Full Backcover Description
Classic FIRM Parts: Tough Aerobic Mix
Beginner: Just starting out, very overweight or haven't exercised in over six months.
Intermediate: Active in sports, dance or any regular exercise (2 to 3 times per week).
Advanced: Very active in sports or consistently work out four or more times per week.
Aerobics Impact: Mixed
Lower Impact: Both feet never leave the ground at the same time. This minimizes stress on your knees.
Higher Impact: Includes movements like jumps, hops and skips. Very high-impact is called plyometrics.
Mixed Impact: This alternates or combines the above styles.
Aerobics Choreography: Basic
Basic: The easiest to follow. It ranges from simple walking-style marches to sports and athletic movements.
Complex: More intricate combinations and patterns. They're ideal for people who like to dance.
Moderate: More interesting than Basic, less dancy than Complex.
Instructor: Janet Jones-Gretzky (Instructor Profile)
Instructor: Jayne Poteet (Instructor Profile)
Instructor: Kai Sorkemekun (Instructor Profile)
Instructor: Sandahl Bergman (Instructor Profile)
Instructor: Susan Harris (Instructor Profile)
Runtime: 45 min.
Street Date: 2013
Certified instructor description:
OverviewThis workout is a remix of different segments from various Firm workouts. These segments are the best of the best, designed to strengthen and shape the lower body while elevating the heart rate and burning calories. The Firm has a tradition of choreographing every single part of an eight count. This workout is no different. These instructors pay attention to detail and they will have you moving every part of their body whenever possible. Originally released in 1993, remastered for DVD with menu and chapters in 2013; 2 and 10 inch box, a set of 3-8 pound hand weights.
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This is a compilation of various Firm workouts. The six different segments include a warm up and cool down, and each one has a specific purpose. Four limb movements, a common Firm term, use both the arms and the legs at a fast pace or using a high bench. These four limb movements are both cardio and strength training. Stepping up on a 12-inch bench is tough work for the glutes and legs, but after 8 reps, the heart rate starts to climb and by the end of the segment the heart rate is definitely elevated. This type of training is a huge benefit because you are basically getting a two for one. Included is a low impact segment combined with four limb, a high impact segment combined with four limb, a second low impact and four limb movement and a final high impact and four limb segment. The unique part of this workout is it is hard to determine where the muscle training starts compared to the cardio.
This workout will help get your heart rate up and get your legs and lower body stronger because the exercises include step-ups on a high bench, lunges and plyometric jumps. Different instructors teach the segments, which helps keep you motivated. The compilation has been carefully selected from five different Firm workouts. Fans of the Firm will recognize and appreciate these choreographed routines. This is old school aerobics complete with leotards and tights. While the clothing is dated, the moves are still beneficial.
These segments are highly choreographed so even lifting a leg to prepare is figured into the workout. Those who like a lot of attention to detail, a variety of movements and lots of lower body strengthening will like this workout. The class setting and the clothing may not appeal to younger exercisers as this is an old school workout but it will satisfy Firm fans...and there are a lot of you out there!
Warm up = 7 minutes, Floor aerobics = 6 minutes
Blended floor aerobics and muscle toning = 10 minutes
Floor aerobics = 7 minutes
Muscle toning = 5 minutes
Blended floor aerobics and muscle toning = 7 minutes
Floor aerobics = 3 minutes, stretch = 3 minutes, total = 48 minutes
Body parts = lower body = 13 minutes, upper and lower body = 4 minutes