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Post by Karla on May 9, 2024 13:15:46 GMT
FitPrime Weights First
Tracie Long
Year Released: 2002
I will join the others I will not go into the details of this Killer workout. I found this workout uniquely different which presented enjoyable challenges. The ball was okay but my ball is a weighted ball so that caused further challenges and to pay attention. This was a fast pace workout so that was good. I am not going to say it was easy, or boring, it is an excellent workout to do between your resistance and cardio. There was not enough abs but that was okay, needed more stretching but again okay. Proud to say I have been and still am a Firm believer since the nineties, and for 61 years I'm feeling fabulous.
Instructor Comments:
Love this workout, good to do continue to be flexible with weight training, cardio, resistance with weights.
Jonie Kelley
06/28/2020
Since this workout has detailed breakdowns, I just wanted to add my impressions. Overall I liked the workout but didn't love it. I did love the music! I found that Tracie cues well in this workout (see my instructor comments below). I think the workout holds up well, I found something indicating this workout was released in 2002, so 15 years ago (how did that happen!). Given Anna's creativity it does not seem dated.
You can go heavy with this workout. But the workout uses a medicine ball (that Tracie bounces, mine doesn't), bar bell (can use dumbbells), dumbbells, dowel/stick, step up box, fairly normal for these workouts but sometimes a negative if accessing all that equipment is an issue for you. I did feel worked out but not wiped out.
Instructor Comments:
I find Tracie's cueing better than in other Tracie workouts. For me, Tracie usually cues late, she'll be doing the movement then tell me what she's is already doing. This happens a little at the end during the ab segment but not in the earlier segments.
eventmom
04/21/2017
The FitPrime workouts were created by Anna Benson, co-founded of The Firm workouts. When these videos were first released 5 years ago, there were many debates about whether the workouts were innovative or just plain weird. I've always been in the former camp, as for me, the FitPrime workouts contain mainly uniquely effective moves, and I've always found them to be a lot of fun. However, only recently did I have the chance to try Weights First, the very first video in the FitPrime series. It's led by Tracie Long, a former Firm instructor who has since moved on to her own line of workout videos. In this workout, Tracie uses a barbell, dumbbells, a tall step (The Firm Fanny Lifter works well), a medicine ball (one that bounces), and a stick or dowel (primarily used for balance, so you could make do without).
Tracie begins using the ball for the 6.5 minute warm-up sequence. In the first half of the warm-up, she uses the ball and dowel for a toss/catch series, and in the second half, she moves the ball out to the side while doing a 1-legged squat/back extension. I enjoy medicine ball work, and so I found the warm-up to be fun. Tracie then begins the weights work using the barbell, performing a series that includes good mornings (which some people consider to be unsafe), squats, and clean and press.
At this point, Tracie begins a sequence of lower body work, staying with the left leg only. Exercises include a front lunge/dip combo, 1-arm tricep french press (also on the left), another front lunge/rear dip sequence that includes ball bounces (if you have non-bouncing ball like I do, you'll have to modify here--tossing the ball instead works well), and a leg press/single leg squat sequence (2 full sets of this series are performed--very tough!). Next, Tracie leads you through a brief cardio burst which combines marches with little hops while holding light weights. Following this, you'll continue to work the left side with yet another front/rear lunge series and then move on to biceps work with the barbell. More upper body work follows, including a 1-arm lat row, push-ups with one hand on the box and one on the ball, and triceps pushups on the box. At this point, Tracie performs some very brief yoga stretches (<1 minute).
Going back to the lower body work, Tracie has you do side squats with abduction (both sides) and then plie squats with a biceps curl. Finally, it is time to switch to the right side of the body, starting with the first lunge/dip combo, then the tricep french press, then the second lunge/dip combo with the ball, and then the tough leg press sequence. Following this, there is another brief cardio interval which Tracie calls "light cardio": using no weights this time, she performs marches with jumps in and out. She then continues with the last lunge/dip series and upright rows with the barbell (another move which some consider to be unsafe, as the barbell prevents the arms from their natural rotation).
With about 15 minutes left to go in the workout, Tracie begins a nice abs segment. Using the stick under the knees, she does roll ups/roll downs, and then with the ball between the knees, she does upper and lower crunches. Finally, there is a crunch with ball toss--this was tough but fun! Tracie does about 3 minutes of abs work on one side, spends 4 minutes stretch, and then does another 3 minutes of abs work on the other side; the little break in the middle felt nice. One thing I did NOT like about this workout was the final 6 minutes of yoga stretching. Tracie seemed a little stiff here, and it moves a little too quickly, so I will probably do my own cool-down in the future.
Overall, this is a nice addition to my growing FitPrime collection (I now have 8 of 12), despite the fact that the production values aren't quite as good as the later FitPrimes (eg, the set is too busy, the camera angles aren't always the best, etc.). There is a definite lower body emphasis here--the first time I tried it, my butt was sore for days afterward! Although the many lunge/dip sequences might look overwhelming, because of how they are broken up, they are very doable, and thus I don't have a high dread factor for this workout. This is definitely a workout for intermediate to advanced exercisers who enjoy the quirkiness of the FitPrime workotus, want to blast their lower body, and don't mind VHS (Weights First was never released on DVD).
Instructor Comments:
This is the earliest video that I've seen Tracie in to date (I've never tried any of her Firm videos). Although she is professional, she is not nearly as polished as in even the later FitPrime workouts. Also, as mentioned above, this video doesn't look quite as good as the later FitPrimes: the set, which includes a zebra rug, is quite busy, and the camera angles tend to be a little jerky, with too much zooming in (ie, so that you can't see Tracie's whole body). On the other hand, I didn't notice any editing glitches. Finally, there is are some nice musical selections, including some pieces that Anna re-used in her WHFN series.
Beth C (aka toaster)
10/05/2007
This video kills you softly and it's really quite challenging. It goes from exercise to exercise in such a smooth flowing pattern and they're so different and varied that at the end you really feel worked and balanced. This one's a keeper.
Instructor Comments:
Tracey is so calm and cool in this video (but I think that is her demeanor). She's just so smooth. I say that in this video, she kills you softly! :-)
At a few points in the video she says things like, "I know it hurts, you have to work through the pain, you're starting to feel it now" and for some reason, you really believe in her and it works. Probably b/c she's so serious.
Evelyn Jenkins
04/04/2007
I found this terribly boring and extremely repetitious. This was the first video FitPrime put out, and I would say they improved on the later ones. This one had lesser production quality and was just not all that fun. The workout itself concentrates mostly on lower body and although there is upper body work, too, it is minimal. There are tons of lunges and plenty of squats. Enough to bore you to tears, as a matter of fact. I like the concept and innovativeness of these workouts, but this one just didn’t make the grade.
Annie S.
01/31/2004
Much has been written about the Fit Prime videos - there is no question that the result is a tough and effective workout, but a bit of a strange trip along the way. (I'm not convinced about the 'non-dominant' theory, either.) I am a Firmie going back to the beginning in the 80's, and I really wanted to like these but found them just a tad odd (awkward positions and movements) and they ended up on the shelf. Having said that, I wanted something a little different the other night, so I pulled this one out and found I really enjoyed it! It is a tough workout particularly for the legs. I guess my main criticism is with the abs section, which I really did not care for, however we can always modify (I kind of think that throwing a 2 lb. ball over your face while on the ground is probably not a good idea - you could do some damage!) I believe there has been some criticism about the short cardio sections, but I think they are there just to loosen us up a bit between weight segments, which is the main focus, after all. Also, I liked the yoga cool down. All in all, this is is a rewarding workout for intermediate -- advanced exercisers who may want to modify in places, but then again, I would recommend doing as much as possible "as is" because that's probably the point - to get a different workout from all the rest. You will most certainly feel it in your legs the next day. Oh, and there have been some comments about the New Age music -- personally, I find it to be refreshing for a change, and seems to somehow fit the overall experience. Give "Weights First" a try!
Instructor Comments:
It's always great to have Tracie back, and I like the one-on-one instruction - I wish more of these workouts could be done without a class.
Sally
06/13/2003
This was a great workout! Although the set is a bit busy, once I was doing the work, I didn't notice it at all. The music is very good. I enjoyed working with the ball, and thought it provided a diversion. It is very tough, but a lot of fun. I can't wait to do it again!
Instructor Comments:
Excellent, as always.
Gwynn F.
02/06/2003
I did Weights first this morning for the first time so here are my very fresh impressions.
FIRST THE BAD: Before I did the video, I watched about 15 minutes of it and at first, I was HORRIFIED by the terrible production quality. Compared to the Firm videos, this video has the appearance of being filmed with a hand-held camcorder (and I am only exaggerating slightly). The camera person moves the camera up and down which made me feel a little dizzy at times - very bouncing camera work. The lighting had a "home-made" quality to it and the overall picture is less crisp and sharp than the Firm videos. Also, there were many times where the camera was cutting Tracie's head off which was annoying. The editing was a little choppy and not very professional and neither was the lighting. The set looks like it was filmed in somebody's living room with a large mirror on one side.
THE GOOD: Fortunately, there is so much GOOD about this video that I can honestly say the good far outweighs the bad. After watching 15 minutes and feeling really disappointed, I though I wouldn't be able to get past the poor production enough to enjoy the workout. Well, I was wrong. 5 minutes into the workout, I totally FORGOT about the bad production and really enjoyed this very tough, innovative and thorough workout! I won't go into all the various exercises because others have described them well, but I will just say that this video is as tough as (if not tougher than) the Firm's Tough Tape, only more creative and innovative with new twists on old exercises and some brand new exercises as well.
I love the innovative exercises in this video - unlike any I have done on other video's. The ball is a nice distraction and I think adds a unique quality to the tape and keeps it from being boring.
In my opinion, the music is GREAT in this video!!!!! One of the things that has always bugged me about Firm videos is the cheesy music. The music in Weights First has a very modern edge to it - most of the upbeat music has an "electronica" feel with new age flavors mixed in (including some Middle Eastern influenced music). I was soooo pleased with the music - I kept thinking "if only the production was a good as the music!".
To give you an idea of how tough this video is.....usually when I set up to begin a workout, I fill up a tall glass of water and that is enough to get me through the workout. I needed 2 glasses of water to get through Weights First and the sweat was POURING off me. Although it is a weight training workout, my heart rate was up the entire time and after finishing, I felt completely worked out.
If you think you can get past poor production, I would say this video is a worthwhile investment.
SassyGirl
Instructor Comments:
Tracie is excellent AS ALWAYS! She's my favorite instructor and she's just as good in this video as in the Firm videos she's done.
SassyGirl
10/17/2002
After reviewing what the others have said - I won't break down the workout either. I thought the tape was super hard. Amazingly enough the first time I did it I didn't think it was nearly as difficult as the second. I thought I would settle into the yoga segments and have them become almost like second nature but everytime I do them all I can think is that they are happening way too fast. Yoga, in my opinion is a little slower than this - more time worrying about breathing and so forth. In this workout they are stuck in between other segments and its like you just rush through them. Overall, I really did like the tape - I generally really like hard workouts and this certainly was that. I thought the "dowel" or "stick" was a good thing to have if you were actually going to use it. Personally, when she says pick it up and balance I generally do - so you're left doing the lunges or dips just holding it - so it really isn't necessary. In parts I thought the ball stuff was just annoying. I hated throwing the ball up and catching it while doing squats during the warm-up. I thought doing the lunges and bouncing the ball - a good diversion. Otherwise, its just a prop - completely unnecessary to getting a good workout. It doesn't make or break the video. My first impression of the camera work - its not that they cut off Tracie's head - its just that they were a little too close all the time. I kept wishing they would pull back a little more. I felt like they were right up in her face. That was actually kind of distracting. I was glad Anna Benson was doing these new videos especially since The Firm seems to have taken this vile dive into commercialism. FitPrime focuses more on the workout than anything else and in the end that is all that matters.
Instructor Comments:
Tracie Long does an excellent job cueing, as always and is very motivating.
Denise Zoldos
07/29/2002
This is a great leg workout w/ some upper body interspersed throughout. If you loved the Firm Classics, you will probably love this workout because it is both an aerobic and toning total body workout.
Although there are very few pure cardio segments, I find that if I use a heavy enough barbell (30 lbs), the lunges, dips, and tall box climb get my heart rate up the same if not more as would a hi/lo cardio workout.
I really loved the stretching throughout the workout rather than just at the end.
The ab section wasn't too challenging, but that' s okay with me, since I don't need to work on my abs as much as I do my legs. I' ve heard people complain that there isn't enough upper body work. I agree, but I' ll also say that if you use very heavy weights, you will get a good upper body workout. Again, my main problem areas are my butt/legs, so this didn't bother me.
I liked the music on this workout - it really flows with the movements, much like other Firm workouts, and makes the workout go by quickly.
This is a workout I'll do at least once a week.
Instructor Comments:
Great cueing and form pointers - Tracie is a fave of many. She is encouraging w/o being too chatty.
Amy
05/13/2002
I wanted to like this tape. I think it is a mediocre workout because it has too many of some exercises, and too few of others. The attempt at yoga falls flat. The two cardio sections are practically non-existent with a few marches and jumps. There are lots and lots of forward and back lunges, some tall box climbs, some squats and not much for upper body. There is one set of biceps, upright rows, french press, and lat rows. There are 2 sets of triceps pushups, done on the box, and also a set of pushups with one hand on the box and one hand on the ball. There are some good mornings and clean and press. The ab work is short and uses the ball and stick. The rolling like a ball with the stick behind the knees is fun, but not very effective. Lying supine and throwing the ball up was awkward and possibly dangerous (with a weighted ball). One exercise which is done prone with the arms outstretched and lifting the chest while doing a hamstring curl was awkward, and Tracie never explained what the purpose of the exercise was. I appreciate tapes with stretching, but the yoga segments seemed out-of-place and almost funny. The exercises with the ball and stick seemed contrived. It seemed like Anna Benson is just trying to figure out something to make her tape different in some way.
What is good about the tape is the music. The production quality is not the worst and it's not the best. The set is visually interesting with colorful wall-hangings and lamps, and the zebra rug.
I would have liked to have seen a more balanced workout, covering all parts of the body more equally. This tape is not nearly the same quality as some of the better Firm tapes of the past. I would rate it a B.
Instructor Comments:
Tracie has been one of my favorite instructors. She is usually serious, but in this tape, she smiles more. She does the best she can with this workout, sort of like a great movie actress with a mediocre script. She seems to be working pretty hard in this tape, which I've never noticed in the Firm tapes.
Abbe
03/25/2002
Since others have done an adequate breakdown of the workout, I will add just my thoughts and opinions.
Firstly, this workout is a killer. If leg work is your thing, here is your tape! The first time I did this workout, it whipped me totally in the lower body and gave me some decent upper body work too. To my surprise, The next day I was quite sore in the upper body. The upper body work is the right moves, in the right amount, at the right time.
The whole workout is different than anything else I have ever seen or done. I love the ball work, however, I am not co-ordinated enough to do the ball bounce with the lunge/plies (yet). The stick is my best friend. For anyone who scoffs at it, I challenege you to pick it up and do the lowest, most perfect dip you have ever done, then tell me the stick isn't useful! The stick allows for deeper, stronger standing leg work. I won't workout without it. I love the cool-down, the "sway" is so cool! It may even rival my favorite cool down of all time-"hips and Ribs" with Susan. I NEVER skip either of these cool- downs
The set is lovely-looks like a Pier 1 store! The music is perfectly suited for the workout and instructor.
This is a cutting edge workout. But what else would you expect from Anna Benson?
Instructor Comments:
Traci is a master instructor. She demands everything from you BUT sweats along with you. Her form is immaculate and her cueing is perfect. Her delivery in this workout is the closest thing you will ever have to having a personal trainer in the room with you, live!
Jodi
03/09/2002
This new video from Anna Benson (co-creator of the FIRM) is a breath of fresh air. True to the original form of aerobic weight training, Weights First has a nice, modern edge to it that incorporates refreshing yoga asanas and interesting choreography. The video is a total-body workout, but there is slightly more emphasis on leg toning with lots of lunges. The types of equipment used in the video include a barbell (dumbbells are also used and can be substituted for the barbell), a balance stick, a medicine ball, and a tall 12" to 14" step-up box.
The video begins with a very fun warm-up with the medicine ball. Here is where concentration on your core (torso) muscles helps make the segment more effective. Then you transition into a variety of lunges, dips, squats, upper body work, and a tall box leg press. There are some heart-pumping sprinkles of cardio in between the resistance training, as well as the yoga asanas that are very easy to follow. The abdominal section of the tape at the end is innovative and makes great use of the medicine ball and a balance stick. Again, concentration on the core and abdominal muscles really make these exercises work.
Because this tape has a heavy emphasis on the legs, I feel that it would be best suited for intermediate to advanced exercisers. I have been doing aerobic weight training videos since 1994 (specifically FIRM videos) and Weights First was tough on my legs. But it is a good kind of tough because after you finish the entire tape, you feel lighter, refreshed, and ultra-toned. Overall, this tape gives you a great workout.
Instructor Comments:
Tracie Long returns to lead Weights First. She is a familiar face from the FIRM videos and once again she brings her talent to the home exercise scene. She is easy to follow and has a charismatic personality that the exerciser can feel. Her cuing is great and she has some moments that are very motivational.
Jennifer Haag
03/08/2002
I did this tape for the first time this AM and the workout is KILLER, Tracie is just in peak form and I really worked hard. I loved the variety and I actually enjoyed bouncing the ball (I used my daughter's play ball) while doing lunges - it really kept my mind off the agony...
I think I'd like to refute some of the misconceptions about this tape:
Oh no, all one side FIRST?
This workout is not entirely split so that you do 25 min on one side, then move onto the other.
After the warm up you do some squats and then about 15min of exercises where you alternate LEFT leg work (non-dominant side) with BOTH side efforts. Left side lunges, then upper body work, then left side step-ups, then more upper body. Then you do squats for about 3min.
Then you do 15min of work on the RIGHT leg but in between lunges & step-ups you do DIFFERENT upper body exercises. So it's not repetitive (FIRM Lower Body Split comes to mind here) where you feel as if you could have just copied the first 15min of film and played it in a mirror to do the other side. There's lots of variety.
What, there's a lengthy stretch RIGHT IN THE MIDDLE?
Not really. Before Tracie moves onto the right side, she does a ONE-MINUTE stretch. Yup. One minute. Could FF through it if it bugs you, really.
Isn't this ball & stick thing contrived and unnecessary?
I really felt like the stick was used for one unique balance exercise and the rest of the time it was used entirely as an OPTION if you needed it for balance. I didn't use it at all during the forward and backward lunges, I think using your balance strengthens supporting muscles more.
The ball was very good for the ab & core work at the end. I liked it in the lunges because it DID keep my mind off the agony - really, you don't "count reps" when you're bouncing the ball.
You probably don't need the ball for the warm-up tosses at the beginning - but to tell you the truth, it got me reaching and squatting more deeply than I would have without it. This might not last, I"m famous for skipping warm-ups. But Tracie got me to warm-up and that's the first time I've done that with a video in years.
I heard the music is new-age and the camerawork and the production quality is shoddy
I thought the music in Weights First was good although I prefer rock music (Cathe's Pure Strength series with the 70's & 80's rock 'n' roll!). It was very well cued and obviously was recorded especially for this workout. Several tracks reminded me SO much of the Tortoise and other FIRM workouts it was deja vu.
In the beginning the lighting varies between cameras on the close shots of Tracie, but this only affects the first few minutes of the workout.
I played the video on my 27" tv and didn't feel that the picture was grainy at all. I'm wondering if some folks got poor reproductions.
This is NOT amateur camera work. It may not be the best lighting, but it's not poor camera work. The camera switches between long & close-up shots, follows Tracie while she moves and occasionally close-ups on her picking up weights so you can determine the size you'll need.
The parts where folks complained about the camera cutting off Tracie's head cracked me up because it was obvious to me that the camera was trying to capture the exercise as closely as possible - for example when she tosses the ball hand to hand in the warm-up. The camera also follows her when she squats and stays on her so you can see her face and trunk and hear her cue.
I think that the camerawork is better than many tapes and it didn't affect my workout.
Here's the breakdown of the tape:
warm-up 6.5min
good mornings & squats 2min
15min Left side lunges, squats, tricep extensions & rows on left side, step-ups & upper body (upright rows & some others I'm forgetting!)
stretch 1min
squats 2.5min
15min Right side lunges, squats, triceps extensions & rows on right side, step-ups & upper body (push-ups on the ball & step, bicep curls)
abs & yoga stretch 15min (includes 3min abs with Oof ball, 3min stretch, back to abs with ball & hyperextension lower back & core work, and final yoga stretch 9min)
One comment on safety - I find good mornings hard to do safely with any amount of weight on the barbell and since Tracie alternates with squats, I really did want to up the weights. So I'm going to substitute deadlifts for the good mornings next time and load up.
Also, Tracie does upright rows with a barbell, a known stressor for wrists and shoulder rotator cuffs. I substituted overhead shoulder presses with heavy dumbbells.
This is a unique and challenging workout that really reminds me of some of the better FIRM workouts - I've waited four years for a challenging well-designed FIRM workout and this comes pretty dang close. I'd liken the production quality to that you'd see with a BodyBar workout.
Hopefully others will judge this tape for its own merits. I'd like to see more tapes like this one produced and I hope the production budget and quality get more consideration in future projects.
Dawn P
02/10/2002
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Post by Karla on May 9, 2024 13:16:56 GMT
FitPrime Just Right: Weights + Cardio + Yoga
Anna Benson
Year Released: 2004
This was a very different video! I'm not sure how it compares to other FitPrimes, as this was my first experience with the series. Although the name of the video is Weights + Cardio + Yoga, there was very little of the latter two, so I'd probably classify it as mostly a toning workout.
The workout begins with a 3 1/2 minute warm-up march; Anna uses simple foot patterns and arm movements similar to Leslie Sansone. Next comes three minutes of stretches using a balance stick--you could substitute a broom handle or skip this all together. Following the warm-up, there is an approximately 6 1/2 minute cardio section which uses light weights. This is very similar to Firm-style aerobics: your feet are constantly moving while your arms perform bicep curls, lat presses, etc.
I would have to classify the next 16 minutes as toning work, although Anna repeatedly says that you are "using weights for cardio." It's true that your heart raise does raise at times, but there are a lot of stops and starts. The moves include squats, step-ups using a tall box (I substituted a chair), a killer calf series, and more upper body work. One thing that I really liked about this section is that Anna has you focus on the weak side of your body: you always begin with this side and do more reps than on the dominant site. This was a unique feature which I've never before seen in a video.
Here's a breakdown of the final 12 minutes of the video: 6 minutes posture work sitting on the box (using weights), ending with a spinal twist; 2 minutes of abs work (really just some core-focused stretches), and a 4 minute cool down which consisted mainly of seated forward bends (other than the twist mentioned above, this was the only yoga in the workout). The total time came in at 42 minutes.
Overall, I found this workout to deviate quite a bit from how it's described on the box: there wasn't really much cardio/yoga, it was too easy in some parts but tough in others, and the abs work was practically non-existent. On the other hand, I really liked the uniqueness of some of the moves plus the focus on the weaker side of the body; I also liked that there was more upper than lower body work. I will probably use this workout as an alternate full-body toning program whenever I'm in the mood for something a bit different.
Instructor Comments:
Anna Benson was behind the scenes for the Firm videos, and the box of this video says it is her first on-camera appearance. Her voice sounds very similar to Susan Harris (also from the Firm), although she is more soft-spoken. She cued well here and was gently encouraging, although she also uses some goofy metaphors ("imagine a choo-choo"). Anna works out on a small, cozy set (it looks like a home workout room) to mostly upbeat music.
Beth C (aka toaster)
10/19/2004
This was much more beginner-ish than I anticipated; in fact, it’s in the novice/beginner category. But I have to say it’s excellent! (For the right group, that is.) I would unhesitatingly recommend this to any beginning exerciser, especially older beginners. The variety is enough to keep you interested, while at the same time, there is enough repetition so that the beginner can get comfortable with the moves and not flop around all over the place trying to keep up with changes. But what makes it really stand out, I think, is Anna Benson. Now, I am not an Anna fan at all – quite the opposite, due to her business practices – but I found her to be very warm, knowledgeable, and encouraging as an instructor. Instructing is obviously her forte; she should leave business to others. She really impressed me in this video. She is extremely likeable, and even the “corny” comments that you sometimes hear in other FitPrime/Firm videos seem to come off well when she says them. Her instruction does not seem scripted, but very natural. (As opposed to, for example, Tracie Long following Anna’s scripts – some things just don’t sound right.) The production quality is not on par with the classic Firms, but quite acceptable. I’m giving this one an A. I think it could end up as a classic for beginners, if not for the fact that it’s been discontinued.
Annie S.
08/22/2004
I did not have high hopes for this workout since FP JR FlexPosture really rubbed me the wrong way, but this isn't bad. Anna is still pretty goofy here, but comes across as more motivating than in the Just Right workout. I would not say this is a cardio workout- the few minutes of cardio here just doesn't seem like enough to bill this as a cardio workout. And the same for the yoga- there are yoga stretches interspersed throughout but I would not say its yoga tape either. I thought the focus was more on weights, with stretches incorporated and a very short cardio segment that felt warm uppy to me. I wish Anna would match her images to form instruction, especially since she seems to be billing the JRs as beginner workouts. She offers imagery for many moves but doesn't follow or precede them with more concrete instructions, so it feels incomplete. Also, she talks about the equipment for the workout and it would've been nice if she had given a little more info about how the stool would be used. I imagine many beginners could find something but they should know it needs to be sturdy and stable enough to climb on. Her form looks off in some parts of the workout as well, like her weights are behind her ears in the military press, which could bother some people's shoulders, particularly if they are prone to should problems. She has a strange combination of motivating expressions and cheesy ones, like saying choo-choo all the time. That really bugged me- I put it up there with tummy, fanny and stretchie as an annoying expression in a workout. Despite all this, I think this is a worthwhile workout, one that impresses on people the fact being strong is important and possible.
Anna's a goofy instructor, but fairly likable in this workout. Its too bad this workout seems to be quite hard to find- despite its problems, its a good workout, even if it isn't really the best choice for true beginners, which seems to be its target audience. It seems to be a good pick for intermediates looking for something new and different than the usual toning moves or a different pace than other similar level programs.
Instructor Comments:
Anna is a quirky instructor. She has some really strange expressions, and offers odd imagery to help with a move, but doesn't always match it with good instruction. Her form is sometimes questionable. Overall, though, this is a pretty good workout and I thought she was quite motivating in it.
linda
11/30/-0001
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Post by Karla on May 9, 2024 13:17:53 GMT
Fitprime Up & Down
Jeanne Anne Copleston
Year Released: 2002
This workout is 54 minutes in length. JAC works out alone on an oriental rug with a mirror in the background. You will need a tall step, dumbbells, ankle weights, and a small ball for this workout.
After a yoga & ball warmup, and a floor core routine, exercises include: tri dips, hover squats, a good morning series, pliet slides, military press, bi curls, ball toss cardio routines, lat rows, upright row, ball pushups, rocking horse, ball toss, leg press, table work, box plank & knee pulls, side plank, T stands, and a yoga cooldown.
I rate this a solid intermediate routine. Lots of unique combos & great tempo & pace changes make this a unique & effective workout. I enjoyed the instructor & variety of exercises in this routine & will be getting plenty of use out of it. I received this dvd to review.
lindseylu
01/05/2014
The FitPrime workouts were created by Anna Benson, co-founded of The Firm workouts. When these videos were first released 5 years ago, there were many debates on VF about whether the workouts were innovative or just plain weird. I've always been in the former camp, as for me, the FitPrime workouts contain many uniquely effective moves, and I've always found them to be a lot of fun. Unfortunately, Up and Down is the first FitPrime I've tried (I own 7 others) that didn't really click with me.
This workout is lead by Jeanne Anne Copelston (or JAC as she usually known); she was a background exerciser in several Firm workouts and later appeared in Tracie's Long's first video series. Like all the FitPrime workouts, Up and Down uses a tall box (the Firm Fanny Lifter works well) and dumbbells, but JAC also adds a barbell, medicine ball, and ankle weights. JAC begins the workout with a very brief (1-2 minutes) sequence of yoga poses; this felt a little odd to me, as she jumps right in without warming up. She then does a warm-up with the ball which was kind of fun, although I had to modify because JAC's ball is the bouncy kind and mine wasn't. Then, as the title of the workout would suggest, you go from UP (standing) to DOWN on the floor for abs work. JAC uses the ball again here, and I did find these moves to be fun and effective, although she targets only one side (you come back to the other side later). She ends the floor work with "head bangers" for the triceps.
Coming back to standing, JAC then begins a long sequence working the left leg only. Exercises here included tricep dips with one foot on knee, hover squat/good morning sequence (note: many people believe that good mornings are unsafe, so I subbed squats here), plie squats with heel lifts and foot drags, military press, bicep curls, and upright rows (again, many advise against doing these with a barbell, as it doesn't allow the arms to move naturally, so I subbed dumbbells). A cardio sequence follows in which you do rocks with rear leg lifts, still working the left side only.
Next comes a shoulder sequence which Anna must really like, because she uses the exact same sequence (set to the exact same music!) in her newer WHFN FitPrime Upper Body Burn Workout. It begins with a one arm lat row, one hand on the box, then moves up to a medial/anterior delt lift combo with one foot on the box, and it finishes with push-ups using one hand on the ball and one on the floor. Another cardio sequence follows, this one with ball tosses, squats, and plyos. At this point, JAC begins working backwards through the other side of the body, starting by repeating the shoulder sequence on the right. One more cardio series follows (a repeat of rocks with rear leg lifts, this time on the right), and then JAC repeats the military press/biceps/upright row series, the plie and hover squat sequences, and triceps dips. Finally, it's back to the floor to repeat the head bangers as well as the previous abs sequence.
This might've been a natural end to the workout, but instead, you get right back UP again to further work the legs, starting with a front lunge/rear glute lift/"duck squats" (with toes together) combo. The next sequence was military press with good mornings, and then there is a fun cardio series with ball tosses, lunge dips, and lunge plyos. This is followed by a leg press combination. The choreography of this sequence felt unnecessarily complicated to me: you start with a simple leg press, then add a squat, then add a leg abduction, and THEN change the squat into a one-leg squat--there just seemed to be too many elements here.
At this point JAC adds an ankle weight to the left leg only. From a kneeling position over the box, she has you do right leg lifts and then various moves for the left leg, ending with a side plank. Removing the ankle weight, JAC takes you back to standing for a front lunge/glute lift/squats combo and then a clean and press/squats combo. The final cardio segment repeats the previous one, but on the right side of the body this time. Finally, you repeat the rest of the work on the right side: first the leg press series, then add the ankle weight for the kneeling work, and finish with side plank. JAC conclude the workout with some yoga-inspired stretches which are nice but unfortunately at a very fast pace; the total workout time is just over 56 minutes.
My main impression of this workout was just that it felt too fussy: the exercise series were unnecessarily complicated, as was the set itself. Regarding the latter, instead of the simple setting used in the later FitPrimes, there is sort-of a busy Asian theme here, with an oriental rug and Asian-like wall hangings. There was just too much going on in all aspects of the workout. I did enjoy the cardio segments (although anyone who does not have a ball that bounces will have to modify these) as well as the abs work, but otherwise, there wasn't much here to interest me, and definitely not enough to make me keep the workout.
Instructor Comments:
JAC seems to be a favorite of many, but I've never really clicked with her (I admit, her squeaky voice bothers me a bit). Although her cueing is generally okay--she does well with the mirror cues--she just moves way too fast for me here, with too many unnecessary elements added to the exercises.
Beth C (aka toaster)
10/04/2007
I've had this video for a couple of months and have done it about 3 times. I wanted to give it a fair shake before writing a review.
I really have mixed feelings about this workout and would say I am 50/50 as to how much I like it. On the one hand, I like that it has a lot of variety and it never gets boring. The music is great (as is true of all the FitPrimes) and I feel like it is a pretty throrough workout for the entire body and fairly advanced.
On the other hand, I found the pace to be incredibly quick with too many equipment changes at too fast a pace. In other words, I had to hit the pause button at least 3 or 4 times just to keep up with all the equipment changes and it got on my nerves quickly. The other negative thing about this video is that the cueing isn't consistent. Sometimes Jac cues well and other times I had no idea what leg I should be working and I think I may have worked the same body parts twice because of poor cueing. I also agree with another reviewer that some of the moves seem a bit unsafe. I did find, however, that with respect to the "good mornings" with the barbell, that it didn't feel that unsafe when I put the barbell more on my back and less right on the top of my shoulders.
When I finished this workout for the 3rd time, I felt like I was on the fence about whether to keep it or sell/trade it. I truly feel 50/50 so I guess I will try it a couple more times.
Out of the first 3 FitPrimes, I think Weights First is the best and I'd probably rank Core First as second and this video as least favorite.
Hopefully, the FitPrimes will improve as time goes on. I have heard that Strong Bear is great and I have ordered it and will post a review once I receive the video.
SassyGirl
Instructor Comments:
I like Jac as an instructor. She has a really positive personality and I admire her physique. Her cueing needs work, however as mentioned in my review.
SassyGirl
01/22/2003
For me this video had a high "what the ****?!?" factor. Some of the moves just seemed nonsensical, like that knee up/abduct combination that was supposed to get your heart rate up. Huh?
The set is way too busy, Jac's cuing isn't very good, the timing is off, the music doesn't go, and I have safety concerns about those one-legged hover squats, ankle squats, and good mornings with the weights on the shoulders. And I'm still not sure about the ball (which I also did not bounce. Plaster ceilings downstairs, enough said.)
Oh, one good thing--they didn't really go up & down as much as I was worried they would--so you don't look like deranged jack-in-the-box with weights. I had big fears about that. I still prefer to keep all the floor stuff (push ups, abs, any leg work) in a distinct section of the tape, but it wasn't too bad.
I don't like the "work one side and then we'll get to the other side in a half hour" business. And since Jac's cuing wasn't so hot, I actually ended up starting on my right for most sets and not realizing it until I was done. (A little reminder would have helped!)
Oh, and could we DO any more military presses? If you don't like militaries, avoid this tape!
I traded this away after doing it once.
Renee Drellishak
08/08/2002
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Post by Karla on May 9, 2024 13:18:38 GMT
FitPrime Steamin' Cardio
Kelsie Daniels
Year Released: 2002
This is the fifth video I've tried from the old FitPrime series. I've found the FitPrime workouts to be quite quirky, but I think that's what I like about them. In particular, I appreciate the variety of unique moves, particularly those using the tall box/high step combined with basic choreography and providing an overall great workout. Lately, I’ve really been enjoying Tracie Long’s Fast Cheetah, and I was hoping that Steamin’ Cardio would provide another fun, cardio-focused workout. I’m happy to report that this video is exactly what I had hoped it would be—I love it!
The Steamin’ Cardio DVD is very well-chaptered as listed below. I've added my own brief descriptions of each segment as well as approximate times. The only equipment used for this workout is the tall box and a set of light dumbbells.
1. Credits
2. Intro
3. Warm Up, 3 minutes. Basic steps and simple moving stretches provide a good full-body warm up.
4. Tree Stretch, 4 minutes. Includes a few nice hip opening moves.
5. Sashay, 3:45 minutes. A side-to-side sashay combined with repeater knees and kicks.
6. Steppy Squats, 2 minutes. Squats combined with bicep curls and rear leg extensions.
7. Press Punch, 2 minutes. Tall step presses with a punch combination.
8. Hippy Curls, 3:40 minutes. A more dancey segment with lots of swaying hip moves; the choreography was a bit more complicated here, as it included turns/pivots.
9. Handstands, 2:40 minutes. Handstands from a seated on box position—you place your hands on the floor and jump up lifting your hips. These were combined with tricep dips/jacks and “springs” (sit, hover, jump to stand), making this a tough segment.
10. Lunge Row, 2 minutes. Side lunges plus side leg extensions; also curtsy dips with overhead presses.
11. Bootcamp, 3 minutes. Challenging series of lunges to plank and full push-ups.
12. Jab Kick, 3 minutes. More kickboxing, this time on the floor with a jab-cross/back kick combo. This was fun, but the order of the moves felt a bit awkward.
13. Spider, 3 minutes. Not sure where the name “spider” comes from; these were sports cardio drills including jumprope, football drills, jumps, and side hops/skates.
14. Dip Jumps, 3 minutes. The last tough cardio segment: tall box climbs combined with a rear dip/jump combo.
15. Mambo Pivots, 3 minutes. Another more dancey cardio segment, this one includes mambos, pivots, side steps, and hops forward/back to finish the cardio work.
16. Bell Crunches, 3 minutes. A short, effective crunch segment: lying toe touches holding the weights, single leg lowers, reverse crunches/rolls with weights behind the knees, and oblique knee drops.
17. V-Sits, 2:40 minutes. Teaser variation combined with “goddess” move (on all 4s, open up one leg and arm to the side, then the other) and planks.
18. Clams, 2:20 minutes. This final abs move involves lying on side and pulling knees into the chest; leg stretches are performed on both sides as well.
19. V’s & T’s, 3:20 minutes. This final stretch segment includes lying hamstring and low back stretches plus additional standing moves.
I clocked this workout right around 51 minutes, and according to my heart rate monitor, I was in my target zone for about 30 minutes of this workout—good, and I expect that it will be even better once I get all of the moves down. I used 5-lb. dumbbells for all of the weight work, but the second time I did the workout, I also added my 1-lb. weighted gloves. I can’t imagine going much higher than this with the weights, but that’s fine since I definitely felt the burn! Also, although the abs work is short, I could feel it a bit in my core the next day. As mentioned above, I really loved this workout overall, especially the kickboxing moves, the tall box work, and all of the great stretches thrown in. Steamin’ Cardio is a fun, intermediate level workout, and I definitely recommend it!
Instructor Comments:
Kelsie is a good instructor who comes across as fun and enthusiastic. She cues well, although there are a few editing glitches in the workout.
Beth C (aka toaster)
04/10/2006
Of all the FitPrime videos, I expected to like this one the least, since I don’t like the Firm-style cardio. What a major surprise! This is actually my favorite so far of the FitPrimes. I still have a few I haven’t done yet, but this beats out the 4 or 5 that I have tried. Kelsie Daniels is also my absolute favorite Firm/FitPrime instructor ever. She is so much more natural in front of the camera than the other instructors. She also has a dancy flair – she does some major hip-rolling during the mambos that most people could only dream about. As for the workout itself, it is a typical Firm/FitPrime cardio/weights workout. The cardio is good and interesting. Although it’s not something I would choose for a full cardio workout, in this format it’s good. It has more variety than previous Firm/FitPrime cardio segments, and it’s well-cued and easy to follow without being boring. The toning work is mostly lower body (squats, lunges, box climbs), but there are upper body exercises as well (biceps, triceps, shoulders). The ab work at the end is really good. It is mostly Pilates-style. Overall, I would call this an intermediate/lower-advanced workout. It clocks in at around 50 minutes. Grade A.
Annie S.
01/25/2004
This is a GREAT workout! It's a really tough aerobic and anaerobic workout, with lots of variety and it's fun. The time seems to fly by, as you work up a major sweat and burn a million calories. It's obvious that Kelsie is a trained athlete and kickboxer, and she does a whole bunch of tough kickboxing segments and plyo that definitely earn the title of "Steamin' Cardio". The music is very good in this workout, which adds to the fun. There are various exercises such as lunges, leg dips and triceps dips, tall box climbs incorporating some plyo, and some dancy cardio, too. There's a good abdominal section at the end, although I would have liked it to be longer. I give this workout an A+.
Instructor Comments:
Kelsie is superb! She is obviously an amazing athlete. She has a wonderful personality, great camera presence, terrific energy, excellent voice, good cueing and has a nice smile and lots of enthusiasm. She seems to really enjoy the workout, teaching it and being on camera. I look forward to more videos and dvds from Kelsie Daniels.
Abbe
09/07/2003
I don't love this workout, but I really really like Kelsie. She seems so fun and enthusiastic. This workout though is a bit ill conceived. I don't think its completely safe to do handstand type moves during cardio, alternating them with jumps. In fact, in the redo of this workout, heidi tanner and most of the class seem to be overwhelmed during this segment.
Parts of this workout are really fun but overall I can just never motivate to do it. I don't know if its because I just don't feel like I do that well (I hate the football runs and the hops with handstand combos) or because it feels really segmented and I never feel like I get my exercise groove going. I do, however, have fun watching Kelsie get her groove on- she makes the workout look like a lot of fun! Kelsie makes this workout seem fun and possible, in the redo- the workout feels like an unsafe struggle that is impossible to do well. Watching Kelsie do this workout is a blast, doing the workout is another matter.
Instructor Comments:
Kelsie has spring loaded hips! This woman can move and makes even the most athletic moves look graceful and funky. She's fun, clear and energetic- I'd love to see her lead another workout.
linda
11/30/-0001
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Post by Karla on May 9, 2024 13:20:32 GMT
FitPrime G-Force Tracie Long Year Released: 2004 This is the final chapter of Anna Benson’s original Fitprime workouts, filmed in the small living room set and with lesser production values. I was highly anticipating this one, because I finally got around to acquiring a rebounder, and I love Fitprime and Tracie Long! And the DVD did not disappoint! The 53 minute workout is well chaptered (down to each tune) so if you don’t like any segments, they are easily skipped. The workout is predominantly rebounding (which is awesome) and I’d say about 35 of the 53 minutes is spent on the rebounder. There are brief strength intervals sprinkled throughout. At the very end is an instructional how-to on folding/unfolding the rebounder for those that have that brand. Of course any brand of rebounder will do (I have an Urban Rebounder). The music was sincerely awesome – it was like a “best of” the Fitprime tunes, I recognized a lot of tunes from Push Pull / From the Ground Up and some other tunes from older Firms (one tune from Better Body and Buns) and from Lean, Strong Bear, and Pump as well. It was great! Tracie begins with a warm up that starts with marches on the floor and some quick yoga poses, and quickly moves onto the rebounder. Tracie likens this to stepping onto an escalator, just to remind you to watch what you’re doing so you don’t trip. The basic bounce is a “health bounce” with hands down at side and with small jumping on both feet. This becomes the basic step for in between harder moves and transitioning between tunes. Tracie uses 1# weighted gloves throughout, which I also used. There were three rebounding sections of about three tunes each (so roughly a 10 minute segment) followed by a very short (no longer than 4-5 minute) strength set. The rebounding sections moved quickly, at about 3 minutes each, and included a selection of jogging, kicking, high knees, football running, jumping jacks, hopscotching, tuck jumps – basically any jump you can conceive of that can be adapted on a rebounder. She included some arm movements but nothing that would distract you from the jumping. Towards the end, she used the rebounder as something of a step, in that she had you stepping on and off of it, and squatting off of the end in two different tunes. I wasn’t sold on this idea, so for the squatting tune I used the Bosu instead, which worked adequately well. She moved slow enough on the on/off the rebounder tune that I was able to follow along safely. The first strength interval was arm focused and included biceps curls and one arm rows. She used the rebounder as a step here as well (one foot on the rim of the rebounder for the one arm rows) but I just used my Fanny Lifter that was nearby – I prefer the 14” height for rows. The second strength interval was a long set of leg presses with one foot in the middle of the rebounder. I wasn’t sold on this idea either so I did regular leg presses on the FL with heavy weights, and it was intense at two sets of 16 per leg. The final strength interval included triceps kickbacks and pushups with hands on the rebounder (again I used the Bosu) and by that time I was so exhausted that I barely got through the pushups. There was a nice long ab and core set at the end laying on the rebounder (which was quite comfortable) and included inner thigh raises to work the transverse abdominals, then pilates-inspired rolling like a ball with bounces while in sitting position (fun!) and finally some pilates-inspired leg raises, touching each foot to the floor, to work the lower abs. She follows this with a brief side leg series, with leg raises in an arch position on each side. The final stretch was very brief and was mostly just side stretches while sitting on the rebounder. I don’t know why they didn’t save the yoga moves that they put into the warm up here at the end, where they would have been very welcomed! The final stretches weren’t adequate for me so I just added my own. Having only acquired my rebounder couple of months ago, and mostly just using it freestyle or as a sub for floor aerobic intervals (I really like using it with Biggest Loser Last Chance Workout for instance), with G-Force being the first actual rebounding workout that I tried, it was a REAL challenge for me. The strength intervals, while still challenging, provided a break from all of the jumping. And Tracie chose the strength exercises carefully in that they briefly worked every muscle group in the body. However like Lindsey said, this a primarily cardio rebounding workout and can easily be shortened to just the rebounding. I am hoping, as I become more skillful and increase my endurance, I can use it often as a cardio rebounding workout. As it is, it’s a super cardio-focused total body workout! Like all original Fitprime workouts, I’d place this as a lower intensity than a BBH Firm but much higher than the newer Fitprimes/Kickbutts or Pink Firms. Therefore, I’d rate this as a high intermediate workout. Like Lindsey said, this is really a must-have workout for rebounding folks because there’s just not that many out there (and it’s just a super workout anyway). Overall grade A+! Instructor Comments: I think Tracie Long is one of the most talented instructors in the field. She has been unsurpassed in hear clear cuing since her early Firm days with the Hare/Tortoise workouts, throughout her Firm career, and with her TLT/TLP workouts (I have only done one of her newer Focus/Longevity workouts so far so can’t say, but I’m sure she continues to shine). She is down to business, not too chatty or jokey but still smiles and encourages you, and gives flawless form pointers and mirror cuing. A grade A+ instructor all the way. Not to mention she is in peak physical form and is an inspiration to look at. Emily B. 12/05/2010 FitPrime G-Force — Tracie Long, 2004 This is a 53 minute rebounding + weights + yoga dvd. Tracie is working out alone on a small set that has a mirror and some art in the background-very Firm mansion set. Tracie is, as always, an excellent lead. Cueing is spot on and her form is always impeccable. She has great rebounding form tips throughout as well. The dvd is chartered very well so you can skip all the strength or cardio segments (if you want) by pushing "next" on your remote. You will need a rebounder, a pair of weighted gloves, and various dumbbells for this workout. This dvd alternates cardio & strenght work -you do a cardio rebounding circuit and then step off the trampoline and do a set of strength work. After 3 cardio sets, and 3 strength sets you do some yoga-esque ab work on the rebounder and then move into a cooldown stretch. I usually skip the strength work in this dvd and just do the cardio because there really isn't enough strength work to count for much IMO. The work includes: lat row, bicep curls, lunges w/ one foot on the rebounder, ab work, push ups, tri dips, etc. A little of a lot of things really. The rebounding is pretty straight forward: health bounce, jogging, some tuck jumps, high knees, shuffles, a unique hop scotch move (actually took me a few times through to get this one but I am choreo challenged), jumping jacks, and the likes. The at-home-workout-world is really lacking rebounding w/o's IMO so I consider this a must have for rebounders! I would rate this a high intermediate workout with the caveat that you can make it as easy or as hard as you want depending on how you bounce. Rebounding can really be a great challenging cardio w/o or it can be an easy playtime-you decide  Adding bigger arm movements, wearing weighted gloves, and always giving it my all (adding more tuck jumps, etc) I was DRIPPING with sweat this morning after doing it! The cardio only parts are about 35 minutes. I repeated the last hop scotch/tuck jump combo to get in 40 min of cardio. lindseylu8 03/09/2010 This is a 53 minute rebounding circuit workout. The set is a corner of a studio with mirrors and drapes. Small and bright. Tracie leads on her own. Equipment needed: rebounder and two sets of dummbbells. There are three cardio segments which vary in tempo and rebounding moves. Tracie always shows ways to modify between higher and lower intensity rebounding moves. Between the cardio segments there are three sections of weight exercises to train the back, chest, triceps, biceps, shoulders and legs. The floorwork is done on the rebounder and includes leg abduction and core training. The stretches are standing and yoga style. This is a good high intensity rebounding workout. I would not depend on this workout as my sole source of weight training. Tracie makes the time go by with all of the variety of moves. She does stress to be careful getting off and on the rebounder when doing the strength exercises. As some people might get a little light headed when getting off and standing still for weight work. Instructor Comments: Tracie is very professional and cues well. Sundari 03/22/2007 I did this w/o on my UR rebounder, which I think has a harder bounce than the reboundair. I really enjoy this w/o. The music is from other previous FP w/os, which was funny b/c I would expect to see a different move based on the music! I like alternating the cardio w/ weight work - it just makes the w/o different. Compared to UR w/os, the pace of this rebounder w/o is slower - I think there are fewer beats to the minute. Although the w/o didn't feel too tough while I did it, the next day, my butt was suprisingly sore! I have this on DVD, which gives you the option of just doing the cardio, but frankly, I don't mind the breaks at all. The picture and sound quality on the DVD is excellent too. It's only too bad that this was the only rebounder w/o FP produced. Instructor Comments: I've always been a Tracie fan, and she is her usual superb self in this w/o. She looks great in black shorts and a tannish top. Her cuing is excellent, and she makes rebounding look like fun. Belle Wong 11/14/2004 I bought this dvd from Reboundair.com, as they are the only ones I knew of who still had copies for sale of the dvd (it is unfortunately out of print). I had so much fun with this workout. Tracie was more relaxed than her "FIRM" workouts. I was surprised by the variety of moves done on the rebounder- they are different than alot of the moves in the Urban rebounder workouts. The music was really good. My heart rate got all the way up to 165 and I burned 480 calories, which is alot for me. I was impressed! I was having so much fun, I didn't notice how hard I was working. My only complaint is that I don't like Tracie's outfit. She wears layered white and brown tops with black shorts that have a vertical stripe on the side. It is a very unfashionable outfit, in my opinion. Instructor Comments: Professional; creative Sarah 09/24/2004 Once again, I am in the minority about a popular workout. What can I say? I just didn't like it. I'm surprised I didn't like it! I got it in a trade so there's at least one other person who didn't like it either. For the record I consider myself an intermediate exerciser. This is my first FitPrime workout. The Good: Tracie is a wonderful instructor. Calm, cheerful, professional - I've always liked her. The music is pretty good. They did try to be creative with the moves. The Bad: It seemed really EASY to me. I had hardly broken a sweat after a half hour. I didn't use the hand weights. But I don't use hand weights with the UR workouts and I sweat like crazy and get beet red in the face. Maybe it seemed easy because I just came off of eight weeks of Slim Series. But I would never refer to this as advanced. The weight work was superflous and seemed like pointless interruption of the rebounding. I'm not coordinated enough to step on and off my rebounder so quickly. The step-ups felt really awkward. And there's no way I'm jumping on and off my rebounder. I've worked too hard to get my knees back into working order. That stuff looked dangerous to me. In fact, the evening after I did this workut my left knee was sore. Not a good sign. I can't comment on the ab work, yoga, etc. because I had to stop. Life is too short to waste time on a workout I'm not enjoying. The Ugly: What's with that set? Tracie is wedged into a corner. The set decor is "trailer park with pretensions". And my biggest (and most petty) gripe: What's with Tracie's outfit? It looks like something I wore in high school gym class in the 70's! Tracie is a beautiful woman with an amazing figure. Dress her like the gorgeous creature that she is!!! Instructor Comments: Tracie gives a lot of form pointers. Strangely, she says to land on your heels. Other rebounding instructors say to land on your toes. I guess you have to find what is most comfortable for you. Alta 08/17/2003 I just did FitPrime's G-Force this morning and WOW!!!!!!! What a totally awesome rebounder workout! It is beyond anything I could have hoped for. I had owned a couple rebounder videos in the past (I can't even remember which ones) and promptly got rid of them because they were so boring and monotonous. So for the past 2 years or so, I have been rebouding without a video - just jumping away to my favorite music. And that was fine. But G-FORCE has changed all that. This workout is not only fun, it's challenging, innovative, has lots of variety, great music, awesome instruction (Tracie is at her best in this video) and includes STRENGTH and core work! What else could you ask for? I own (or have owned) all of FitPrime's videos and this one is the cream of the crop! Worth buying a rebounder for! Instructor Comments: Tracie is at her absolute BEST in this video. Her cueing is perfect (as always) and she is encouraging, inspiring and she seems like she is really enjoying herself. SassyGirl 07/27/2003 What a fun workout! The music rocks and is very motivational, and the workout is effective (judging by how sore my glutes are the day after). This is a circuit workout, alternating between cardio on the rebounder and resistance work with weights. Tracie wears 1# weighted gloves throughout, and they add intensity to the cardio moves. Cardio steps include jogs, jacks, a "rocking-horse" type move with one foot forward and one foot back, and a "hopscotch" move where you jump on one foot for three reps, then two feet, then one, then two, then one, then two. During one segment, the music slows down, and we do a series of kicks: front knee lift followed by a kick, then to the side, then to the back. A "sports drills" segment includes high knee ups followed by a football shuffle move, with a grounded knee-up with opposite arm up for a rest. We also do some tuck jumps. Weight work is divided into 3 segments. The first segment is one set of lat rows (with one foot on the frame of the rebounder) followed by one set of bicep curls. The second segment is leg work that uses the rebounder in some interesting ways. Step-ups are done with the front leg on the mat of the rebounder, which adds a bit of a balance challenge and seems to challenge the stabilizer muscles around the knee. Then we do two sets of lunges with the forward foot on the mat. One set starts at the top of the move, while the second starts at the bottom. Weight work for the legs is followed by some plyometric work with the rebounder. We start on the rebounder, then do squats to the side (one foot on the rebounder, the other on the floor). These turn plyometric when we do two plyo jumps into the squat position, then jump up on the mat for 4 plyos, then step off the other side and repeat. When I previewed this, I thought the move might put too much stress on the floor knee, but it doesn't. The mat absorbs a lot of the impact, and the floor leg lands more lightly than the one on the mat. The final weight segment is chest (push-ups with hands on the frame of the rebounder---I subbed bench presses, as push-ups are often stressful on my wrists and shoulder) and tricep dips holding onto the frame (I substituted overhead tricep presses for these, as they REALLY bother my wrists--first started having problems with carpal tunnel after a bout of these--and shoulders). All major muscle groups are covered by the weight work, EXCEPT shoulders. I added in a set of dumbbell overhead presses to compensate. As we only do one set of each resistance exercise for each body part, except legs, it’s hard to classify this workout. It combines cardio and weights, so one really shouldn't do a weight workout either the day before or the day after, but the weight work for the upper body is so minimal that it doesn't really seem to count. The lower body work, which includes some cool uses of the rebounder, does seem like a sufficient lower body workout, however. Final "floor work" is done seated or lying on the mat. Some crunch variations, and some cool pilates-like curl ups. There are also some adductor moves, but so few reps and with no added resistance that I don't think they do much. I LOVE this workout! The best rebounder workout I've seen and I hope it’s just the first in a series of rebounder workouts from Fitprime! But I REALLY, REALLY, REALLY, REALLY (to the 10th power) wish it were on DVD! I'd like to sometimes repeat some of the cardio, and need time to "rewind" while I do my shoulders and get my weights for the tricep work. One thing I noticed that is different from other rebounder workouts is that Tracie cues to push through our heels, while in Urban Rebounding, we are told to push into the balls of the foot. The "heel" jump seems to work the backs of the legs a bit better. Instructor Comments: Tracie seemed to be really having fun in this workout. I've always liked her as an instructor, but she's often been very professional, sometimes to the point of seeming a bit cold (at least "cool"). But she's really loosened up here. Thankfully not drifting into the "too happy" chipperness (is that a word?) of Denise Austin and the like, but just more personable. Maybe she also enjoyed having a different kind of workout to do. Kathryn 07/25/2003 FitPrime’s G-Force with Tracie Long Breakdown ~ Tracie wears the 1 lb weighted gloves throughout most of the video (I did NOT wear them for this workout). Warm-up ~ Marches ~ Health bounce ~ Side-to-side ~ Stretches – downward-facing dog, runner’s lunge, shoulder stretches Cardio Segment 1 ~ Easy run/jog with biceps, curl then push overhead, with triceps ~ Health bounce with criss-cross arms ~ Forward and back foot pattern (Fun and tests your coordination and balance) with punches/double hits ~ Jumping jack with delts ~ Twists ~ Double strides (scissors) Strength Segment 1 – Upper Body ~ Lat rows in lunge position with one foot on the rebounder ~ Biceps on the floor Cardio Segment 2 ~ Jog pattern – single, single, double (2 hits) (again, great for balance, very fun! Be careful!) ~ Jumping jacks with arms overhead with variations ~ Front kicks (double hits – slow) ~ Side kicks ~ Back kicks – these kicks were the hardest part of the workout for me – lots of balance needed. But I was able to do them pretty well by the last run through ~ Strength jumps or health bounce ~ High knee lifts/knee ups (really work the legs) ~ Shuffles (rocky, football shuffle) ~ Step knee lifts (recovery – slow) Strength Segment 2 – Lower Body ~ Lunges - Weak leg in center of rebounder, push up and touch back for balance/ do same on strong leg, then repeat pushing down – lots of reps Cardio Segment 3 ~ Pattern steps off the rebounder = squats stepping off and on with marches in between ~ Increase intensity by adding “air” and jumps in between, adding two jumps etc. (one leg is on the floor, one on the rebounder during the squats), increase speed; many variations are shown ~ Step up on the rebounder from the side, bounce until Tracie says “freeze” (really have to tighten the core when she tells you to freeze – very fun!), repeat on other side ~ high knee jogs ~ Hopskotch (takes lots of coordination, but it is SUPER fun – similar to move in Crunch Time) with jogs ~ Tuck jumps (this is my favorite move of the tape – you really bring your knees up when you jump and push down hard when you land). Strength Segment 3: All using or lying on the rebounder ~ Push -ups on the rebounder – 1st half on knees, second half on the toes ~ Tricep dips off the rebounder ~ Tricep dips with feet out and in, then repeat traditional tricep dips ~ Legs out and in working the core and inner thigh - lying supine on rebounder ~ Roll-ups (sort of rolling like a ball) on the rebounder with extremely fun bounces and arm pumps ~ Crunches with knees ~ Holding on to rebounder with arms behind your head, touich one toe and then the other to the floor at different tempos – more core work ~ Holding on to rebounder at your sides, oblique twists side-to-side with the legs ~ Roll-ups, reach through, roll back, lift one leg up, etc., again for the core ~ Lying-side leg lifts – arc front and back ~ Lean forward and lift the leg, working the glute more Stretches ~ Soothing yoga stretches ~ Included at the end is Tracie’s demonstration of how to open and close the ¼ fold rebounder. Set: Same revamped set that’s featured in Crunch Time. Music: A best of FitPrime collection using mostly songs from videos that featured Tracie, but I recognize at least one song from Steamin’ Cardio. Comments and Impressions: ~ Tracie really smiles during this workout – you can tell she’s having fun, and so was I! ~ Tracie gives incredible form pointers throughout. I learned a lot from her in Charleston about form during rebounding, and she repeats those same form pointers during the workout. ~ The workout was great! I had high expectations after doing this workout in Charleston, and it meeted and surpassed every single one. All the corework was quite a nice surprise, and you can really feel the core even more while laying on the rebounder to do the work. I can see myself doing this workout at least once a week (and that’s says a lot for me because I am the queen of variety); I just love it that much. Now to start pestering FP about making MORE rebounder workouts. Instructor Comments: Tracie gives incredible form pointers. She smiles the whole workout and is having fun, just like I was while doing the workout. She looks incredible, of course! FirmHeels |
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Post by Karla on May 9, 2024 21:50:01 GMT
The Firm: Jiggle Free Abs (BSS4) Allie Del Rio Year Released: 2005 This is a great 25 minute Ab workout. The length is just right - it doesn't drag on or feel too short. There are some creative moves for the abs that are fun, yet don't feel clumsy or hard to follow. I like that this workout isn't too hard; yet is challenging and there are modifications to make the moves easier or harder. Allie does a great job leading. Bethellen 05/08/2013 I finally did this workout after owning it for months, and I'm sorry it took me so long to get to it. I really, really liked it. I'd just finished Jiggle Free Buns, so I was nice and warm, but the warmup did help me finish cooling down from my earlier workout. Since Carol already broke down the moves, let me go on to say this is no mere crunch and roll ab workout; this is serious work. But I wasn't drained or wiped out, just worked out, which is the way it should be. The only thing I would have liked to have done is some incline work, but the plank work using the TransFIRMer was different and got different areas. This workout worked my upper abs and obliques a lot more than the ab sections of BSS4 and BSS3, and it was a welcome change. There is also a nice (harder) variation on the "rock n'lift" move from Better Body & Buns I now love to hate and love. I loved that Allie tells you that some moves are to be worked up to. That keeps you motivated if you have to modify. The music is pleasant, and I've finally adapted to the newer FIRM music to the point I find the Classics music a little over the top. The time flies by, and even though this is a solid 25 minute workout with no breaks, I'd have no problem adding this on to another workout. Instructor Comments: Allie looks incredible! Her abs are more cut than a chainsaw. f1mom 08/05/2008 Part of the Transfirmer series, this 25 minute workout is all abs! Allie does a wonderful job leading you through innovative and effective ab work, without leaving you feeling frustrated due to inability to perform some of the moves, or so weak you can't move afterwards. We start with standing ab work to warm up, then use the Transfirmer in the 14 inch position for plank work with your hands on the Transfirmer. There are plenty of form pointers and stretches in between segments. We then sit on Transfirmer to do more oblique work and then leg pulls in and out - challenging! The last segment is on the floor without props for lower and upper ab work, but it's definitely not your same old ... same old boring crunches. Allie mixes up the routine with moves I've never seen anywhere else and the overall effect is you have WORKED, but not hurt yourself. I worked up a nice sweat and I expect some DOMS by tomorrow in my abs! I give this a solid A! I really loved it for it's innovative work, the short stretches in between, and the fact anyone can actually do the moves. Carol Carol_is_fit 05/29/2005 |
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Post by Karla on May 9, 2024 21:51:09 GMT
The Firm: Jiggle Free Buns (BSS4) Pam Meriwether Year Released: 2005 This is a fun and challenging lower body and cardio workout. I like that it packs so much into 30 minutes. The lower body weight work is alternated with cardio. Pam gives excellent cueing and form pointers; heaving up is possible with this workout. The workout flows nicely back and forth from weights to cardio. The weight segments are solid and target the lower body; the cardio segments are fun and refreshing. It is a solid intermediate workout. Bethellen 02/24/2012 This is one of the 30 minute add-ons to the Firm TransFirmer system. I absolutely love this workout and Jiggle Free Arms. Pam leads w/ 4 background exercisers; Alison provides the beginner modifications. You will need the TransFirmer (TF) and a range of dumbbells. By the end of the 30 minutes I have always burned some good calories and worked up a nice sweat. She moves slow enough to allow you to really heavy up. Pam is very good about using the TF in all of its positions. It was advertised as being able to be used in 5 positions and she uses them all. You do a fun hot cross buns move where the 6inch segment is placed in front of the 8 inch segment, incline step work, lunges onto the incline, and regular step work. She hits all the lower body muscles and includes a good amount of cardio. For cardio you will see: step aerobics, incline step aerobics, floor aerbics, tall box climb, etc. For strength work: leg press, squats, hover squats, side lunges onto the incline, forward lunges onto the incline, dips, dips off the blue section of the TF, pliets, etc. Its a fair amount of lower body work considering 1/2 the w/o is cardio. I usually add on some more lower body work to this dvd to make a complete lower body day. Or addon Jiggle Free Arms for a total body + aerobics day. I would rate this solid intermediate but as with all Firms, it is easy to modify to suit your needs. Instructor Comments: Pam is a wonderful lead, one of my favorites as a matter of fact. Her cueing is spot on and she has a lovely demeanor. She looks fantastic, much better in this set than she did in BSS3. lindseylu8 02/01/2010 I pulled this quick 33 minute workout from my shelf (finally) because I wasn't up to a 55 minute AWT workout. No one told me this was Standing Legs' evil twin in disguise! I'm a low intermediate, able to survive FIRM Strength, Tough Tape and most leg presses with no problems. I had to take a BREAK during this short workout. Yes, a short break for water and to catch my breath. They've done new and improved stuff to the ol' 14" leg press, and that stuff is working! Leg press off to the side, leg press stepping wide, leg press with pulses. Add on cardio and plyometrics and you have a serious lower body workout in 33 minutes. I was so glad to see some deadlifts in this workout, though I could have heavied up a bit on them. I don't think deadlifts have been around since Power Cardio, and I missed them. This workout is so much better to me than tons of leg presses followed by lunges and squats; yes, those moves are here, but the additional changes, plus lunges on the incline mean I felt work in higher up in my buns, and I'm pleased to say there is no "squaring off" of my rear end as with some folks. I finished off (or, rather, the workout finished me off) as though I'd done a full 55 minutes of work. The music is modern health club, and I'm kinda amused at the Star Wars comment about the last tune because that's exactly what I thought about when I heard it. I also liked using the TransFIRMer stacked short part in front of taller part, making the Hot Cross Buns move my new favorite of the dork dance. For whatever reason I caught on even with one short demo. A+. Another fun workout with the TransFIRMer, which I have come to love more than any other piece of equipment. Instructor Comments: Pam looks fantastic and is just as much fun as she was in FIRM Strength. If anything, she's gotten better looking over the years. f1mom 08/05/2008 I’ve tried this workout twice, the first time using a FL, club step and Bosu; second time around, i used my TF. I will try to describe how you can do the workout using alternate equipment or the TF. Pam uses the TF in 3 of the 5 possible positions: 1) what i call “staircase”, 2) T-ramp, and 3) wide 14” tall box, in that order. These 3 positions form the outline of this workout into 3 segments. Non-TF notes: I used my FL to do the staircase, i used my club step w/1 end resting on a Bosu for ramp postion, and for the tall box, i used my FL in the 14” position; you could probably add risers under your club step to make it 14” high. And if you have a TF, you can just follow Pam. Be prepared to lift the FL without hurting your back – you’re bending with your back suspended outward, holding a wide and bulky step that weighs about 15#. The club step, by comparison, is lighter and hollow and not bulky since it doesn’t have “feet” attached to it like the TF. Dimensions of the TF: Width = 31”; depth = 14”; dark blue is 8” high; turquoise is 6” high. Warm up, 5 min: staircase position. possible to use a FL, with the 6” closer toward you and the 8” directly behind the 6”, like a small staircase. Pam basically steps onto the 6” and then taps the other foot onto the 8”, easily done on a FL. You don’t really put your weight or lean into that top step – mostly just tapping it. Club step: you can just step up on the platform with 1st foot, then tap the 2nd foot onto the club step, or kick with that 2nd foot. 1st segment after warm-up: Lunges on 6” – easily done on both FL and club step. Hot Cross Buns move: TF is still in the staircase position. you’re basically doing a “grapevine” while stepping up onto the lower and then the upper step, like climbing the staircase sideways. You can do this on the FL. Club step – you can step up sideways and then maybe do a kick with the second foot. This move works the inner and outer thighs. 2nd segment: TF is then placed into a “T” shaped, incline position (8” forms the top of the “T”, parallel to the TV; 6” is perpendicular forming a ramp resting on the 8”). Thank goodness the ramp is not in the sideways position as they did in BSS3!!! the FL cannot be made into this formation. I took my club step and rested 1 side onto a Bosu and had my 8” FL piece standing by. Pam does a few lunges on the ramp, then she has you do a step-up with 1 foot onto the 8” portion. A Non-TF version would be to ramp onto your club step in an incline position, then do the step-ups onto the 8” FL piece. When switching legs, you’ll need to move quickly over to the FL if the ramp is blocking it. The TF would make this move a lot easier. On the ramp, Pam has you walk upwards onto the ramp with the lead foot, while the other foot is on the floor. You’re doing a graduated climb with the 1 foot. She also has you straddling the ramp and does a few “over the tops” at the ramp bottom, going over the ramp and onto the floor a few times. 3rd segment: The TF is placed into the 14” tall box position, parallel to the TV screen. Non-TF suggestion is to set up your FL in the 14” position or add several risers to your club step. The raised club step is better than the FL in this case because she does the wide leg presses after doing narrow leg presses. Step-ups and leg raises can easily be done on a FL or raised club step. She then does weighted hover squats, which can easily be done on a FL or even a chair. She also does some grapevines around the perimeter of the TF, which you can do with your club step. If no club step is available, just walk wider around your floor doing grapevines. cool down/stretch: The 14” height is also used to balance against when doing the runner’s lunges and hamstring stretches. All of this is done in about 30 min ~ amazing, considering that Pam remains relaxed and unrushed. You can heavy up with dumbbells because the weighted moves are low rep and slower paced. Instructor Comments: cues ahead, motivating, encouraging, unrushed. bzar 07/17/2007 I’m not going to describe the workout in detail because Carol did a wonderful job. I really enjoy this workout and usually do it with Jiggle Free Arms to make a total body workout. I like the pacing and organization of this workout for the first two weights sections Pam suggests your medium dumbbells and for the last section your heavy ones, but I think many regular exercisers could just use heavy. Unlike most Firm workouts there is only one set of leg presses but the last few reps of the set make up for it. After doing a few reps to the back and then a few reps to the side Pam has you do two partial leg presses then a full one for several reps. I find this very challenging. As much I as I dread these coming up I feel so accomplished afterward that I am glad they are there. The other challenging thing was in the first cardio section. Pam does a move she calls “hot cross buns” that I originally found quite confusing. She teaches it slow once on the right and not at all on the left. It took me quite a while to get this move. For comparison in Aerobic Body Shaping Allie teaches a box step four times slow on the right and twice slow on the left. I already knew how to box step and it was on flat ground, I was not familiar with the ‘hot cross buns’ and it used the TransFirmer with the 6" and 8" section next to each other. I think the Firm got the learning curve reversed on these two moves. After doing this workout a number of times I now enjoy ‘hot cross buns’ and really feel it in my outer thighs. The last cardio section is a space hog. You grapevine around the TransFirmer and then do runners lunges off the ends. I need to place the TransFirmer very carefully in my space for this part. Instructor Comments: In general I like Pam. I find her cuing clear for the most part. In this workout during the stretch she calls every lunge a runner's lunge and I found that confusing until I was very familiar with the workout. Candi 10/26/2005 The Firm Transfirmer Series Jiggle Free Buns is a 33 minute workout led by Pam Cauthen Meriwether. She is joined by Alison Davis who shows beginner and low impact modifications, and Allie, Annie and Stephanie. I like the music in this one, but Stephanie's cueing was a bit off at the beginning, and I think they missed some glute lifts on the left leg in the first segment. Unfortunately since GT didn't chapter these DVD's, I wasn't able to go back and look again. Other than that ... I like this one better than Jiggle Free Arms. It has cardio segments in between the strength training, as does JFA, but this time the segments seem more focused on lower body work, giving the overall feeling of the workout as a "true" lower body workout, as opposed to a cardio & weights workout, as I feel JFA is. The warm up uses the green section of the Transfirmer in front of the blue. Squats and lunges are next, using "heavy" weights. I used 2 12# bells for most of the entire workout although there were places I could have easily gone heavier. The lunges are sideways onto the green section and Pam does a great job with form pointers here. The first cardio segment uses both sections of TF, and this time plenty of side shots are shown so I know definitively we are not standing on the blue section and stepping back over the green! We are stepping onto the green. The next strength segment uses the green section on an incline, and features lunges onto the incline, hamstring work from the blue part as an option, and dips on the floor. We then keep the TF inclined for the next cardio segment, and again use both sections for straddles, over the tops, and some unique and fun moves like "hot cross buns"! We then stack the TF and do leg press with heavy weights. Your heart rate will climb here. They do them off the back, off the side, then lose the weights to climb the TF itself. WHEW! As if that weren't enough, you then pick up the weights again and do hover squats, with some lifting feet and then dragging the foot in, just for fun! We end this long segment with plie work, still using the weights. The final cardio segment consists of floor work, then use of the 14 inch TF for runner's lunges and glute lifts. The cool down gradually turns into dynamic and then static stretches, and is thorough and effective. Overall, I like this one better than JFA, but Jiggle Free Abs is still my favorite of the Jiggle Free three. I give this one an A minus. Carol Instructor Comments: Carol_is_fit 06/05/2005 |
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Post by Karla on May 9, 2024 21:51:52 GMT
The Firm: Jiggle Free Arms (BSS4) Stephanie Huckabee Year Released: 2004 This is one of my top favorite Firms - which is saying alot. It is a fun and challenging upper body and cardio workout. It packs a good amount of each into 30 minutes. The upper body weight work is alternated with cardio. Stephanie gives excellent cueing and form pointers; heaving up is possible with this workout. She really shines in this workout. The workout flows nicely back and forth from weights to cardio. The weight segments are solid and target the upper body; the cardio segments are fun and refreshing. It is a solid intermediate workout. It is a great upper body workout that is a lot of fun because of the cardio mixed in. Bethellen 02/24/2012 This is a 30 minute cardio + upper body strength work dvd. Stephanie leads with 4 background exercisers, Alison shows the beginner modificaitons. This workout was released as a BSS4 (TransFirmer) add on and features the TransFirmer (TF) . You will also need a variety of dumbbells. The set is nice and open and a bright grayish white. Let me start off by saying I LOVE LOVE LOVE this workout! It is probably my all time favorite workout dvd ever made. I am very fond of all the BSS4 TransFirmer workouts though and I like Stephanie. She is an excellent lead, her demeanor is awesome and her cueing is spot on. She is very fit and motivating! The workout has NO dread factor but is fun and you will get a great workout with it to. This workout features step, incline step, and floor aerobics interspersed with upper body strength work. The strength work includes: pushups off the TF, pec fly (using the incline as a bench) bench press, tricep bench press, bicep curls, clean and press, shoulder raises, tricep dips off the TF, and other upper body work at varied tempos. The time flys with this one and you will thouroughly work all your upper body muscles and work up a very nice sweat all in only 30 minutes. This workout is great to add to other cardio + upper body workouts (Jackies 1 on 1, Results 10 Days, Barrys Bootcamp Fat Blaster, etc) or to add to Jiggle Free Buns for a complete strength + cardio workout. lindseylu8 03/02/2010 This workout has already been broken down thoroughly, so I am just going to add my opinions on the workout. I am reviewing this workout after having done it about five times or so in entirety. I am really fond of the BSS4 workouts. They are my favorite of the BSS series. I think the “Jiggle Free” series is especially well thought out. They are challenging workouts and/but also have a great fun factor, I believe more so than the other BSS series. This workout is led by Stephanie Huckabee, who is a great cuer and a seasoned Firm master instructor. She has a great following and I think that is well deserved. With that said, this is my least favorite of the BSS4 Jiggle Free workouts. The strength sessions are great – very comprehensive, and move slow enough to allow you to heavy up on the weights. The usage of the step on the incline is great for chest flies and bench press and the 14” step is great for sitting upper body work like military press. The strength sessions successfully fry my arms, although regrettably I have not done the workout with enough consistency to determine how much shape and definition using this video would do for my arms. It was the aerobic intervals that I was not as happy with. The aerobic sections are mostly step aerobics (which I generally really enjoy) but I found the choreography to be somewhat confusing. I follow along fine in other BSS-era firms (including the sister workout Jiggle Free Buns), but even after a few run-throughs I found myself stumbling over my feet in the final two aerobic sections. It’s frustrating! I don’t know if it’s the choreography that’s complicated or Stephanie’s cuing. I also thought that the final aerobic section was a little excessive and unexpected after the final strength section. All in all however it is another Firm keeper for me, and I do really enjoy the BSS4 series, like I said. Like most of the Firm workouts, this is a solid intermediate level and alternates strength and cardio like most Firm workouts out there. The set is clean and organized, Alison does beginner modifications in the back, and the music is upbeat techno. Like all Firms the production quality is high, which I really appreciate. Overall grade B. Instructor Comments: I like Stephanie. She has mostly clear cuing and a somewhat serious demeanor. She’s not my favorite but I don’t really have any specific reason to dislike her either. She’s a classic master instructor. I use her BSS4 Ultimate Calorie Blaster on a regular basis and seem to enjoy her more there. Emily B. 01/25/2010 I thought I was in for an easy upper body workout like the original FIRM Parts Upper Body. Boy, was I surprised! Those cardio intervals give me what I need most -- more cardio, along with excellent upper body sets that hit all of my upper body using my heaviest weights. Carol did an excellent breakdown of the workout, so I'll just talk about the results. My arms felt like jello afterwards, and I was too winded to even turn off the DVD. I love the set, and love the TransFIRMer. My favorite exercise is pushups done off the incline. I'm able to do them without my knees touching the TransFIRMer, and I really feel this move all over my upper body, including triceps. I loved the cardio intervals continued to work my arms, so there was literally no rest. Cardio is the thing I hate most, so I love that they sneaked some into this workout. The newer FIRMs add lots of calf pumps, which I love. I remember the older FIRMs and the FIRM Form Points which talked about the "hole" in the workouts being the calves, and suggested donkey calf raises with your mate sitting on your hips! I prefer the new FIRM, thanks. Definitely a keeper. Instructor Comments: Stephanie is back with more of her exquisitely perfect cuing and down to earth presence. f1mom 08/06/2008 I’m not going to describe the workout in detail because Carol did a wonderful job already. I really like this workout and I am glad it is a cardio and weights workout. I believe that the cardio is the way to get rid of my jiggle (my fat), while the weights help with the muscle tone and strength. That said I find the first cardio section to be a little strange in an “arms” workout. There is so much hopping and jumping that my calves hurt. This doesn’t happen in any other BBS4 workout, you know the ones that are supposed to work the legs. Overall I find the workout well paced and it keeps me interested and challenged. I have to do a bit of modifying because of shoulder problems (I substitute my physical therapy exercises in some places) but it is very manageable because of Stephanie’s clear cueing and the organization and pacing of the exercises. This is actually one of the reasons I really like this workout because I can get my six exercise physical therapy regime done during the workout and I don’t have to suffer through doing them on my own. One interesting thing I noted is that when not facing the television Stephanie does not cue right and left but will say things like “alternate one arm at a time”. This eliminates the problem of mirror cuing when you are effectively side by side with her. I always found it frustrating when an instructor would stop mirror cuing and start cuing from their point of view just because they turned. One thing that I especially enjoyed in this workout is that Stephanie does some stretches during the workout right after working a body part. I really liked this in BBS1 and miss from other workouts. In my current rotation I am doing Jiggle Free Arms once a week followed by Jiggle Free Buns for a total body workout. I have fun and feel like I am getting the job done. PS - I have the DVD version and I am very glad it does not have the Firm Believers website advertisement. Instructor Comments: I really enjoy Stephanie. She cues well and is easy to follow. Candi 10/26/2005 The Firm Transfirmer Series Jiggle Free Arms is a 30 minute workout led by Stephanic Huckabee. It features great music (there was only one segment I thought had terrible music) and again features Alison Davis showing beginner modifications. Stephanie is joined again by Allie, Annie, and Pam. The warm up uses the green (6 inch) portion of the TF, then we stack it and place it in the incline position to first do push-ups on the incline part. I would not recommend this if you have knee issues as that thing may be soft to step onto, but it is NOT soft to kneel on while doing push-ups. Of course, if you do them inclined on your toes, your knees won't touch the TF. We don't do many so I was able to do this. We then lie on the incline to do first bench press then triceps press with heavy weights (I used 2 12# bells), then switch to medium bells (I stayed with my 12's) for first pec flyes then triceps extensions. A short stretch follows, then we move the TF out of the way for the first cardio tune. I was sort of hoping they wouldn't do the weights then cardio thing here. I was hoping for a true upper body workout. Oh well. It was a fun segment, and it's done on without the TF. The second weight portion uses the TF in the 14 inch position and we sit to first do triceps dips, then pick up heavy weights to do overhead presses. Light weights (I used 2 5# bells) are then used for front raises and side raises. The thing I love about the weight work in this is it's not simply the same old boring 3 sets of 12 reps, or some variation of. We do different counts and unique combinations. It makes it fun! The next cardio segment used the inclined position, and it was FUN! Even though I was still hoping for a true upper body workout, this part was so much fun I stopped brooding by now and simply enjoyed the workout! This segment, however, had music that sounded like it was from that part in the original Star Wars movie where Luke, Han and Chuey were in the bar with all the strange creatures. I could barely hear Stephanie's cueing over it. Stephanie's cueing, by the way, is perfect! A certain instructor who shall remain nameless in this review should take cueing lessons from all these Firm instructors!! We then use the 14 inch TF again and sit on the edge in a diagnonal position to do double arm rows, then hammer curls. We then stand and pick up medium weights (I used 2 8# bells) do to rows with our palms facing front, then curls with our arms angled out. The next step segment used the 8 inch (blue) section, and it was also a lot of fun! Then we stand for clean and press, which is a hammer curl followed by an overhead press. Biceps curls then, and she follows immediately with upright rows, so when she says pick up medium weights ... unless you enjoy doing upright rows with your heaviest weights ... pick up medium weights! Posterior flyes with light weight end the segment. A short stretch follows, then an easy step routine on the blue section. The workout concludes with another stretch. I give this one a B plus, only because it's more of a cardio and weights workout than a true arm workout. But I still enjoyed it! Carol Instructor Comments: Carol_is_fit 06/04/2005 |
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Post by Karla on May 9, 2024 21:52:30 GMT
The Firm: Slim and Sculpt Stability Ball
Allie Del Rio
Year Released: 2006
Slim & Sculpt Stability Ball is 30 minutes and uses only the stability ball. The workout starts with a warm up and moves into different exercises utilizing the ball for total body. Some of the exercises include hover squats, twists with upper back on the ball, crunches, ball roll outs to work the shoulders, push ups, bridge work and planks.
This workout is great for a day when I don't feel like working out, but want to move. I felt like I accomplished an enjoyable; non-strenuous and relaxing workout.
Instructor Comments:
Allie is a great lead as always - giving great form pointers.
Bethellen
12/10/2013
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Post by Karla on May 9, 2024 21:53:47 GMT
The Firm: Fat Burning Sculpting Ball Workout
Tina Smalley
Year Released: 2006
This is a great 30 minute workout; I classify it as a hare. The workout moves quickly and flows well. It uses little space and only requires the ball. It is a lot of fun; I usually don't like extra "props" but this one is unique in that they came up with several fun ways to use the weighted ball that were not awkward. I tend to use this when I want a quick workout that makes me feel like I did a little bit of toning with mostly cardio.
Instructor Comments:
Tina does a good job cueing and overall leads very well!
Bethellen
04/25/2011
This is a 30 minute AWT workout led by Tina with 4 background exercisers, Alison shows the beginner modifications. This dvd was originally released with a 4, 6, or 8 lb soft weighted ball; that is the only prop you will need for this workout
After a nice warmup using the ball you move right into the first sculpting set. I use an 8 lb ball for this workout and while I can feel my lower body getting worked using my body weight + the 8 lb ball, you cant really work the upper body too well. After the strength segment you move into a good little cardio segment. I enjoyed the cardio in this one and it did get my heartrate up. There are plyos and you can modify up the lower impact moves if you want to kick it up a notch. After some standing ab work you finish with a floor strength segment that includes ab/core work and some bridge work.
Tina uses the ball alot in this workout and finds fun ways to incorporate it into the workout making this a fun and unique workout. Its great for a day when you are maybe a little sore from your last workout but want to get some strength work in with your cardio. I was thinking of adding it to an UB w/o to get full body strength and cardio in 60 minutes. I would rate this a solid intermediate w/o that you can easily modify up or down to suit your needs.
lindseylu8
06/15/2010
There is a warmup – first with and then without the ball, one “sculpting” segment, one “cardio”, and then a final “sculpting”. All segments are obviously using low weights so this feels like an AWT video with lots of 4 limb. My heartrate gets considerably higher during the cardio segment, about what it is when I run. There is one move that seems a little fast to me but it can be modified (you raise and lower ball while you plie, I usually end up feeling like I’m swinging it if I go all the way).
There is plenty of impact – skater jumps and plyos. Alison is the low impact modifier and she is generally visible. I think the workout would be fun without the impact but less intense.
The ab section is great IMO. She does some standing ab work (knee repeaters with the ball, etc.) and then some stuff on the floor. Make sure you have a towel – at one point the ball will be between your legs and mine are usually too sweaty to grip it okay.
The total time is about 30 minutes. I had a lot of soreness in my obliques when I first did this. Admittedly I hate to work my abs but – I got a workout there.
Instructor Comments:
Tina looks very fit. She looks quite attractive but does not seem to be wearing a lot of makeup and does not talk much about weight loss or appearance. She seems to be having a great time and is very motivating.
Coleen (cjo42a)
08/12/2008
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Post by Karla on May 9, 2024 21:54:22 GMT
The Firm: Sculpt & Tone Pilates
Alison Davis
Year Released: 2006
This is a 30 minute stretch/sculpt workout. I really enjoyed it. Alison does a good job leading. The stretches felt nice and relaxing. The toning moves were a nice addition. The band was used in unique ways that were not cumbersome. The workout flowed well moving from stretching to lower body toning to upper body toning. There was also some ab toning. I used this on the last day of a rotation as a recovery workout and it worked very well for that purpose.
Bethellen
09/30/2011
I've owned this DVD for awhile, but just realized I'd done it only once without writing a review. I liked this short Pilates-styled workout, and felt the band added additional resistance.
One thing: if you have never done Pilates before, I suggest starting with a workout such as Pilates for Dummies or even Kathy Smith's Pilates Core (from Project You) to learn about breathing and how to hold your core.
Since I'd done these workouts in the past, it was easy to transfer that knowledge to this one. The only flaw I saw in this workout was that there was not enough instruction in those particulars, but a beginner would not be at a loss with the exercises that were chosen.
I know a lot of advanced exercisers here complain that the FIRM is too easy, but I think part of the joy of the FIRM is the ability to add additional resistance as your fitness level increases. I bought the kit with the purple "heavy" band, but ended up using the green band that came with the Sculpt-ilates workout.
It was the same band Alison used in the workout, with Allie using the purple heavy resistance band and the other exerciser (I can't remember her name) using the pink light resistance band. It added a whole new level of tough to standard triceps kickbacks and the floor leg work.
I give the workout a solid A-, only because I wanted more pilates specific instruction, but it's still a great short workout when you're pressed for time or want a quick add on.
Instructor Comments:
Alison is a great instructor, and I'm always happy to work out with her as the lead. I find her voice comforting, her cuing great, and she never makes me feel like I'm not fit enough.
f1mom
09/08/2008
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Post by Karla on May 9, 2024 21:56:46 GMT
The Firm: Super Body Sculpt
Stephanie Huckabee
Year Released: 2002
This is a 40ish minute all strength w/o led by Stephanie with 4 background exercisers, one showing beginner modifications. The set is the BSS1 white walls w/ fans background. You will need a variety of dumbbells and a fanny lifter or other step for this workout.
This w/o is divided into UB, LB, and abs. There is a brief w/u & c/d in each segment so that you can do each segment as a stand alone 15 min w/o. But thats kindof a waste of time when you are stringing them together. Some of these dvds allow you to skip and choose sections from a main menu but some dont-mine doesnt. This kind of defeats the purpose, but whatever. The UB & LB are about 15 min each and the ab section is about 10 min.
For being pretty short on time each segment really packs a punch IMO. I felt that pretty much each muscle group was thouroughly worked by the end of this w/o. With maybe the exception of chest- pushups are the only chest work. You will do some compound moves but not as many as other Firms because the UB & LB are split up. I like that though because it allows you to really heavy up. Though there is no straight cardio work my HR was up nicely for a lot of it.
Moves include: leg press, bicep curl, clean & press, lat row, dips, lunges, squats, tricep kickbacks, French press, delt lifts, hover squats, hammer curls, push ups, etc. The ab work is mostly lying crunches & crunch variations including lower ab work. But she does include some oblique work while seated on the FL.
I would rate this a solid intermediate w/o that can easily be modified up or down to suit your needs depending on your poundage. I really like Stephanie as a lead and she does not dissapoint in this one. If my dvd were fully customizable I would probably have given this 5 stars. I dont nec like the seperate w/u & c/d's on each section but use that as a time to "free form" step aerobics or whatever to get my HR going.
lindseylu8
09/27/2010
This workout has already been thoroughly broken down, so I am just going to add my impressions here. This is one of the “Six Pack” add ons to the Body Sculpting System 1, which uses the Fanny Lifter, a 6” purple step which sits on top of a 8” blue step, for an overall 14” step. I really like the FL and have used it over and over, in Firm workouts as well as plenty of other workouts. I enjoy BSS1 in that it does not bother with the “sculpting stick” which is unfortunately introduced in BSS2.
Stephanie works out with four other Firm master instructors, in the BSS1 set which is very Crunch-like with large white fans in an open area. If I remember the color theme is green here – everybody wears similar-but-different green tops or sport bras with black pants or shorts. Libby is the beginner modifier and does not use weights.
I was actually not planning to invest in Super Body Sculpt, as I do not prefer split routines or working all of the muscles one group at a time (I prefer most other Firms that intermix the entire body). However, at a used bookstore I found a $0.99 VHS of this tape, so what could I do? ;-) Upon doing the workout, I am glad that I found it for cheap and now have it in my collection.
The workout starts with an arm segment, about 15 minutes of actual strength work plus a warm up and cool down, then a leg segment, another 15 minutes of actual strength work plus a warm up and cool down, and finally a shorter 10 minute ab workout, plus its own warm up and cool down. An immediate complaint is that each segment has its own warm up and cool down – I would have strongly preferred one warm up and cool down plus separate chaptering for the arm, leg, and ab segments. As it is, I did the arm warm up, arm strength work, fast forward to leg strength work, fast forward to ab strength work, then cooled down for a ~40 minute workout. With the VHS it was easy enough to fast forward; I do not know if or how well the DVD is chaptered. Done in entirety the workout is about 45 minutes.
There is no cardio (warm ups excluded) in this workout – it is strictly strength. I thought the strength work was very comprehensive and I got a great bang out of the short time period for both arms and legs. Leg work included two sets of leg press among lunges and squats. Arm work included all of the regular Firm fare, military press, delt lifts, pushups, French press. Ab work incorporated the FL with feet on the step and was a collection of very general crunch variations.
What I really liked most about the workout is the music – I recognized several tunes from other workouts (primarily 10 Minute Solution videos). Also, with such short sets, the workout goes by really fast. This video will definitely be a refreshing change of pace from other Firm workouts, primarily because of its organization of a split routine. I have really enjoyed almost all of the BSS workouts that I have tried, and this is a great one to add to the collection. They are generally shorter in length (less than an hour), moderately intense but not killer, and easily modifiable with poundage. I believe the instructor uses 3, 5, and 8# weights, I use 10, 12, and 15 for more of a challenge.
This workout is a great addition for those Firm lovers; or those that like Firm style weight training. This is good for those who like split routines and are looking for SHORT focused workouts. This will not do for the very advanced, but I’m sure that’s old news. Overall I am pleased with this workout, well worth the $0.99 that I paid for it. I probably would not have been so enthusiastic had I paid $15 for the DVD, but if you can find a bargain, then pick it up! Overall grade B+.
Instructor Comments:
I have and enjoy many of Stephanie’s workouts. She gives clear guidance and has great form. She is friendly but not overly encouraging or chatty, which is probably a good balance for many. I like her enough that I am contemplating her Powerfit workouts, although she’s not SO amazing that I ran out to get them ASAP. She does have many faithful followers on VF however which I think is well deserved.
Emily B.
08/13/2010
I like doing parts of this one; never done the whole dvd as one workout before but I've done the upper body and abs together. The lower body part I find challenging with the hover squats and tall box climbs but not as bad as the lower body from body sculpt (IMO). The upper body starts with pushups using the fanny lifter (fanny lifter is said so many times you'll get sick of hearing it!) and there's a lot of getting up and down(guess so she can say fanny lifter for getting up and fannylfiter for sitting down again!) she says when to get light, med, heavy weights and there's time to get in position for the next move. the abs you sit and do some type of leaning to the side to work the obliques then do crunches with feet on the fanny lifter and some other type of bicycle/pilates looking move. I'm weak abs and overweight so I can feel these moves. plank is at the end or plank on the forearms then stretch.
The only annoying points in this dvd: 1) they focus a lot in the upper body part on the other stephanie (think that's her name) on the right side of the screen and she seems to be 'showing off' by suckingher her stomach and sticking her boobs out (minor point but it irritated me) 2) got tired of hearing fanny lifter and the unnecessary getting up and down (most arm movements you can sit on the fanny lifter so why get up just to stretch the arms then sit back down?!) 3) the warmups were way too long IMO for the short workout following them. why do all those leg movemetns to warm up the arms?! but the workouts are short and to the point and so far I like doing them.
Instructor Comments:
has an accent but I like her.
Susanna
04/23/2006
Super Body Sculpt is a great workout that does it all in under an hour. I have the chaptered version with the purple cover. You can do upper body, lower body, or abs, or do all three together. Unfortunately, you can’t move from chapter to chapter, so you really just pick one or all three. It’s pretty hard to skip around on this DVD.
Each section has its own warm up and cool down, which unfortunately you can’t skip, except by fast-forwarding or using your DVD player’s Search function. Even if you do all of them, the workout clocks in at about 45 minutes.
The upper body workout consists of the following:
1. Pushups and lat rows
2. Overhead shoulder press
3. Double arm seated lat row
4. Tricep French press
5. Tricep kickbacks
6. Front and side delt lifts
7. Bicep hammer curls
8. Tricep French press
9. Bicep curls
The Fanny Lifter is used to sit on and for pushups. You could easily do the upper body segment without it.
Lower body workout includes:
1. Hover squats
2. Leg press
3. Squats
4. Squat abduction off the Fanny Lifter, alternating with dips
5. Lunges onto the FL
6. Leg press
7. Squats
The Fanny Lifter is used for the leg press, squats abduction, dips, and lunges. You could substitute a household stool for this. They use the whole FL and one of the smaller segments. The only time you really NEED it is for the leg presses.
Ab work includes:
1. Side crunches where you sit on the FL with your legs apart. Put one arm behind your head, other out to the side and reach sideways down to the floor (like in BSS1 Cardio Sculpt and Maximum Body Shaping)
2. Crunches with feet on FL, straight up and then to each side
3. Lower body crunch with knees bent
4. Pulleys (bicycle)
5. Lower body crunch alternating tapping feet to the FL and then extending legs straight out
6. Planks
Again, you could easily do this without the FL or substitute a stool.
I use relatively heavy weights for this workout. I mostly used dumbbells, but for some of the lower body, I got out my barbell.
It’s better than the old Firms in that you stick to one area of the body at a time. I did need to pause occasionally to switch weights. All you really need are dumbbells and a stool though, so this workout is great for time-crunched days or days when you want something relatively straightforward. The lower body work is pretty similar to Lower Body Sculpt 1 with Lisa Kay, except that it doesn’t include cardio segments.
Libby demonstrates modifications throughout and does the whole workout without weights. I really think this is a good workout for all levels. While you won’t do a dozen different exercises for each body part, you will get a good, thorough workout in a short time without needing a ton of equipment. The pace is better than older Firms, and it’s less gimmicky and gadget-oriented than many of the newer Firms.
Instructor Comments:
Stephanie is her usual self, a “New Firm” instructor. She cues well, gives some form pointers, and words of encouragement. Her comments do seem scripted, but not overly corny. She is relatively laid-back, compared to some instructors. Her personality fits this straight-to-the-point workout.
Pratima
09/18/2005
I received this workout in a trade and was able to try it today for the first time. I was able to jump right in without previewing---it is an uncomplicated and straightforward routine.
Unlike other Firm workouts, it does not feature aerobic segments and it works the upper and lower body separately. Each section has its own warm-up, which I found kind of annoying. I would have preferred to just keep going, and I do not think any of the sections were tough enough that I would ever split this up and do only half of it as my sole workout for the day.
The upper body section featured a warm-up of basic upper body stretches (which was nice, as many workouts skimp on upper body stretching in favor of lower body stretching) and some simple reaches and lunges. Then we get about 15 minutes of upper body exercises. The sets are short, but many get pulsing rep add-ons, for example with biceps curls, you do some at normal, then a few pulsing reps of 3, then some more normal. So there was a decent amount of reps. A few exercises get repeated twice, such as push-ups and triceps extensions. I felt the work was fairly evenly balanced between thr different sections of the upper body, which was nice as past Firm workouts have favored shoulder work above all else.
The lower body section was equally plain but efficient and featured leg presses (done twice) and a decent assortment of squats, hover squats, lunges and plies. I did not do the ab section.
I love how they always tell you what weight you should be using (e.g. light, medium or heavy) but I disagree with some of their choices. I would never use a “heavy” weight for shoulder work. I strongly caution beginners to use no weights the first time so they can get to know the exercises.
Stephanie is a pleasant enough instructor. She did not stick out in my mind in either a good or bad way. She did the job :-) I thought the time passed by quickly (probably because of the way it was sectioned) and I enjoyed the workout. I did feel it was a bit easier than many of my Firm tapes. I finished the workout still feeling like I should be doing more. I would probably save this workout in the future for a lighter day when I did not feel like going full tilt.
Joanna
05/17/2004
When it comes to creating a list of my favorite FIRM workouts…this one is tied for the top of the list. Thhe workout is led by Stephanie Corely and is a part of the BSS1 six-pack. It is filmed in the new (post-2001) set and there are 5 master instructors present for the workout. One instructor always shows modifications.
This sculpting video is unique to the Firm in that it is separated into three distinct sections: Upper body, Lower body, and abs. You can choose to do all three for approximately a 40 minute workout or you can choose from any of the three sections. I like the DVD because it makes it really easy to do this. I had the VHS for it, but found it awkward to fast forward or rewind to the section I wanted.
The upper and lower body sections are 15 min each and the abs section is about 10 mins. Each section is self contained with its own warm up and cool down. I know that some people here have found it awkward and weird to do this, but I reall like the fact that every 15 minutes, I get a mini-break in my workout. A chance to shake out my limbs and get ready for something new.
Instructor Comments:
I really like Stephanie's style. She reminds me alot of Tracie Long in a no-nonsense kind of way.
Cori (ziggy2306)
02/24/2004
I was one of the original “Firm Believers.” I bought each over-priced tape months before it was available. And … I have to admit … I did get results.
But then … something happened. The tapes were too long for me to fit into my time-crunched mornings. The endless lunges, high impact, and other unsafe moves started to bother my joints, and the endless tall box climbs made my butt and legs bulk too much. The extremely rehearsed quality and the Stepford Wives-ish instructors bored me. I tried other tapes and discovered Gin Miller, Kari Anderson – tapes that were fun, that didn’t make my joints hurt – and quickly traded away all my “classic” firms, except for Volume 4 and the Tracie Long ones.
Recently I’ve heard so much about how the “new” firms were so different than the “old” firms. Much of the talk has been negative. But I began to think, if the new Firms are so different, then maybe I’d like them.
The first one I tried is Super Body Sculpt with Stephanie Corley. I LOVED THIS! In some ways, it is very different than the original Firms. The set is bright, Crunch-like (large fans in the walls), and very clean. The instructor and co-exercisers are not Stepford-like at all – they seem more like the (buff) girls next door. There are no ta-da’s, flourishes, “rodeo” moves, “dork dances” or other moves that would make you feel silly or self-conscious doing this in front of someone else. And Stephanie’s cuing is excellent.
The tape is divided into three sections. All toning – no cardio. Each section has a warm-up and cool-down.
The first 15 minute section is upper body. They suggest 3, 5, and 8 lb weights, which would provide a good intermediate workout. The second time I did this, I used 5, 8, and 10 lb weights. It’s not the toughest upper body workout I’ve ever done, but it does feel like a quality workout, working your different muscle groups evenly. They use the “fanny lifter” to do pushups – I did the pushups on the floor, as it felt better to my wrists. They also did most of the upper body work seated on the fanny lifter – a chair would also work. I liked doing it seated as it allowed me to concentrate and use heavier weights.
The next 15 minute section is lower body. They used medium (5 lb.) and heavy (8 lb.) weights; I swapped up to 8 lb. weights for most exercises and 10 lb. weights for the squats. You do need a low step for some of the exercises and a high step or fanny lifter for two sets of tall box climbs. These exercises struck me as much safer and easier on my joints than old Firms – for examples, lunges are done with one foot on the low step.
The third 10 minute section is abs. This seemed to be pretty decent – although I’ll probably skip this section in the future, as I do a lot of Pilates for this area.
This is a tape that packs quite a lot into a short time. I definitely see myself using this in the future – as a 30 minute upper and lower body workout, or using individual sections as “add-ons” to other tapes.
Catherine
01/07/2004
One good thing one can grudgingly say about Good Times is that for the first time, I can actually find Firm tapes in my local stores (in Canada) and not worry about cross border shipping charges. So I took the opportunity to pick this one up at my local drugstore.
I am a long term exerciser who has fallen into doing yoga almost exclusively while letting my cardio and weights tape gather dust. This is a perfect re-entry tape for getting back into traditional weight and cardio training, as well as being short, so I can tack on some yoga afterwards. It fulfills all my objectives as this point - simple, efficient, and organized so that if I needed to I could do upper body and lower body separately. The equipment required is less than some Firms, requiring only a Fanny Lifter and dumbells (I used my regular step and Rubbermaid box). It's just varied enough to keep up interest, without getting overly complicated or fancy.
Who will enjoy it? Those looking for shorter, straightforward sculpting workouts that are easily modifiable, with relatively uncomplicated moves.
It might disappoint intensity junkies used to the older Firm Classics, as well as those who are very attached to the old Firm look and music. I really don't mind either incarnation of the Firm, so it's just fine for me, and I quite like the newer lineup of Firm instructors.
The music is admittedly rather insipid, but at least not annoying.
Instructor Comments:
Clear, friendly, and accessible in the same way most of the Firm instructor are. I can't decide if she's a little on the bland side, or just that she doesn't have anything that stands out, either way.
Sophie
09/07/2003
Ooo! Another good one!
Super Body Sculpt might be considered more of a "gym style" workout than the average Firm. No simultaneous upper/lower body exercises. It's broken into three sections, first upper body, then lower body, then abs.
I was concerned about the three distinct sections and multiple warm-ups and whether that would feel choppy, but it didn't bother me a bit.
Renee
08/08/2002
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Post by Karla on May 9, 2024 21:57:42 GMT
The Firm: Super Cardio Sculpt
Nancy Tucker
Year Released: 2002
This is a 40 min cardio workout led by Nancy with 4 background exercisers-Libby provides beginner modifications. The set is bright and white with blue accents in the background. You will need your Fanny Lifter or another step and a set of light dumbbells for this workout.
This is a moderately choreographed (but nothing dancy or hard to follow) cardio workout. Nancy keeps things moving right along and really keeps the heart rate up. She alternates floor aerobics, 4 limb floor aerobics, step aerobics, and tall bax climbs to keep things interesting and prevent boredom.
The routines are your typical Firm fare without being boring or repetitive. Some of the aerobics include: tri-star, straddle step, V step, side step, grapevine, knee ups on the floor and step, ham curls on the step, tall box climb with dumbbells, and the likes thereof.
Done as is I would rate this a lower intermediate workout because Nancy doesnt really bump up the intensity all that much. There is a lot of low impact and they only use the short section of the Fanny Lifter. I wore my weighted gloves, used the 8" section of the FL, and added in plyos and bigger arm movements and I got a GREAT sweaty cardio workout. I enjoyed this w/o and dont use it enough!
lindseylu8
04/27/2010
This is probably one of my most used videos. It's a great length to add on to other workouts and the intensity is just perfect for that. There is a good variety of cardio (four limbed, step, floor etc.) so it's hard to get bored with this. Impact is mixed, with some of the later segments adding more jumps. As with all of the newer FIRM's, there is a background exerciser (Libby), demonstrating beginner modifications.
I think the title of this is a bit deceiving since it isn't really a sculpting workout at all. There is some four limbed work, and a section of fast tall box climbs with light weights, but overall it is very much cardio focused. I do tend to feel this one in my legs the next day though.
As I said in another review, I think FIRM style cardio is generally under-rated. It's fun and functional and won't fail to get your heart rate up. So what if it's not complicated or dancy? There's no reason why the definition of good cardio should be limited to just one style.
Instructor Comments:
When I first previewed this video I thought Nancy might be annoying, but when I did the workout I didn't find that at all. She's a friendly and positive instructor and the workout just flies by!
Megan
02/22/2004
I only found two reviews for this workout, so I thought I'd add one. Here's a crude break down:
0-6:00 Warm Up
6:00-10:30 4 limbed aerobics with the short section of the fanny lifter
10:30-16:00 Tall box work
16:00-21:30 Floor aerobics, low impact
21:30-27:00 Floor aerobics, higher impact
31:00-32:30 Tall Box work
32:30-36:30 Step aerobics with a lower body focus
36:30-40:00 Stretch
Athletic moves are used for each segment/combo. With all the different combos, time goes fairly quickly. Typical of the newer firms, one background exerciser shows modifications for beginners. Nancy does a great job of cueing the earlier segments, but it seems like there is there is less cueing in the later segments.
Do I like this workout? I've been on the fence since I purchased it. I was expecting something a bit different as Collage advertised it as aero-tone intervals, but other than the short 4 limbed segment at the beginning you do not use weights. If you are looking for athletic cardio, that mixes up floor, step, and tall box work you will probably really like this workout. If you are looking for aerobic weight-training (more like classic firms) then this will probably not suit your tastes.
Instructor Comments:
Nancy leads several Firm instructors through the workout. They are wearing coordinated (but not matching) outfits, blue on top, black on the bottom. I find that these newer firms do not use very flattering lighting, it's harsh and blue. This doesn't really bother me now, but it definately gives these a different look and feel than older firms.
Terrie
07/25/2003
Yes, this is definitely NOT the old FIRM: it's mostly low impact,they use a 6" step, there's little weight work, little lower body work, no heavy weight work, and the FIRM's signature music has been replaced with the same club-style music every other video uses. But after several workouts with this one, I'm very happy with it. It's a nice mix of step, 4-limb, & low impact; 5-lb. weights are used in 2 of the 7 segments. I'm advanced and I modify modify: I use an 8" step and add high impact everywhere, which is easy to do with this routine. (It's too fast to heavy up on weights.) I check my heartrate constantly and am always in the high end of my t. zone and sweating! And if you have to have club music, it's pretty decent. Bottom line: while I much prefer the old FIRM, this is a solid, fun workout with the FIRM's usual high production values and 2 bonuses: the step is more choreographed and the lack of heavy weight work means I can use it on my cardio-only days. This is a good one to mix with old FIRMs or with other new ones. And hey, what with other instructors upping their videos to $25 (Cathe, CIA), this is a super buy for $15! Highly recommend adding this to your FIRM collection.
Instructor Comments:
As always, Nancy is friendly & supportive & cues well.
Jana
01/28/2003
This was my favorite tape in the new 6-pack. It seemed like they saved all the high impact for this tape, and that may be one reason I liked it. I even added more of my own! I had so much fun, I couldn't help but turn all the low-jacks in high jacks and add power to everything I could.
Renee
08/08/2002
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Post by Karla on May 9, 2024 21:58:52 GMT
The Firm Parts: Tough Cardio Mix
Lisa Kay, Nancy Tucker, Allie Del Rio, Pam Meriwether, Heidi Tanner
Year Released: 2000
This workout has already been well reviewed so I’m just going to add my opinions. This is a compilation workout of cardio sections from Fat Blaster, Firm Cardio, and Firm Strength. I particularly like Fat Blaster so I was excited to get this compilation for variety, and it is a tough 45 minute workout. It is organized differently with all step aerobic portions first (for about the first 30 minutes) then the last three or four tunes are floor aerobics. They eliminated some of my favorite tunes from Fat Blaster but it was a good workout. They included most if not all of the cardio intervals from Firm Strength and Firm Cardio. I appreciated the variety.
To make the workout a little tougher, I used the Bosu (dome side up) as a step, which really worked my legs with so many step aerobic tunes back to back. I was relived to put the Bosu away once we got to the floor aerobics! My heart rate was consistently high throughout the workout and I was glad to see the cool down and stretch at the end. I think this one is a little tougher than Fat Blaster because it is less focused on the 4-limb and emphasizes the step aerobics and hi-lo, and because the aerobic portion lasts longer. There is no strength or ab set at the end which is fine with me.
This was a compilation, as I mentioned, and is filmed in the Firm mansion and library sets, with a large cast and a variety of instructors. The production quality is high and the music is awesome! Out of the Firm cardio workouts that I use regularly, I would rate this in intensity as harder than Fat Blaster and Maximum Cardio (with Carissa Foster), and on par with Cardio Killer (with Nancy Tucker). This is a great addition to any BBH-era Firm lover’s collection. Like I mentioned, I like the source videos better, but this is good for variety. Done as is, I would say this is intermediate but can be made high intermediate with a Bosu! Overall grade B!
Instructor Comments:
There are so many instructors in this one but I particularly like Allie (rare for me to favor her but she really shines in Fat Blaster), Nancy Tucker (Fat Blaster), and Heidi Tanner (Firm Cardio). I think Lisa Kay and Pam Cauthen can be confusing at times.
Emily B.
05/25/2011
This Parts workout is made up mostly of the HiLo sections of Fat Blaster. There are also some of the sections from Firm Cardio and Firm Strength. It is out of print and can be kind of difficult to track down as it seems to be almost a collectible to Firmies, but if you get a chance to nab it, by all means do.
I lucked out and got this one in a trade almost 2 years ago. I should first say that I really did not like Fat Blaster when I had it, but immediately took to this one of all floor aerobics. Figure that one out, considering that this one is practically identitcal...I think I just find the sequence much better in this one. It just seems to flow nicer and I, in turn, find I get a much more enjoyable workout that gets me going and excitred for more!
The instructors in this one are Allie Del Rio, Nancy Tucker, Pam Cauthen, Heidi Tanner, and Lisa Kay. I always enjoyed Firm Strength so I was happy to see Pam Cauthen in this one and find I particularly enjoy her segments. This is one of the Firm videos that I own that will truly never leave my collection.
Cori (ziggy2306)
02/24/2004
Let me brake the tape down for you...warm up 3 min (Allie from Fat Blaster)
-First segment of the workout is Nancy Tucker doing a 4-limb dumbell side-step-side curling biceps and stepping onto the 8" box ( i use for if im tired) this part is a good warmup too if i feel like skipping the actual warmup.
-Second part is Heidi Tanner doing some step n' squats from Firm Cardio (aka-Strong Heart). This brings up my heart rate a little faster. Its short and fun.
-3rd part is Nancy Tucker doing a stradle side step with the 8 or 4" step box. This is easy to follow.
-4th part is Lisa Kay doing some steps on the box lifting her knee alternating knee lifts and leg lifts..i really feel this one in my buns!
-5th part is Heidi again (from Firm Cardio) doing some step-ups with calf pumps.
-6th part is Lisa Kay doing a faster box stepping routine with L-steps. This one is repeated so the moves you will get pretty fast if you do this tape enough.
-7th part is Nancy Tucker doing some back lunge dips using your 8 or 4" step while curling biceps, lat rows, and overhead presses, then some front step lunges on the box while doing some delt lifts..this one is more slow and controlled
-8th part is Pam from Firm Strengh (aka-Firm STrong Body) while doing this fun step cha cha' doing delts and bicep curls.
9th part is Allie doing some fun run, jacks and kicks
-10th part is Heidi doing a floor 4-limb with tricep kickbacks and delt lifts
-11th part is Pam (Firm Strengh ) doing some light plyos with leg lifts and rock back hamstring lifts
last part-Lisa Kay with some light step sides with bicep/tricep curls, light squats and leg kicks.
Basically this workout is 38 mintues long (not counting warmup and cooldown) with the first 15 mintues all on the step box and the last 18 with floor 4-limb segments. I enjoy this workout because it goes pretty smoothly and although it isnt very high impact, you can make it high if you use your 10 inch box during the step segments. What i liked about the new Firm Parts is that there was no stopping in between like Tough Aerobics mix and not-so-tough aerobics mix where they have a Firm instructor guiding you in between each workout segment(that really slows down your heartrate ) even though i love those videos as well. I grade this tape an A.
Instructor Comments:
Allie brings in the high get you up there feeling, while Nancy is the one that keeps you patient. Lisa gives you a warm feeling as does the 2 cross trainers Heidi and Pam. They all cued very well.
anonymous
10/02/2003
This parts tape is easy to learn; the steps are not at all difficult, so you quickly become familiar with the routines and can put plenty of energy into them. (Melissa F. has broken down the tape, indicating where the segments originally came from.) An advantage of FIRM aerobic routines is that you don't need a large workout space. The music is very upbeat. I really enjoy the cooldown, with its classical music. It makes me feel so graceful (I live in hope). Having the step aerobics and the floor aerobics separate so you don't have to move your step back and forth, as in many other FIRM workouts, makes this one flow well and helps keep my heartrate up (although some days I wouldn't mind being interrupted by a guest instructor!). There are some high-impact moves, but I modify them to low impact and still get a good workout. I'd say this is an intermediate to advanced workout, depending on how high your step is and whether or not you do the high-impact moves. I don't have many step aerobics videos (I prefer floor aerobics), and the ones I have are beginner/int. level. I find The FIRM's step aerobic routines intense enough for me with my step at 5", and I don't mind that they are fairly simple and repetitive. The variety of instructors and changing settings seem to make the workout fly by and keep me interested. I know some people are getting a bit fed up with parts tapes because some segments are being used quite a lot. For the moment at least, I'm still happy with them (I also have four of the Classic parts tapes). I enjoy finding favourite routines from original tapes, and the chance to see snippets from tapes I don't have.
Glynis van Uden
04/14/2001
I recently acquired Tough Cardio Mix from the exchange (thanks, Lorrie), and I can say that I definitely like it better than Tough Aerobic Mix and Not So Tough Aerobics. I have Firm Cardio, Firm Strength and All Cardio, so I had done the routines before. I felt that the intensity was somewhere between TAM and NSTA, probably because TAM has more high impact. I would rate the intensity as intermediate/advanced. I really enjoyed the way The Firm edited the tape--doing all step, and then floor aerobics. This video is very smoothly edited, with minimal scrambling for equipment. I also liked the way this video did not have a "guest instructor" introducing the segments--to me, it made for smoother transitions between segments. One thing--I usually do the step segments in the total body volumes using a 10" step since they are rather short, but with this video I will be using an 8" step in the future since there is 20 minutes of continuous step. I felt it in my knees after using the 10" step. I'd have to say that I prefer doing Cathe Friedrich or other fun step videos to this one, but Tough Cardio Mix is great for a change of pace. It would make a great tape to do in conjunction with strength training, and you get some light toning with this tape, too.
Instructor Comments:
All of the instructors are very fit. Their cuing is adequate for the workout. They show good form and offer some form pointers.
Kristin Aziz
02/01/1999
I think the breakdown of the video has been given exceptionally by Melissa. I really liked how they had all the box work at the beginning, and then went to the all floor section. I'm one of the few who really like All Cardio to begin with so if you don't like that video, you won't like this one. Just about all of the "aerobic" portions are from All Cardio with the majority of the box work coming from Firm Cardio and All Cardio (confused yet)? I liked the music a lot and I just felt like I got a great workout. It's not the most challenging workout, but I definitely felt good after I was done. I recommend this tape!
Instructor Comments:
I really liked ALL of the instructors. I know All Cardio has gotten quite a bit of talk on it, but I thoroughly enjoyed each segment.
SUE
12/22/1998
I think this video is more intermediate than advanced. My heart rate did not go up. Since the title is Tough Cardio Mix, I expected the level to be as tough as Tough Aerobic Mix. But it's not even close. However, I did have fun doing this video. I like how the Firm put the step portions before the floor aerobics. Choreography is easy to pick up. The change in instructors makes the workout go faster too. I'm going to keep this tape to combine it with other tapes. I can also use it when I'm tired from a previous day's workout.
Instructor Comments:
Each instructor is different. I found that the Firm Cross-Trainer instructors, Heidi and Pam, had better cuing. But the steps are not complicated so it was easy to follow. I thought Allie had a really cute personality.
Helen Stephens
09/20/1998
Those familiar with my video likes and dislikes and my FIRM preferences will not be surprised to hear that this video bored me to tears. Well, not to tears, but enough to hit stop on the VCR well before the workout was over.
I gave this one a shot because I'm recovering from a knee injury and can't do my favorite workouts with all their jumps, twists, and turns.
I barely worked up a sweat, and the generally wooden instructor personalities turned me off. Even the segments from FIRMs that I like (Strength and Cardio) seemed to lack the life they had in the original.
Well, I don't expect diehard FIRMies to agree with me on this one, but that's my opinion. This one goes on the exchange.
WWWendy
07/10/1998
This is a fun video, and I actually like it better than the new Tri-Trainer All Cardio. When I pop Tough Cardio in my VCR, the workout just seems to fly by. You get a new segment every couple of minutes, so there's lots of variety. That's one of the things I really like about the FIRM Parts series. Melissa F. did a great job of breaking down the video- and I want to add that I also really like the way the video is broken down into step/floor aerobics. No dragging your step out of the way and bringing it back out 3 minutes later.
The steps are also very simple so this is a workout you can do on auto-pilot. I love choreography but sometimes I need a break!
One last thing--although I love this tape and get a good workout with it, really advanced exercisers will probably not find this tape much of a challenge, but might be able to combine it with another tape for a more strenuous workout. The workout is not as intense as a Cathe tape and I would classify it as intermediate/"low" advanced.
Elizabeth
06/10/1998
Tough Cardio Mix is comprised of the aerobics segments from Tri-Trainer All-Cardio (or Fat Blaster as it's called now), Firm Cardio (Strong Heart), and Firm Strength (Strong Body). I'm sorry, but these name changes are ridiculous!!! How long will it be before they change the name Tough Cardio Mix?! (Okay, my rant is over.)
I actually do like this workout. It's structured a little differently from the previous Firm Parts aerobics workouts (Tough Aerobic Mix and Tough Aerobic Mix 2). The first part of the workout is entirely step (or short box), and the last half is floor aerobics, primarily low-impact. I'll give a rundown of the segments that it includes: The warmup/stretch is from Fat Blaster w/ Allie Strickland. Nancy Tucker does 4-limb w/ weights on the step. Heidi Tanner does the step-up/squat segment from Cardio. Nancy Tucker does box work from Fat Blaster, followed by Lisa Kay who also does box work. Heidi Tanner does the other step segment from Cardio -- the one w/ the calf pumps and rock step. Lisa Kay does box work. This is the one w/ a lot of over-the-tops, so I turn my long step so it's horizontal. That way I'm working much harder. Nancy Tucker is next w/ dowel dips off the step using one weight. After the dowel dips, she does lunges onto the step. Pam Cauthen does low-impact aerobics -- the segment w/ sambas and step squats. Allie Strickland does a higher-impact segment. Heidi Tanner does 4-limb aerobics (w/weights). Next is Pam w/ low-impact aerobics, Lisa Kay w/ 4-limb, and finally Allie w/ the cooldown. Nancy Tucker does the stretch.
I think I like this workout a little better than Fat Blaster (or All-Cardio as I think of it), because the cardio section is longer, plus you're not switching equipment around constantly. Overall, it moves pretty quickly from segment to segment, so my heartrate doesn't drop that much, although I haven't worn my heartrate monitor w/ this workout yet. I wish they would have included a couple of the other higher-impact segments from All-Cardio, but I don't mind that they didn't include the tall-box climbs, just because that's one more piece of equipment. As it is, I use both my Step Co step and my 10" Firm box, because I'm used to doing the segments from Firm Cardio (w/Heidi) on the 10" box, so my heartrate just doesn't get up as much when I do those segments on my 8" step. I need to do cardio at least 5-6 days/week, so this is a great video to use right after I've done my strength training.
Instructor Comments:
All the instructors do a good job during their segments. The first time I did the higher-impact segment with Allie Strickland, I had kind of a hard time following her cuing, but this IS the Firm we're talking about, so it didn't take long to pick it up. I think Nancy Tucker is wonderful (especially in person), and I also really like Heidi Tanner.
Melissa F
06/05/1998
I felt Melissa F. did a great job breaking down this video and letting you know what to expect. I enjoyed working out to this video. It is very basic stepping and floor aerobics using light weights. No CIA or Cathe to have to rewind and figure out the choreography. I thought the Firm did a good job picking out the fun aerobic sections from the Crosstrainers Strength and Cardio and also using some of Firm Tri Trainer All Cardio( or Total Body Fat Blaster).
I liked how the stepping was all in one segmant( I think 20 minutes) and then you go to the floor for aerobics and forlimb aerobics using light weights( 15 minutes)
They used all of Nancy Tucker's segmants in Tri Trainer All Cardio and used her cool down stretch too. She has a nice relaxed feeling about her where Allie is just a bundle of Energy for the warmup and her hi/lo section. They use all Heidi Tanners aerobic sections in Firm Stronheart( Cardio) and they use 2 of Pam Cauthen's aerobics sections in Firm Strongbody( Strength). It is nice to have a variety of instructors. It just doesn't get boring when doing this workout. The workout changes, the instructors changes. I was having so much fun sweating away. The only thing I wish is that it was longer and the stepping had high impact. After doing Cathe Friedrich workouts, I feel like I miss the jumping. You can always add the higher impact if you need to get your heartrate up.
Another plus to this workout is you get some good light/high rep toning for your upper body. Toning for your biceps, triceps, shoulders ,delts and lats. It is a nice workout to do the next day after a heavy weight day. I really like doing this workout more then the other Firm Part Tough Aerobic Mix and Not So Tough Aerobic mix video's. But if you want more high impact, you might want to alternate this video with the Tough Aerobic Mix which has more high impact.
Instructor Comments:
Each instructor brings out there own style which gives this video a nice variety. I like every one of these instructors!
Mandy Lee
05/06/1998
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Post by Karla on May 9, 2024 21:59:54 GMT
The Firm Firm Basics 12 Minute Time Crunch Weights Nancy Tucker, Libby Heath, Janet Brooks, Summer Sparkman Year Released: 1999 This DVD presents four short (just 12 minutes each!) strength workouts. There are two upper body and two lower body workouts, and each routine includes its own warm-up and final stretch. The workouts are separately chaptered, and there is also a “play all.” The instructors are Nancy Tucker, Janet Brooks, Summer Sparkman and Libby Heath (billed here as Libby Cowart). Not released until 2013, this DVD features previously unseen footage from 1999, the same year the original Firm Basics set was released. These workouts are definitely beginner/intermediate level as well. They were filmed on The Firm’s mansion set. Equipment used in these workouts includes a dowel, dumbbells, a barbell (participants use the unloaded Firm barbell, which I believe is 10 lbs., and of course a body bar or dumbbells will work), leg weights (just for one exercise), a 2x4 to elevate the heels during squats, plus an aerobic step and a high step/stool. Experienced exercisers should have no problems modifying if they do not own some of the above. One exerciser demonstrates the exercises using substitute household items such as water bottles and a broom handle. The equipment changes are quick, so whatever you are using be sure to have everything handy. The workouts break down as follows: Lower Body (Libby): After a four-limb cardio workout with light dumbbells, lower body work begins with unweighted squats and standing inner and outer thigh lifts while holding the dowel. Keeping the dowel, dips (backward lunges) are followed by another set of squats interspersed with forward lunges onto the aerobic-level step. The workout wraps up with quad, calf and hamstring stretches. Upper Body (Janet): A cardio warm-up using the dowel is followed by upper and lower body crunches incorporating the dowel, then push-ups. Picking up the barbell, Janet leads upright rows and overhead presses before switching to dumbbells for front and side flyes. Next are “pec squeezes” (an isometric move I’ve never seen before with The Firm), followed by good mornings using the dowel. We next sit on the tall box for bent arm row using the barbell, then return to standing for curls with the barbell. Janet leans over the high step (resting the torso on the box) for rhomboid pinches and unweighted posterior delt flyes. Picking up dumbbells, we sit on the high step for a second set of curls, then lean over the box again for triceps kickbacks before concluding the workout with lat rows. I found leaning over the box uncomfortable and next time I do this workout I’ll choose another position, or perhaps substitute my stability ball for the box. Lower Body (Nancy): This time the cardio warm-up is done without weights. We begin with squats and plié squats (incorporating heel lifts) with the dowel. Next it is to the floor for hamstring work (with the torso resting on the box). It is back to standing with shallow lunges holding the dowel in front, then standing rear glute squeezes (leg lifts) and curtsy dips. Seated on tall box we train the quads with front leg lifts (ankle weights are optional here), then we move to the floor with feet on the tall box for bridge work before the final stretch. Nancy often cues to “squeeze internally” (Kegals) during this workout as was done in the earlier Firm Basics set but isn’t in the other workouts on this DVD. Upper Body (Summer): The workout begins with another cardio warm-up incorporating the dowel, even sneaking in a little lower body work with side leg lifts. Seated oblique twists with dowel follow, and we remain seated for bent rows and biceps curls (with variations) using dumbbells. Next it is down to the floor for push-ups, then we stand back up for upright rows, overhead presses and biceps curls with barbell. Rhomboid pinches and triceps kickbacks performed seated follow, then we finish with “butterflies” (the same exercise Janet termed posterior delt flyes, again done without weights). The final stretch is done seated. Bottom Line: Firm Basics 12-Minute Time Crunch Weights makes for a nice introduction to The Firm, especially for new exercisers. The chapters also allow flexible workout lengths since it is easy to string together two or more workouts. All four instructors are Firm veterans who cue well for the most part, but given that this is a “basics” video I would have liked to have seen more guidance re poundage (e.g. whether lighter or heavier weights are appropriate for a particular exercise). That said, the moves themselves are all truly "basic," and even going heavier with weights will only increase the intensity up to a certain point. I know in my own workout library I always like having easier weight workouts to mix in with other fitness activities or for when restarting exercise after a layoff. However, anyone using only this DVD for strength work will probably outgrow it pretty quickly. There is a companion DVD – Firm Basics 12 Minute Time Crunch Cardio, which features four 12-minute cardio segments (this one is great for warm-ups!). As of the date of this review, both 12 Minute DVDs are available from Anna Benson’s website, www.fitnessfavorites.com, as well as Amazon and Total Fitness. Instructor Comments: All four are experienced Firm instructors so cueing and instruction were quite good (although there could have been better guidance for when to use heavier versus lighter weights). I especially enjoyed seeing Libby, who has appeared as a cast member in many Firm videos over the years and often demonstrates modifications but has only led one other Firm workout. JustSandra 05/03/2013 |
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Adding bigger arm movements, wearing weighted gloves, and always giving it my all (adding more tuck jumps, etc) I was DRIPPING with sweat this morning after doing it!