the kickboxing moves with more precision than Heidi did in the original FTGU workout.

This workout is not as intense as the original FIRMs and I would not consider it as difficult or intense as the FIRM's Blast workouts (Maximum Cardio, Power Cardio, Cardio Burn) or even the FIRM BSS1 & 2 workouts. I would say the cardio is as intense as a Tamilee Webb cardio workout and the toning/Pilates segments too short to further any true strength gains for an intermediate exerciser.

If you're a Cathe-fan who likes intense cardio & focuses weight training you'll be disappointed in Push Pull.

If you liked FTGU and want a high-beginner low-intermediate workout with fantastic music & picture quality, you may want to add Push Pull to your collection. I am an intermediate exerciser and I can see using Push Pull on those days where I"m sore or coming back from an injury and I want a lighter workout.

I received my Push Pull/Steamin' Cardio DVD from Overstock.com on Monday (a day BEFORE the official release date). A bargain at $12.55 + $1 S&H.

Comparision of FitPrime From the Ground Up and WHFN/Kickbutt Push-Pull:

Heidi Tanner (strength & stretching), Kimberly Spreen (cardio)

Equipment: dumbbells, exercise mat, tall step. They use

Picture quality: Exceptional. Colors are very vibrant. So vibrant that in some transitions Heidi's red leotard causes an optical smeared effect. Can see skin tones well and skin imperfections when close-ups on exerciser's legs or chest.

Music: Exceptional. Very motivating, choreographed to moves perfectly, played very loud yet doesn't drown out voices. Mostly instrumental with some vocals, mostly the same tunes from FTGU. Choreographed to moves perfectly. Most tunes are a cross between tribal, jazz and pop - if that's possible. Music selections and matching are a very strong plus for these workouts.

Set: Greek columns, blue/night sky between with bright stars at top. White stone greek statues between columns supporting cauldrons with flames over their heads - although it's an obvious 'Halloween' flame effect. Few large ficus plants in white grecian urns in the corners, the same greek god-watercolor painting on the far left wall as seen in the FIRM 1 & 4.

Overall color scheme is deep blue & white, very striking. Colors are very vibrant.

Greek tiled floor. Heidi is on a dramatic modern multi-colored wool rug that I've seen at retailers.

Cast: 6 background exercisers including 3 from original FIRMs, such as Narty Waters. Exercisers are wearing different-colored tankini-tops with black capris, bike shorts or yoga pants. All are energetic & healthy. One exerciser demonstrates use of equipment substitutes such as water bottles for dumbbells, household stool for high step, and large books for yoga blocks.

Heidi is wearing a red camisole, visible black sports bra, and black calf-length tights, white athletic shoes. She looks healthy, not as relaxed as in FTGU.

Cueing is excellent. Heidi appears to be a bit more nervous than in FTGU - she doesn't use all the cues she used earlier such as the example "dipping your foot in very cold water". Always making suggestions on how to better balance or use the core.

Kimberly is in a red camisole with either black trim & straps or maybe it's a black sports bra & black capris, white athletic shoes. Kimberly is enviously shapely & gorgeous, like a cross between a young Geena Davis & Marilyn Monroe. She is natural on-camera.

Kimberly cues the kickboxing very well and has better form than Heidi demonstrated on FTGU. She keeps great form on her roundhouse kicks. Kimberly sometimes has that kickboxing posture where her shoulders slump forward, I know it's probably second nature but I wished she would stand up straight between segments so we could see how statuesque she is!

The camera transitions from Heidi to Kimberly by cutting to Narty or an exerciser putting down her weights or moving the step, then the camera returns to Kimberly already on center stage. Heidi's voice over says "and now, cardio with Kimberly". Kimberly thanks Heidi and introduces the move quickly while demonstrating.

Transitions back to Heidi are more direct, Heidi comes up, the two high-five each other and Heidi introduces the next exercise. I have to admit after the fourth 'high-five' I was starting to wish they'd just nod as they passed by...

Camera work: The camera angles are similar to original FIRM productions. The camera mostly focuses on the lead instructor in front of a mirror with 4 of the 6 background exercisers visible in the mirror.

DVD format: The DVD has very colorful motion menus with music & flying stars everywhere (as seen on the Kickbutt covers). The top menu allows you to select the actual cover of the workout you want - Push Pull or Steamin' Cardio. The Push Pull workout is chaptered very well, 19 chapters dividing cardio/toning segments - exactly the same as FTGU.

Each workout has a sub-menu labelled 'Select Tune' which is a mix-and-match menu. Folks with programmable DVD players will be able to program from both workouts.

The DVD main menu also has selections for an equipment list (that has pictures of equipment substitutes), first-time tips, credits, and a pass-through to Steamin' Cardio. Interestingly their is no 'back to top menu' link...

The first-time tips describes weights required, pick the right step height, what is your non-dominant side, how to avoid soreness, work up slowly, etc.

The Workout:
3.5 min WARM-UP
No static stretching, it's a dynamic cardio with some sweeping arm movements (cardio mambo-shuffle), identical to FTGU. PP eliminates the static stretching (plie, hamstrings, overhead arms) done in FTGU. The music is VERY motivating.

30 min AWT
Alternating 2.5-3 minute cardio/kickboxing intervals with 3-4 minute toning/stretching segments (exception: the leg-press/squat segment is 10min long). 14 min of cardio total.

These appear to be the exact same segments from FTGU except that the higher-intensity crescent kicks, tuck-jumps & lunge-jumps have been eliminated. Instead of crescent kicks Kimberly does front knee-ups. In another segment Kimberly does a boxer shuffle where Heidi had done a bouncing jump in FTGU. Instead of lunge-jumps in the March Out-In segment Kimberly does double-knee repeaters.

Also - in the kickboxing segments you can tell that Kimberly is trying to keep good form with some moves that would not ordinarily be combined by a kickboxing professional - doing two roundhouses - one on each side in succession.

Another observation: in FTGU Heidi sometimes suggests what weight to use - "I'm using 10lbs" whereas in PP there are no mentions of recommended weights except to say 'get heavy weights".

12 min FLOORWORK
Includes leg stretches, back rows, core work.

5.5 min STRETCH
Includes runnner's lunge, overhead stretches.

Breakdown:
FTGU PUSH PULL
mambo hippy mambo
stretch
dip hypers dip hypers
shuffle bob bob & weave Kimberly
dip drags drag dips
speed bag speedbag
nd step press nd press & dip
nd squats nd hovers
d step press d press & dip
d squats d hovers
lunge mambo march out-in
push-ups 3-limb push-ups
step stomps climb & stomp
western-style legs (hamstring/quad stretch)
back rows kneeling row
spine seated ankle-knee
nd v-sits nd core teaser
adduction flyes & v-thread
d v-sits d core-teaser
down dog warrior salutation

TOTAL WORKOUT TIMES:
51.5 min 51.5 min
Instructor Comments:
Dawn P

03/17/2005


Excellent music. I'd say FitPrime has the best workout music out there.

I liked the moves too - different and interesting.

I won't do a breakdown, but I just wanted to add my 2 cents about the workout.

I didn't love this like I did Fast Cheetah, but I enjoyed it a lot and will certainly do it again.

I felt pretty well worked out after 48 minutes or so.

I am really glad I bought the 12 pack now, because I have all these under-one-hour workouts that are interesting, work my whole body, but don't leave me totally exhausted. This works for me on those days where I have a lot to do when I get home from work, but still want a sufficiently 'hard' workout.
Instructor Comments:
I really really really like Kimberly a lot. She's motivating and friendly. She is as anti-stepford as one can get, which for me, is an excellent departure from the older-style firm "instructor demeanor".

Leela

11/30/-0001

Kickbutt Strong Bear
Keli Roberts
Year Released: 2005

This workout has already been broken down, so I am just going to add my own opinions. I provided a comparison between the WHFN Kick Butt Strong Bear and the original Fitprime Strong Bear (with Tracie Long) in the Fitprime Strong Bear review. I am reviewing this workout after having done it several times through the years. This is the updated Strong Bear from WHFN (led by Keli), with a few women background exercisers (one of them shows beginner modifications with prop replacements like water bottles and a common step stool). The music and production quality are excellent and it is filmed in a large mansion-like setting with statues in alcoves along the walls. I think Anna Benson was going for the “new” Firm look, and succeeded.

The workout clocks in at about 56 minutes and was mostly strength focused but did include a 4-limb segment, a boot camp cardio segment, a short jumping segment to work the feet, and some yoga throughout. Like all of the WHFN workouts, there is a functional feel to these and the exercises are very creative. Strong Bear particularly focuses on the inner thighs with a regular plie set, another plie set with one foot elevated (in releve) on the tall box, and a short set of tall box leg press off the side of the box using the inner thigh to push you to the top. There is also a side leg series focused on inner thigh lifts. The outer thighs are worked with a slow roundhouse kick series and some pilates-inspired “around the world” hip extensions. There are two (relatively short) leg press sets, one just leg press, the other leg press with curtsey dips. I liked the leg press and plie emphasis in this one, giving you a break from all of the lunges and dips in the other WHFN workouts (Push Pull and Pump come to mind). The upper body is worked nicely with several exercises for the triceps, two short sets for the biceps, one arm row and some rhomboid pinches for the back, “yes/no” pushups (pushup to stretch position and back, these are fun!) with one arm on the tall step, and plenty of military presses and lateral shoulder raises. The core is worked nicely as well, both during the functional moves, and in a fun and effective side laying series with both legs lifting and sweeping in front of you. The ab work is brief but it’s a good set as well.

I’ve been revisiting my WHFN workouts lately and they are such high quality, fun, productive, gently challenging, functional workouts that really work the whole body. I think some people think these workouts are too kooky (they are a little kooky but no more so than the original Firms, IMO) and maybe they aren’t for everybody, but I think if you can put aside the uniqueness of these workouts, and are interested in the workout style (AWT), you might give them a try! Keli appears to use no more than 10# weights but I use a variety from 5# through 15# and can make this into a high intermediate workout. You can also make it more intense by really putting the energy into it and not just going through the motions. Done as is (with up to 10# weights as demonstrated) it is intermediate, while beginners can use a light poundage and keep it low intensity (it’s mostly low intensity anyway). It is not really modifiable (nor meant to be) to be made super advanced. Both versions of Strong Bear are great but I think I like Keli’s even better, due to the production value and I feel the exercises are somewhat more balanced. Overall Grade A+!

Instructor Comments:
Keli Roberts is very professional, friendly, encouraging, and she gives excellent form pointers (and as others have mentioned, she also demonstrates good form herself). I have her WHFN workouts and her Bosu Xplode workout, and need to definitely check out more of hers because I like her a lot. She encourages you to push yourself, but to take things day by day and do what’s most comfortable for your body. She has an English accent.

Emily B.

08/31/2011


I love this workout! It's just tough enough for me that I feel I worked, but not so hard that I am exhausted the next day. I am an intermediate exerciser who is trying to get back into exercising consistently. This workout really helps because I like it so much!! I have no dread associated with it like I do with Cathe's weight workouts (which are just a little too much for me). I'd recommend this to beginners (who can use light weights) and intermediates. Advanced and catheites may think this is too easy but may like it because it is a different mix of exercises.

Instructor Comments:
I love Kelli! She's good at cueing and very inspiring!

dee

05/28/2005


Women's Health & Fitness Network Strong Bear is part of the KickButt series and contains 10 minutes of Pilates, 8 minutes of cardio, 4 minutes of yoga and 30 minutes of weights. With stretches it's about 54 minutes. Keli Roberts leads dressed in an orange top and black shorts, and she does a great job! As with all WHFN workouts the music is great, the colors are vibrant and alive, and the production quality is perfect.

The warm up includes tall box stomps. We then move on to step squats using medium to heavy weights. I'm an intermediate/advanced exerciser and I used 2 12# dumbbells here, which were fine for me. We move from step squats to step with abduction, then to squats with overhead presses and releves. There's a balance challenge here, as there is with all WHFN workouts. One thing I love about these is no wasted movements. No endless, boring repetitions of the same tired move. You're always working with variety and compound moves, incorporating functional fitness, balance, and core work!

Keli then says to "heavy up" but I kept the 2 12#'s to do plies with upright row and biceps curls. We alternate lifting the heels to work into one leg, and she takes us through a slow rotation and lunge sequence between sides. Small jumps from the plie stance are included, and they did not bother my knees, which are often bothered by moves like these. Pay attention to form and alignment and they're safe and effective.

Next we do side leg press, with the non-dominant heel on the step. Again, pay attention to Keli's form pointers and your alignment, and you will feel these correctly. So much of these workouts depend on what you put into them in terms of paying attention to form and posture. They're designed to work these, so you have to cast off what you "think" you know and pay attention to what the instructor is saying. You will work muscles in different ways and really feel and notice a difference the more you do this type of work!

We then move the non-working leg closer to the step and do leg press from the side, again pushing into the non-dominant leg on top. I used 2 12# weights again for this and really felt it!

Next are planks, into slow push-ups, back into plank, and a small jump as we stand. This is similar to the same move in FitPrime's Strong Bear, but there is more emphasis on the yoga positions and it's not as choppy this time. VERY challenging and I loved it!

We then do slow leg press with weights again, working the non-dominant leg and dipping back with the opposite one at the end of each leg press. It's slow and controlled, and there's a balance challenge involved when we lift the opposing knee at the top of the leg press, so be careful with weight here. One arm lat rows follow, and I used a 20#. However, bear in mind that immediately after the lat rows we do one arm biceps curls, and a 20# was too much for me!

We then do push-ups with the dominant hand on the step, and stand to do french press with one weight, standing on the non-dominant leg. I used a 12 pound weight.

We then stand on the dominant leg and do overhead shoulder presses, and I used 2 12#'s for this which was very challening for me. We then pick up light weights (I used 2 5#'s) and do front, side, front for shoulders, while standing on the non-dominant leg this time. We then stay on the non-dominant leg to do lateral raises with the arms.

Then, it's back to leg press this time on the dominant leg. The slow leg press sequence follows, this time on the non-dominant leg, followed by push-ups with the non-dominant hand on the step. This may all sound confusing but Keli keeps it straight by telling you which hand or leg to be on - dominant or non-dominant. A well-deserved and excellent stretch follows all this.

Next are hover squats using no weight. We incorporate pelvic tilts so pay attention again to form and alignment and you will feel the work.

Hip work is next, starting with the non-dominant leg on the step, the stick in the other hand, and doing roundhouse kicks which we then hold at the top. Burner! We then lie on the same side using the step and do side raises with the non-dominant leg. They are slow and effective! A pigeon stretch for that leg follows, then we move into triceps push-ups with planks, triceps kickbacks with small weights while leaning over the step, and finally triceps dips with small walks to the front and back, VERY challenging! We then repeat the hip work sequence on the dominant leg.

Next are calf raises with small jumps, which also did not bother my knees because I was very careful with form and I used the stick for balance.

Oblique work and inner thigh is next, and Keli suggests using ankle weights for a greater challenge. I will try this next time. Finally we do ab work including traditional crunches, and then a very relaxing yoga stretch follows.

I loved this workout!! I give this one an A+!!

Instructor Comments:
Carol_is_fit

04/04/2005




Equipment:
14" step-recommended, but I also use my 12" Firm box
Light dumbbells
Heavy dumbbells
optional ankle weights


Proportion of disciplines:
Pilates: 10 minutes
Cardio: 8 minutes
Yoga: 4 minutes
Weights: 30 minutes
Total: 52 minutes

This workout is a remake of the original FitPrime Strong Bear. The most noticeable differences are the beautiful production, glitch free editing, and a workout that seems to flow really well. Keli does an excellent job leading this workout. Her form and form pointers are both excellent. One of the background exercisers always use items that you can find in your home.

The WHFN workouts continue the FitPrime tradition of working your non-dominant side first. After the warm-up, and first cardio section, Step Stomps, the first weight circuit consist of, 4-limb hard squats,plie’ pivot rows, and plie’ leg presses.

Cardio #2 is called the Bootcamp Scramble, which is the squat thrusts, push-ups and marches combination. Strength circuit #2 consist of non dominant leg, back and arms, dominant leg and non-dominate chest, 1 leg triceps alternating shoulder presses, dominate leg, back and arm, non-dominate leg and dominate chest.

Yoga #1, which is step warrior, is followed by strength circuit #3. This circuit consist of, hip rotation and hovers, non-dominate stick kicks, triceps trio, and dominate stick kicks.

Cardio #3 is butt pops. Pilates follows this cardio section and it consists of, dominate ADD sole press, non-dominate sole press, and then staddle crunch.

The workout ends with a short yoga section.

I really liked this workout and I found it to be plenty challenging. I have to be honest. On preview, I thought Keli looked stiff, but my opinion changed after doing this workout. Keli did a wonderful job leading this workout.

Once the workout starts, it is pretty much non-stop until the pilates section. Both cardio sections are challenging, because you use medium to heavy weights during the 4-limb section and your body weight during the bootcamp section. I used 10 lb. Dumbbells during the 4-limb section.

The strength workout consists of giant sets, working your non-dominate side first before working your dominate side. You also alternate between lower body work and upper body work. This enables you to work the entire time. The only time you are taking a break is during an equipment change.

The poundage that I used for this workout was, 5-15 lbs dumbbells my first time doing this workout, and 5-20 lbs. dumbbells the second time I did this workout. I did modify the chest presses and the triceps presses. Instead of using my step, I used my push-up bars. For the push-ups, I placed one hand on one bar and the other on the floor to simulate the push-ups in this workout.
Instructor Comments:
Keli does an excellent job leading this workout. Her form and form pointers are both excellent.

Debbie Stout

03/28/2005

FitPrime Lean
Keli Roberts
Year Released: 2005

This is an Aerobic Weight Training (AWT) workout with a cardio emphasis and a functional fitness feel to it (as all FitPrime workouts have). This workout is completely low intensity (at most, small hops between moves) and the choreography is easy to follow. Keli Roberts leads the workout and is an excellent lead. Tamela Hastie is a background instructor, and I agree with others that she does “pan” for the camera and it is sort of annoying, but not overly distracting.

The cardio is strength oriented (leg abductions, squats, lunges, leg press) and there is quite a bit of arm work throughout – pushups with one arm on the tall box (both sides – really works the chest well), triceps kickbacks, triceps pushups, military press (one arm at a time, with leg work), lateral deltoid raises, and lat row (one arm at a time). There is also some table work and core work using the tall box, which follows the warm up. I generally do not prefer my floor work at the beginning of a workout; logically it makes a lot more sense to save it until the end to me. But overall it was a very fun, fast moving workout and I did work up a great sweat. Thinking it would be an easier workout, I used it when I was still sore from another workout, and it gave me a great cardio workout for that purpose. It clocked in at about 43 minutes with some stretches at the end. The stretches used a towel and were mostly leg focused.

Overall I say the workout is a low intermediate and can be modified up or down depending on poundage, which is used quite often for leg work interspersed with arm work. Keli seemed to follow a pattern of leading a cardio set followed by a “strength” set of a combined upper and lower body move (i.e., side lunges with lateral raise intervals), then back to cardio, for the duration of the workout. I thought this worked well and kept the boredom at bay – it made the workout very fast moving. Generally those who like Anna Benson productions, and the new Fitprime/KickButt workouts in particular, will enjoy this workout. Lean seems to have gotten a warm reception on the VF forum, and I think rightly so. It is fun and quick and I feel well worked out, but not strained. It is not as intense as a classic Firm cardio workout (like Maximum Cardio), but it is still a great low intensity strength oriented cardio workout. The music was great (there was one tune from Firm Fat Blaster that I loved!) and some of it had a Nintendo game feel to me (fun). Overall grade A.
Instructor Comments:
I really like Keli Roberts. I enjoy her as a lead in other FitPrimes such as Strong Bear. She cues well and is very encouraging, as well as an inspiration with her muscular physique.

Emily B.

05/24/2010


Women's Health & Fitness Network Lean is part of the FitPrime series, and is a fusion workout featuring 5 minutes of Pilates, 21 minutes of cardio, 6 minutes of yoga, and 11 minutes of weights. As in all the WHFN workouts, the production quality is excellent, the colors are bright and vibrant, and the sound is perfect! The music in Lean is especially motivating and uplifting!

Keli Roberts leads and she shines in this, achieving the perfect balance of grace and athleticism. She gives excellent form pointers throughout, and background exercisers are shown intermittently using common household items as substitutes. Also, a couple of background exercisers are shown doing modifications throughout.

Keli, dressed in black and looking quite buff in the upper body, starts with a fun, energetic and dynamic warm up featuring side to side movements and some unique arm movements such as "slicing" the arms. The music draws you right in!

Core work is next, and Keli puts the yoga block behind her head to use as a prop, and her feet are on the high step as she does rope climbs, crunches, and a bike maneuver. I enjoyed holding onto the block because it kept me in the upper part of the crunch without feeling like it was straining my neck, which is what it was designed to do. The reps were slow enough to really feel the work, and the music in this segment is wonderful!

Cardio is next and the movements are flowing and graceful, with yet another great tune! Watch Tamela for really graceful variations on Keli's more athletic-type moves - the camera shows her a lot during the workout. In the second cardio segment which follows, Tamela appears to stay on one leg while Keli switches legs, but other than that it's a fun, motivating segment, which starts with Tai Chi breathing. To make these two segments more intense, either do them again or increase arm and leg movements.

Dips are next, using the balance stick and one heavy weight, which is used for one arm shoulder presses in between. You can lose the stick if you have very good balance, and increase the weight, but be careful because this will really increase the balance challenge! She then does one-legged squats with no weight, and again to increase intensity lose the stick and add some dumbbells.

Cardio is next, using what Keli calls a "choo-choo", which is a sideways mambo next to the high step. Following the choo-choo's are wide V steps around the step, and she does a neat variation on calf raises in between. The music will be familiar from the Tri Trainer series!

One hand on the high step push-ups are next, followed by triceps push-ups. Lose the box to increase the intensity on the triceps push-ups. We then lean over the step or box to do triceps kickbacks with weight. I used two five pound dumbbells and really felt these!

Following these are side lunges like Tracie does in the Yorktowns, keeping the static leg straight. It's a great functional fitness move that doesn't require a great deal of weight to work! Shoulder work with dumbbells is done in between, so you want to grab your shoulder weights for the lunges. There's a significant balance challenge involved in this one!

Then we're back to cardio using the stick, and to increase the intensity here pick up a light body bar - I'd suggest no more than 6 pounds. Keli does grapevines and hamstring curls and it's a fun segment!

Leg press with a dip back using the same leg follows, and this is a REAL balance challenge! Be careful with the weight unless you have great core control! I used 2 10# dumbbells and I was sweating by the end of this one!

Cardio again, this time plie slides and "hops" in between which is calf work. Watch Tamela for a unique intensity increase modification! Keli also does mambo cha-cha's and rocking horse moves, and this is the most "dancy" part of the workout.

We conclude with traditional one arm lat rows and squats - go heavy to increase intensity.

The stretch is long and relaxing! The only complaint I have is Lean is only 43 minutes long! I give this one an A minus, and it's a keeper as well!

Instructor Comments:
Carol_is_fit

03/24/2004

Fitprime Metaboost
Heidi Tanner
Year Released: 2005

This workout has already been broken down thoroughly, so I am just going to add my own opinions. I am reviewing this workout after having done it a handful of times in entirety. A couple of years ago I decided I liked Pump better than Metaboost, so stopped doing Metaboost on a regular basis. Recently I have rediscovered it and while it is somewhat similar to Pump (both WHFN FitPrime workouts are led by Heidi Tanner and are strength focused) it is unique and fun in its own right. The music included the menu option music found on all Fitprime workouts (repeated a couple of times), and some other good tunes, not as good or varied a soundtrack as other WHFN workouts but still better than most exercise videos.

I have gotten a lot of mileage out of the WHFN workouts, especially those which are strength focused (Pump, Strong Bear, Crunch Time, and Push Pull especially). This is a 50 minute strength oriented workout that includes low impact 4-limb cardio intervals (no high impact aerobics here) but is mostly weighted and unweighted strength training for the upper and lower body (there is a 5 minute floor section which is marginal for the abs). Heidi leads with five or six background instructors (all female) who you will recognize from all the other WHFN workouts. She uses two pairs of weights, a light and heavy pair of unspecified poundage (I used 5# for my light and 12-15# for heavy which I felt was appropriate for an intermediate-advanced level but one could easily lighten up-I would not recommend more than 5# for the 4-limb work however), a yoga block (but you can do without it), the tall step (cannot do without), and an exercise dowel (you can do without the dowel but she does use it frequently for stabilization and as a stretching mechanism).

In general I found Metaboost to have a more athletic, less functional-fitness feel than Pump, so not as many balance challenges or (albeit indirect) core work, but still the exercises were efficient, executed safely, and got the job done. I thought Metaboost seemed to focus more on a high rep / endurance style workout while Pump focused on slow reps using high poundage. I used low poundage when I needed to, but tried to sneak in higher poundage when I could to really feel the burn. Heidi balanced the upper and lower body work nicely, and overall kept them separate (not too much combined work except in the 4-limb).

Upper body work included triceps dips and triceps pushups for the triceps; several sets of military press (both heavy and light poundage) and some lighter bent arm lateral raises for the shoulders; a scapular retraction and double arm row set for the back; two sets of pushups - each set on opposite arms with one arm on the yoga block to work the chest; several sets of biceps - traditional, hammer, and across the chest curls using various poundage to work the biceps.

Lower body work included plies with one leg on the tall box (tough!), unweighted dips and inner thigh lifts (I used an ankle weight to intensify), outer thigh lifts with 4-limb work, leg press using one heavy bell and the dowel for stability (I used a barbell to intensify), one leg squats using various foot positions; squats with yoga block squeezed between thighs which I found uncomfortable and not effective (a squishy medicine ball would have been a better prop); a set of curtsey lunges as well.

The floor work is in the beginning of the workout after the warm up, and because I strongly prefer the floor work at the end, I skip over this segment. It is 5 minutes long and appears to include clam and boat variations. The final stretch was about 5 minutes long and included athletic stretches, though I tend to prefer my own stretches so can't comment on this section. There wasn't really any yoga or pilates elements except in the floor work which incorporated pilates.

Without the floor work, this was a 45 minute strength-oriented AWT workout for upper and lower body. I would consider this intermediate and can be modified higher or lower based on poundage used. True beginners can use light weights (or no weights) and the exercise dowel for assistance, and as a high intermediate exerciser I was able to nix the dowel on most moves and heavy up on poundage whenever possible, however, I do not think this video has the capacity to become truly advanced. While not one of my favorites, this is still an excellent addition to the WHFN series and is good for variety. I used it on a light day for a slightly easier (but still challenging) strength workout and was very pleased - I felt energized, worked out but not wiped out. I think almost all WHFN workouts are a must for any Anna Benson fan, and I would recommend Metaboost in particular to those who enjoy AWT but don't mind a non-mainstream set and music selection, enjoy traditional strength moves, are Heidi Tanner fans, prefer low impact 4-limb aerobics, and/or want an intermediate workout. Overall grade B+.

Instructor Comments:
Heidi is superb. I have and enjoy all of her workouts. She is one of my favorite Firm (Firm Cardio) and WHFN (Push Pull, Pump, Metaboost, and Steamin' Cardio) instructors. She gives thorough form pointers, she meticulously mirror cues, she smiles and is very encouraging. She is both warm and professional. She is a top-notch instructor, IMO.

Emily B.

11/02/2010


I had heard a lot about FitPrime workouts and then WHFN workouts. In reading about them, I wasn’t sure that I would like or enjoy any of these workouts. I tend to enjoy more straight-forward strength workouts. But, in reading about FitPrime Metaboost, I kept wondering about it, so I traded for it. Color me surprised when the workout flew by and I enjoyed it. Granted, it wasn’t hard and there are some downsides to the workout. However, the fact it wasn’t hard doesn’t mean it was easy for me either. It is a good workout for me to keep around for those days when I want a strength workout, but can’t face the more intense workouts I have.

This workout is beautifully filmed and the colors seem rich on the screen. Heidi does a good job leading the workout and gives form pointers throughout the workout. However, there were times her form pointers left me say, “Huh?” because I didn’t know the term she was using or it just didn’t make sense to me. Other times, she could have given more detailed form instruction. Overall, however, I felt I knew what she was saying. There is a group of background exercisers behind her, one of which is a modifier who uses different household items that can be substituted for different pieces of equipment. For example, she uses a book instead of a yoga block. You do switch between equipment quite a bit, but the pace didn’t seem frantic as in some of the Firm workouts. One of the things I LOVED about the DVD is they had an equipment list on the DVD menu that gives a list of everything you will need during the workout. Why don’t more workouts have that?

I wouldn’t get a lot of WHFN workouts, but this seems like a good addition to give me a low to mid-intermediate option of a strength workout using weights that doesn’t have the dread factor of other workouts when I am tired or when I am in one of my “cardio junkie” phases.

Instructor Comments:
She is calm and encouraging. There are times she comes across as scripted. But, she also seems to have a good time with the workout and draws me in.

Laura S.

03/03/2006


Since Carol has already broken this workout down in detail, I'll just offer my impressions. I was excited to try this workout given that I really like the older FitPrimes (including one led by the instructor here, Heidi Tanner) as well as the one other WHFN workout that I tried. Unfortunately, I was quite disappointed in this workout. On the one hand, it had many good points, but on the other, it seemed that each good point had an accompanying down side. Here are my thoughts:

*The warm-up was nice, although inexplicably labeled as "cardio" on the menu--it never really got to that level.
*The aerobic effect of this workout was quite minimal. The two 4-limb cardio segments (8 minutes total) were fun but not very intense; the second one in particular had some unique moves but was performed way too slowly for any aerobic benefit.
*After the warm-up, you immediately go to the floor for core work, and I wasn't crazy about that sequencing. I also wasn't quite sure if I was correctly incorporating the yoga block into the moves--Heidi does not spend much time discussing form--and I felt the work in different places than where Heidi said I should be feeling it.
*I was really confused about what weights to use throughout the workout. Heidi sometimes says "heavy" or "light," but she never tells you what she's using, which would have been helpful. There were times when I would have liked to go heavier with my weights, but the flow of the exercises made this difficult to do, and thus I often felt as if I wasn't working very hard.
*Although I love using the tall step and didn't mind adding the yoga block and the stick, overall, the use of equipment in this workout felt awkward to me.
*Finally, although I like Heidi, I really wish she had provided more details about form, especially for some of the more unique moves. For example, I liked the idea of doing a plie squat with one foot on the step, but I just couldn't find a position where it felt right, and Heidi didn't say anything that helped.

Overall, I didn't much enjoy this workout while doing it, and I didn't feel adequately worked out once it was over, which was especially disappointing given the length (49 minutes). Although there might be a "learning curve" to getting the hang of the exercises--and I could certainly envision how the moves might be effective--I just don't think I'll feel motivated to do this workout again.

Instructor Comments:
I like Heidi and enjoy one of her older FitPrime workouts, From the Ground Up. However, as mentioned above, I just wanted more guidance from her here, especially with respect to how heavy to go with the weights and more detailed form cues.

Beth C (aka toaster)

02/24/2006


Women's Health Fitness Network Metaboost is part of the FitPrime series and is described as a fusion workout containing 5 minutes of Pilates, 8 minutes of cardio, 6 minutes of yoga and 30 minutes of weights. The set is gorgeous, the picture and sound quality are flawless, and the colors are beautiful! Heidi Tanner leads, wearing a red top and black pants. She looks as though she never aged from her original Firm days! She sparkles and has a perfect screen presence. She gives excellent form pointers throughout, and modifications are shown in the form of 5 background exercisers shown using household items intermittently.

The warm up is energetic with only a few static stretches. Heidi starts on the floor with core work, using a yoga block held between the knees. Oblique and tranverse abdominals are worked in two exercises, and if you really concentrate on imitating her form and squeezing the block, you will feel it. A modification is shown using a sofa pillow, and I can see using a small medicine ball here as well.

4 limb is next, and this pattern reminds me of the original Firm workouts. Plies with biceps curls, side toe taps with side delt raises and step touch with overhead presses. I used five pounds and the tempo was just right for that. I would consider myself an intermediate/advanced exerciser. The tempo was never too fast, and it varied between slow and fast. I can't say this will elevate your heart rate much if you're a seasoned exerciser, but it's useful for lower weights/higher reps training.

Next are dips using the stick for balance, but you can easily modify this by not using a balance tool and adding ankle weights to increase intensity. Dips are alternated with front sweeps, working the inner thigh. Adding ankle weights will increase this.

Seated shoulder work is next, alternating with rows for the back. She uses a yoga block in your lap to help stabilize, but it's not necessary if you have good balance. It's easy to modify this up just using heavier weights.

Leg press is next on one leg, using a stick and one dumbbell. Again, easy to modify up using two weights and no stick.

Next is 4 limb again, and this one is less intense than the first segment in terms of cardio effect, but again is good for lower weights/higher reps strength training.

The next segment is squats using the step behind as a guide, but it's not necessary. Heidi uses one dumbbell and the stick, and I used two 15# dumbbells and really felt this! You use one leg and there's a balance component involved. Variations in the leg position are used, and I really loved this segment! Triceps push-ups are included here, done on the step, but for more intensity just do them on the floor. Cursy dips return, again on one leg, and if these bother you just do more squats. Because they're done fairly slowly I was able to do them without bothering my knees, holding the two 15# dumbbells.

Next are biceps curls while balancing one foot on the yoga block. It takes a few reps but then you realize how it's also working the core doing them this way. I used two 15# dumbells and I really felt these!

Plies are next with one leg on top of the step. I found these a bit uncomfortable at first, but did them anyway and by the end, I had the balance just right. Heidi uses a stick and one dumbbell - I used a 15# dumbbell and no stick and found the balance challenging without it. She then places the dumbbell on the outer thigh and does leg lifts. Again, I did not use the stick and enjoyed the balance challenge that provided.

The other leg is then worked in the squat sequence, and again the triceps push-ups and cursy dips are included.

Next comes a push-up sequence putting one hand on the yoga block to isolate one side. Both sides are worked, and triceps dips are done in between changing sides.

The other leg is then worked in the plie sequence, and a very nice stretch follows, incorporating yoga moves.

I absolutely loved this workout!! I would give this a solid A, and it's a keeper!!

Instructor Comments:
Carol_is_fit

03/23/2005

Fitprime Upper Body Burn
Keli Roberts
Year Released: 2005

I feel like this very efficiently worked the upper body as promised by the title. All of the WHFN videos that I've done so far seem to work the non-dominant side all the way through and then goes through all of the exercises on the dominant side. Which was kind of confusing for me at first. I also get mildly annoyed at all of the equipment switching going on with WHFN. I do like these workouts though because I get a solid intermediate workout. I pretty much reserve these workouts for days when I'm just not up to hardcore intensity. Even though they are advertised as 'fusion' workouts, so far they've seemed just like non-traditional weight training or pilates to me. I don't think I would ever do a rotation of strictly WHFN videos. I would probably alternate with higher intensity cardio.

I've always loved Keli Roberts' workouts. A lot of the moves she does in this are similar to stuff she's done in other videos; but there is some "Firm" stuff in there that is thrown in.

Instructor Comments:
Keli was as always a professional and a good instructor. She was more serious and less chatty than usual in this video. I believe all of the WHFN instructors are like this.

Lady D

07/22/2006


This is the first WHFN video that I've done; I've been eager to try this, as I really like the uniqueness of the two older FitPrimes that I own (From the Ground Up and Just Right Weights+Cardio+Yoga). This wasn't quite what I expected, and there were some things I didn't like, but overall, I enjoyed this workout. The box describes as being 7 minutes Pilates, 13 minutes of cardio, 10 minutes of yoga, and 25 minutes of weights for a total of 55 minutes, but I clocked it at 56 minutes.

Since Carol has already provided a nice breakdown of the specific exercises, I'll just give the DVD chapter breakdown (accessed when you choose "Select Tune" off the main menu) along with some brief comments:

1) Cardio--Push Circle. This was the warm-up, which was just under 4 minutes and included a lot of moves to open the arms and shoulders as well as some balance work.

2) Weights--ND (non-dominant) Row and Push.

3) Cardio--5 Limb Delts. This was pretty slow, mellow cardio.

4) Weights--ND Row and Sweep.

5) Cardio--Pump and Punch. More energy here.

6) Weights--ND Chest and Tri's. The tricep move was very interesting; you lay on your side and push your body up with your hand on the block--it's sort of a side push-up, and I definitely felt it!

7) Weights--Guns and Delts.

8) Weights--D (dominant) Chest and Tri's.

9) Cardio--Walkin' Stick. The stick wasn't really essential to this segment; it mostly added a bit of flair the the moves.

10) Weights--D Row and Push.

11) Weights--Tris and Delts.

12) Weights--D Row and Sweep.

13) Yoga--Towel Rotation. Here, you sit on your tall box and use a towel to peform some of the stretches, such as cow-face arms (a yoga strap would also work).

14) Yoga--Balance. There is a brief balance segment, but this section consists mainly of modified sun salutations using the tall box.

15) Pilates--Ball Core. There really isn't that much Pilates here, but you do the double leg stretch, rolling like a ball, and bridge as well as some traditional crunches.

16) Weights--Pec Flyes. Lat pullovers are also included here.

17) Pilates--Bridge. This is actually all of the abs moves performed on the second side.

18) Yoga--Pretzel. Actually, I think this final stretch is more like a Pilates move, the Mermaid.

From the above description, you'll see that the non-dominant side of the body is worked first, which I like. However, what I missed from my earlier FitPrime videos is the ND side being worked MORE; that doesn't happen here. Also, I found the sequencing of the exercises to be kind of confusing--ie, the way you perform certain exercises on one side of the body and then do a whole lot of other stuff before finally moving on to the second side of the body. Similarly, I was often confused by Keli's positioning; the mirrors on the set made it even more difficult for me to figure out exactly where I should be.

Okay, those are the things I didn't like, but there was a lot that I did like too. I really appreciated the fact that the weight work was challenging, yet didn't leave me feeling totally wiped out (although I may go a bit heavier next time). Similarly, the cardio was short and fun, yet it did get my HR up enough for at least some minor aerobic benefit. Although I wouldn't exactly call the stetching segments "yoga," you do get in some nice yoga-inspired stretches. Finally, I found that the time really flew by for this workout, and I suspect that I'll have zero dread factor for it in the future.

This is probably not for the hard-core, advanced weights exercise, but it's a nice choice if you're looking for a solid, somewhat unique intermediate workout.

Instructor Comments:
Keli was a little more subdued than I've sometimes seen here, which I liked. However, I thought her cueing was a bit off--it seemed to be a little late, and I had some trouble following along at times, especially trying to figure out whether I was supposed to be on the ND or D side. Finally, I can see why some people complained about Tamela being a background exerciser--she really DOES constantly mug for the camera!

Beth C (aka toaster)

10/28/2005


Women's Health & Fitness Network Upper Body Burn is part of the FitPrime series and contains 7 minutes of Pilates, 13 minutes of cardio, 10 minutes of yoga, and 25 minutes of weights. Keli Roberts leads, dressed in an orange top and black pants, and looking very buff in the upper body! She does a fantastic job leading this fun and challenging workout!

The warm up includes upper body moves and balance segments, and is energetic and fun. As in all the WHFN workouts, the production quality is perfect, the colors are vibrant and alive, and the music draws you right in!

One arm lat rows are next on the non-dominant side, followed by push-ups with your non-dominant hand on the step and the other hand on a yoga block. The segment ends with triceps push-ups using the high step. You can make this as easy or as challenging as you like by decreasing or increasing the weight for lat rows, and moving further away or closer to the step for triceps work. I'm an intermediate/advanced exerciser and I used a 20# weight for lat rows.

4 limb cardio is next, and the emphasis is on upper body moves by doing side front sides with simultaneous side delt raises, squats with biceps pumps, and small side lunges with alternating triceps extensions and biceps curls on the opposite arm. Firm and FitPrime fans will recognize these moves from other workouts.

Back to one arm lat rows with the non-dominant arm and again I used a 20# weight, then we pick up a smaller weight (I used a 5# one) to do two quick side delt raises with the non-dominant arm and one fast one. Push-ups using the step and yoga block follow.

Cardio is next without weights, and we do lift and punch, box steps, hamstring curls and sashe's. Fun!!

Double arm lat row is next and I used two 12# weights. We do biceps curls immediately so keep that in mind when choosing weights. We then do push-ups using the step and yoga block, this time with rotation to the side off the block after each rep. We also do those side lying triceps push-ups putting one hand on the block and using it to push off the other side. If you do them exactly as Keli shows you will really feel the work in the triceps!

Seated shoulder work is next, and I used 2 5# weights. We do slow shoulder press almost overhead, long lever side raises, and then full overhead presses.

We then repeat the double arm lat rows and biceps sequence, this time rotating off the dominant hand in the push-up sequence.

The first one arm lat row sequence follows, using the dominant arm this time. Following this is seated one arm triceps extensions, then back extensions with both arms while leaning over the high step, then we finish with rear delt work.

Next is the second one arm lat row sequence, using the dominant arm. A stretch follows this sequence.

Sun salutations going into a lunge, plank, then down dog, using the step follows. In between sides we do a balance stretch.

Core work consists of Pilates sits, roll ups, then bridge work with the block between the knees and one leg lifted. Very challenging! We finish with crunches.

Pec flyes are next, as are one arm pullovers. I used 2 15# for pecs and one 15# for pullovers. The set is long, but effective!!

Back to core work to do bridge and one leg in the air on the other leg, and that segment finishes with reverse curls, still holding the yoga block between the knees.

We finish with a relaxing stretch.

I loved this one!! A solid A!!

Instructor Comments:
Carol_is_fit

03/31/2005

FitPrime Crunch Time
Susan Harris
Year Released: 2003
This workout has already been broken down, so I am just going to add my own opinions. I am reviewing this workout after having done it once (the same day I received it – I waited forever to catch this one on Amazon!) The updated Crunch Time from WHFN is my all time favorite workout EVER, so I was excited to try the original for an extra challenge and because I love Susan Harris (of Firm Volume 1 fame).

WOW this one is tough. It clocks in at 45 minutes, and like many original Fitprime workouts in comparison to the newer WHFN workouts, it is very similar to the remake, BUT Crunch Time has enough differences (and many cleverly challenging tweaks) to keep it interesting, feeling new and different. Actually a lot of the exercise tunes were sequenced differently, and some tunes had entirely different exercises, that it really felt like a different workout! Which is great, because some of the other remakes (like Strong Bear) are just about exact to the original which makes it sort of boring. (In my opinion, no reason to get both the old and new Fitprime/WHFN).

Even with Susan as the lead, I wasn’t sure how this would measure up because of how much I adore the WHFN Crunch Time. While I still love the remake more, I was astounded at how the original really kicked my butt hard! There were three four limb aerobic sections (one of them replaced a kickboxing sequence from the remake, which I missed, but the 4-limb work is tough!) I used 5-6# dumbbells for these sets, and will probably only use 5# for future use because 6# got to be exhausting. There was an additional cardio/endurance tune (completely nonexistent in the remake) of standing oblique and outer thigh extensions (with ankle weights) that was really quick, intense, and fun! That was a major bonus! The tall box climb set was somewhat different, the stomps were the same but she jumped on the tall box. I liked the move but did NOT feel secure using the Fanny Lifter so I would recommend caution. I felt like the tall box could/would easily topple at any moment. The hopscotch segment used plyo jumping squats instead of skaters, which was fine with me.

Many of the strength segments were the same, with subtle (and more challenging) differences. The lunge/bicep curl set used single arms alternating with both arms instead of completely both arms in the remake; the tall box press did not incorporate a knee lift like in the remake; the triceps/good morning segment was harder in that you had to balance on one leg with the triceps kickbacks instead of standing in the remake. The arm work was clearly more extensive in the original, which I thought was great, because the remake is somewhat weak on the upper body. The original had two sets of heavy French press instead of one, the 4-limb sections were longer and more extensive, and the yoga set incorporated several triceps pushups which was sort of glazed over and shortened in the remake. The plie sequence worked military press, upright row, AND biceps instead of just lat squeezes in the remake. I used 12# bells for the heavy strength work (arms and legs) and I would not recommend going any higher than this, due to the compound moves and functional fitness feel.

The warrior pose yoga work was at the beginning of the workout instead of the end, which I didn’t think made sense logistically. I like stretching the muscles after they have worked hard and are more pliant. However the floor work for the core was at the end in the original, instead of the beginning in the remake (to me the end would have been preferable), so I suppose both Crunch Times have their own quirks and nuances. The core work was similar (if not exact) as the remake, but Susan had you put on ankle weights, so the original was more intense. The final stretch was more traditional and athletic than the ashtanga(sp!) yoga that the remake featured. The warm up was nearly identical, with aerobic-speed chair pose variations and rib cage shifts.

One notable difference between the original and remake is that the original is not “woo woo” – most of the moves are the same (or similar) but Susan does not use the names for some of the moves, like the crouching phoenix, or being able to feel your “wings” or “build out of your foundation” or using the “fire breath,” or some of Tamela’s joking like “calling all muscle fibers” and that sort of thing. I actually enjoy the woo woo but it is hardly a deal breaker. But for those who don’t like Tamela’s quirky attitude, you will probably appreciate Susan’s more professional personality. Susan does make a comment at one point about the workout being better than dieting, which reminded me of her Firm Volume 1 days!

Like the remake, this workout is definitely FUN and the music is awesome. I really like the variety of moves and get a great sweat with both volumes. But the original has so much more intensity, and more balanced upper/lower body strength work, that the exertion is comparable to a classic Firm workout (except shorter) in my opinion. The original was definitely TOUGH where the remake is more just fun than anything else. However it wasn’t so tough as to develop a dread factor, definitely doable for anybody in the intermediate spectrum. With heavier weights (up to 12# bells for the strength and 5-6# bells for the 4-limb cardio) this is definitely high-intermediate for sure – whereas the remake is intermediate at most, even using the same poundage. The original would be preferable for somebody who cannot do high intensity because the only jumps were in the hopscotch segment (the remake has much more jumping).

The production quality is just adequate…the remake’s quality (all of the WHFN DVDs) is definitely better. The set is small (only Susan, no background exercisers) and sort of bare, somewhat colorless and not interesting to look at, but the camera work is fine and the instruction and music of course is excellent. I am usually pretty picky on production values but I love Anna Benson workouts, and the filming, while not stellar, is still okay (not poor quality) so it is only a small deterrent. Actually I worked so hard in the workout that I barely noticed the barren background. I have the DVD version and it is very well chaptered (every tune gets its own chapter). I would highly recommend this workout to anybody who enjoys Anna Benson productions (and original Fitprime workouts in particular), AWT workouts, combination moves, 4-limb aerobics, and/or functional fitness workouts. Grade A!
Instructor Comments:
Susan is wonderful. I loved her in Firm Volumes 1 and 4, and would have loved to see her make more workouts. Even 20 years later (than her classic Firm days) she is still an inspiration to look at and she still has all of the qualities of a great lead. She speaks clearly, gives good cues and form pointers, and has a professional and down to business, but still enthusiastic and warm, personality.

Emily B.

07/27/2010


To start with some background information on me, I haven't yet tried a FitPrime that I didn't like; something about the quirkiness of these workouts just works for me. At just over 44 minutes, Crunch Time is a bit shorter than some of the other FitPrimes, but it still kicked by butt! For this workout, you'll need both light and heavy weights (I used 5# for 4-limbed cardio, 8# for most of the strength training--I didn't feel I could go higher given that it was mostly compound moves, but I did use 15# for the one-armed lat rows), a high step, and optional balance dowel and ankle weights.

Susan starts the warm-up with some simple stretches and then begins raising the heart rate with fast squats. Following this, she returns to stretching with some recognizable yoga postures, including warrior 1, warrior 2, side angle, and triangle; she doesn't offer much info about form, so those unfamiliar with yoga may wind up a bit off here.

This first 4-limbed cardio segment comes next. The moves felt a bit awkward to me here, and it didn't raise my HR into my target zone--but no problem since the strength work soon did! Susan starts with compound toning work, doing dips/hyperextensions combined with upper body work and then staying in the same position to do toe raises that really work the glutes! Before repeating on the other side, there is a nice little cardio interlude consisting of hops, skips, and little jumps; this was fun and DID get my HR up.

Next comes some upper body only work with lat rows and french presses (this was the only time I went heavier than 8#). Then it's on to leg presses, making it tougher by adding bicep curls, and another move that's tough on the glutes, a sort of squat on one leg (there's actually quite a bit of balance work throughout). Again, Susan inserts a cardio segment before moving on to the other side; this time it's fun, 4-limbed moves which incorporate side touches, kicks, a rocking move, and delt raises.

After repeating the leg press on the other side comes the final cardio segment performed on the box--this is what wiped me out! You start with simple chugs but then jump up just enough so that your chugging foot comes off the box--wow! I could barely make it through the second side. Plies with combined upper body work follows.

Susan then leads you to the floor for a few brief stretches, but you quickly move into tough triceps push-ups; not only does Susan do a lot of them, but also she does TWO sets! Then it's back to standing for triceps, again combined with balance work, and plies combined with both standing abs work (twists) and abductions. Calf raises finish the standing work, and then you put on your ankle weights to prepare for the floor work.

More upper body work comes first, with pec flies and pullovers alternating with an inner thigh squeeze. The abs work incorporates several Pilates moves, including rolling like a ball (performed very slowly), single leg stretch, and a teaser variation. Susan concludes with a final stretch that she barrels through at a pace too quick for my liking.

Although overall, this workout was a bit more traditional than some of the other FitPrimes I've tried, I still liked it a lot, especially the fun 4-limbed cardio, the use of the tall step, and the addition of balance work. Although this is more of a strength workout than a cardio one, my HR was in my target zone for 22 minutes, which was a nice bonus; it also showed that I burned about 250 calories. This might wind up having a slightly higher dread factor for me than my other FitPrimes just because it's so tough, but not enough of one to prevent me from using it often.

Instructor Comments:
My only previous exposure to Susan has been in the Firm Parts videos, where she seemed a bit over-the-top to me; I found her to be more toned down and thus more likeable here. She cues well using FitPrime's non-dominant side first principle.

Beth C (aka toaster)

03/06/2006


I bought this as part of a DVD compilation. I just tried it. I wasn't sure that I would like it. It was an excellent workout. I don't think it is that easy, though. She does one move where she does a step hop onto the tall step. Ouch! Next time I'm lowering my step to 10 inches for that one. That move for me is a calf injury waiting to happen. I liked the music. If you like FP workouts in general you should like this one.

Instructor Comments:
I am in awe of her. She doesn't look buff but is as strong as you remember her in Firm V.1

carole

10/25/2004


With strength work, I am an intermediate exerciser, who flirts with advanced work, but find I’m content staying at an intermediate level. I have really enjoyed getting into workouts on the ball and Pilates as an alternative to traditional strength training. I wanted to try a FitPrime tape because I had heard so much about their creativity and effectiveness. After reading the reviews, I chose this workout because it seemed like it would be a good total body strength workout.

Susan Harris leads the workout by herself in what looks like a studio to me. The music is good, good enough for me to notice it. With standard Dynamix type music, it usually doesn’t even register with me. She gives form pointers and directions throughout the workout. The workout includes a lot of compound moves and strength moves that are put together differently than a standard Firm or Cathe workout. Balance is a component of some of the moves.

Overall, I came to two conclusions. First, the workout is well done. The production values are good and the workout obviously was planned and it flows. Second, I did not enjoy it. There was just too much “creativity”, seemingly for creativity’s sake, for me. The balance component was something I did not enjoy. And, I just kept looking at the TV and saying either “You want me to do WHAT?” or “Yeah. Right.”

This workout will strongly appeal to some people. Others will hate it. I’m not sure there will be a lot of middle ground.

Instructor Comments:
She is calm and knowledgeable. She exudes confidence.

Laura S.

09/16/2004


I just did Crunch Time for the first time this morning and I LOVE IT! This is a challenging, total body, aerobic weight training workout with tons of variety and the coolest music of any workout video (all of FitPrime's videos have the best music in the industry).

In 45 minutes you get a full workout. I was dripping with sweat and felt totally worked out at the end of this workout.

I highly recommend this one!

SassyGirl

Instructor Comments:
Susan is great in this video. Her cueing is perfect and she is really an inspiration to workout with!

SassyGirl

07/30/2003


Jen gave an excellent breakdown of the moves in this video so I see no point in rehashing. I will say that the almost schizophrenic mix of moves in this workout - from yoga to light weight 4-limbed cardio to heavy weights to cardio bursts and back to yoga - seem to me to be designed differently just for the sake of being "different." By that I mean that there is no real focus here. I just finished and I feel refreshed, yet not terribly worked out.

I'm thrilled as punch to have Susan in front of the camera again ... as to the workout, let's say I enjoyed it and will certainly keep it for light days.

Instructor Comments:
As always, Susan is extraordinarily motivational and inspiring. She's always been my favorite Firm instructor and now, at 38 (or whatever) & the mother of four, her body is even more beautiful than in the Firm's Classic Vol. 1. She moves with the grace of a ballerina and her cuing is awesome. Anna Benson has been crazy to not use Susan before this!

Pamela

07/26/2003


Crunch Time Review

Warm-Up

~ Side stretches
~ Rib cage reaches (Volume 1 anyone? )
~ Rib cage with knee flexion
~ Squats with twists and knee raises
~ Warrior pose
~ Downward-facing dog

Cardio

~ Side squats with weights
~ Squats with abductions and curls & overheads

Dip Sequence on weaker side

~ Balance dips with knee lifts and bicep curls, hyperextensions with rows
~ Releve’ (sp?) on the toes with the stick in slight lunge position – lift stick to the shoulders, then over the head – great balance move (remember this from HH!)

Cardio

~ Hips side to side with jump roping arms
~ Slow jumps
~ Hopskotch (Lots of FUN!!), march back
~ Step and Pull-in for flexibility (increase range of motion!)
** I did this whole routine on my new rebounder!

Dip Sequence on dominant side

Upper Body

~ Lunge out with the legs and lat row
~ French press balancing on one leg (great balance move!)
~ repeat on other side

Leg Press weaker side

~ Classic leg press
~ Leg press with single, then double bicep curls
~ Sinking down on one leg toward the tall box – lots of balance – lots of reps – umm….ouch!!

4 Limbed Cardio

~ Side Toe with biceps and triceps (where she says, “This is definitely better than a diet.”)
~ Side toe and kick with a delt
~ Rocking horse type move (hip lift rear, knee up) with biceps and triceps
~ Finishes with LOTS of side toe and delt raises

Leg Press on dominant side

Tall box Cardio

~ Chugs
~ Slow jumps off the tall box – very fun! (Susan says you can sub leg press – I went for it all the way!).
~ Slow climbs

Plie’ Sequence

~ Plies with overhead press, alternating lifting the heel on either leg, lots of variations (e.g., slower, faster, one arm, both arms, etc.).
~ Plies with upright row, same variations
~ Plies with bicep curls

Plank Sequence

~ Downward-facing dog
~ Into plank
~ Runner’s lunge type stretch
~ Back to plank
~ Into tricep push-up (tough!!!)
~ Plank into down-dog, repeat

Upper Body

~ Triceps – really cool move where you lean over, pull the knee in (sort of like a good morning) then do kickbacks. Lots of balance here! Several sets.

~~ Put on ankleweights.

Lower Body

~ Squats with the stick on shoulders and twist side to side
~ Squats with abductions
~ Calf raises with stick on the floor

~~ move to floor

Floorwork – chest, legs, abs

~ Pec Flies
~ Inner thigh work lying on the back – similar to Strong Bear
~ Pullovers
~ More inner thigh
~ Roll-ups into a teaser variation
~ Crunches with variations
~ Single leg stretch move (similar to pilates move) – like a pulley- but pulling the leg in one at a time
~ More roll-ups

Final Stretch with yoga
Wonderful!!!

Music: What we’ve come to expect from FP – only the best!

Set: Redesigned – different colors of paint, new artwork, pedestal statue – very nice and clean looking!

Editing: Picture is bright and pristine; editing is silky smooth.

Overall Impressions:
I loved it, of course! The first thing that comes to mind about this workout is: it’s straightforward. It gets the job done in a short amount of time with effective exercises.

This is a workout that I will do often; there is absolutely no dread factor. I loved every minute of it. I feel great now – nicely worked out!

Instructor Comments:
The "yellow girl" from FIRM Volume 1 fame has returned, and she is just as inspirational as ever.

FirmHeels/Jenn

07/10/2003


I've been hoping that one of the fitprime workouts would click with me since I bough an 8 pack of dvds. Alas, they have yet to impress me. In fact, I'm beginning to think I wasted my money.

This isn't a bad workout, it just isn't particularly good either. There's a real hodgepodge of stuff here- yoga, four limb, tall step, hopscotch steps, balance work- if you like variety, you may like this. I do like variety, but found this disjointed and random. It almost seemed like Anna and company have been reading Shape and other mags and have seen all the articles on recess cardio, balance, yoga and so on and thought it would be a good idea to mush them all together. When I have a workout with variety, I went the different components to link up in some way and progress logically, and I didn't get that feeling here. I felt like we were doing things for the sake of doing them, not because it made the workout better.

What really disapponited me was the lack of instruction. Because there are some new moves, instruction is necessary. And Susan had some form problems. just a few examples- her heels come off the step when she does these jumps on the tall step, which as I far as I know is wrong. Her shoulders lift during shoulder exercises and french press, another no-no. She straightens her elbows during chest flies, making a hybrid press-fly, and her lower back seems to arch off the floor in the flies and ribcage pulls. I found myself wondering if I was doing the tall step hops right since she doesn't discuss them and she says not to pull on your neck during squats with rotation but she gives no pointers on how not to do so. In short, I was disappointed with her form and instruction. If I want to do a 45 min cardio weights hybrid workout with Susan, I'll pick Firm vol.4 (the Time crunch) over Fit Prime (the crunch time).

On a more general note, I've been very dissapointed by FitPrime. First, I've had a hard time being able to try all the workouts since some of the dvds were defective.

I also question the package claims. Fitprime has packed their box covers and ads with tons of claims and buzzwords, much of which don't match up to the workout or are not substantiated by independant research. And the certifications and credentials of the instructors (except Tracie Long) are never mentioned. Anna promised results in 10 workouts with the firm, and now with fitprime, she promises results in 6. I wonder if her next venture will promise results just from opeing the box. I sometimes get the feeling that Anna's ventures put more effort into marketing than into creating great, safe workouts that are well instructed and logically assembled. I have 5 fitprimes to work through, and I just hope I enjoy at least a few of them.

Instructor Comments:
She's never been a favorite, but she's not a deal breaker either. Her cueing is okay but she doesn't instruct much. Her form is questionable to poor on some of the moves in this tape. She says some of the same lines she used in Firm volume1, including one about the workout being better than dieting. I grow less impressed with her each time I see a new workout she leads.

linda

11/30/-0001