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The Firm: Cardio Sculpt Fusion

Backcover description: Cardio Sculpt Fusion is a super low impact, low intensity workout applying the principles of cross-training and was created by The Firm Master Instructor Emily Welsh. Add this hybrid for light cardio, flowing body sculpting, and dynami

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Equipment used


	Dumbbells

The Firm: Cardio Sculpt Fusion

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I went from couch potato to healthy, fit & strong

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Detailed specifications • Minute-by-minute graphs • Descriptions by certified instructors

Level:		Intermediate

Aerobics impact:		Lower

Aerobics choreography:		Moderate

Toning emphasis:		Total body

Emphasis details

Toning Emphasis

Upper body:		2 minutes	(8%)
Lower body:		6 minutes	(24%)
Upper/lower:		15 minutes	(60%)
Abs:		2 minutes	(8%)

	(includes toning in aero/tone intervals)


Upper body:		2 minutes	(8%)
Lower body:		6 minutes	(24%)
Upper/lower:		15 minutes	(60%)
Abs:		2 minutes	(8%)

	(includes toning in aero/tone intervals)

Instructor:

Emily Welsh

Customer rating:

(average of 42 customer ratings)

Time graph for The Firm: Cardio Sculpt Fusion

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Certified instructor description: You’ll burn calories and tone your body while integrating elements of balance, flexibility and yoga. Slightly less intense than most Firms, it’s designed to provide a “recovery” day between your more challenging workouts. But it’s not “easy” — these are real exercises. The cardio is all low-impact and non-intimidating — an energizing blend of aerobic classics and Latin dance favorites. The toning mixes yoga and traditional body sculpting. Taught add-on style, it’s a series of four to six routines linked into “combos” (e.g. a squat with a French press, a shoulder roll and a calf lift). Well cued by Emily Welsh. Has a 25-minute, “express” premixed workout. Also sold as "Total Body Lite." ©2007.

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42 Customer Reviews Or, Write your own review
The Firm: Cardio Sculpt Fusion
Run From This One!
I've done Firm workouts for 20 years and boy, this is the first one, I HATE! Firstly, I'm not a big Emily fan...her cuing is horrible. Secondly, this DVD moves too quickly and because of her poor cuing I constantly had to stop, look at the screen and restart...I finally just gave up - after 40 minutes of frustration - and turned it off....To top it off, I barely broke a sweat...complete wast of 40 minutes....won't be doing this one again..... - posted by Joanna on 12/6/2011

Not difficult but fun
I didn't realize this the first time I put it in that this wasn't a typical Firm workout. For a frame of reference, think Ellen Barrett's Studio but easier. The cardio interval's intensity and choreography are non-threatening. I love the innovative weight segments so much I rewind some and repeat them and weights are usually not my favorite thing to do. Typical no-nonsense Firm style set and cuing. I really liked that the instructor Emily specified which size weights I'd need for an upcoming move; I wish more instructors would do that. The workout is fun and well-designed but not difficult so it's for beginners or an off-day workout. - posted by Vanessa on 1/29/2011

Zero dread factor, great workout for a day that you just can't push yourself
It's fun, still feels like you got a good workout but it's for a day when you've been pushing the intensity for the past few days and you need an active rest. My only complaint is that I have trouble following Emily's cueing. I'll get it with a few more tries. It's worth the effort. - posted by Mary on 11/9/2010

GREAT off-day workout!
I have been working out with the The Firm pretty intensely for 12 years and I LOVE this video! Contrary to what others say, it is a perfect workout for those days when your muscles still hurt from previous workouts you have done and you need a day to still workout, but not as intensely. It elongates and makes your muscles feel wonderful! I use this video almost once a week now because the other Firm videos kick my butt and I need a "breather" workout to do. This is the PERFECT workout for that. Don't expect to use this video for anything other than a recovery workout. That's not the intention of it. If you use it for it's purpose, it is wonderful. The fluid movements, stretching, and light weight work make it perfect for your tired muscles. I feel so much better after doing this workout, whereas before my muscles still hurt from the day before. - posted by Neva on 8/19/2010

OK workout
This is not a bad workout, it needs to be slowed down, though. I did the express workout yesterday. Emily did the weights far too fast. She does a move where you take a free weight and quickly move it up and over the head. The back of my neck hurts today. I have done quite a few exercise dvd's and don't have neck and back issues, so people who do, beware with this dvd, or avoid it. - posted by Barb on 2/18/2010

Great for Sick Days
I'm an advanced/immtermediate exerciser that has been Firming for several years. This workout is perfect for getting back into working out after a bout with the flu. I love all the different moves, especially the ab work at the end. Fun and not too tough! - posted by Jennifer on 2/16/2010

Not intense enough
You'll need to learn the warm up routine and the cardio routines in order for this to be "fun". If you don't get it, it can get frustrating. I got the routines in about 5 tries and once I did, I enjoyed the workouts. However, I find there should be more reps when doing muscle workouts and Emily isn't the best at cueing. I did sweat but wasn't sore the next day. - posted by Ursula on 2/11/2010

Workout and stretch at the same time
I felt so good after this workout. My muscles get tight from regular workouts and this one stretches the muscles well. A lot of long-lever moves, stretching the arms and legs to extension while lifting light weights. Some creative moves which makes it fun. The cardio segments are low impact. I felt stretched and light and rejuvenated like you do with yoga but there were only a few yoga type positions at the end of the workout. I think this would be good for someone with Fibromyalgia or anyone that wants an intermediate workout to loosen up tight or contracted muscles. It may help to prevent injury as well. Good stretching for the lower back. If you wanted a more intense workout you could always use heavier weights and add some high impact to the cardio sections. - posted by Carrie on 1/17/2010

Great for working on good form and flexibility
This workout has some definite advantages over the other Firm workouts. While most workouts from the Firm tend to be very fast-paced with barely enough time to transition between moves, the pace of this one is slower so that you can focus more on good form. This translates into better execution of the moves, a reduced risk of injury and a smoother workout. The stretches incorporated between the sculpting moves are a great addition, since they work the tension out of the muscles BEFORE the next move, allowing you to execute the next move with better form. The emphasis on grace and fluidity in this workout will also improve your balance and your ability to transition smoothly between moves. Your posture will be better and your moves will be less jerky than they would be doing a faster-paced workout. The pay-off: a strong but graceful dancer's body. - posted by Thalia del Fuego on 1/12/2010

Not bad!!
I initially decided to use this as an add-on to my other workouts. However, I have found that if I increase the weights that this is actually a pretty good workout in itself! It is obviously not near the intensity of a bootcamp type workout, but it actually gets my heart rate up, and I get a good strength workout if I increase the weights slightly. My only concern with this dvd is the 'slow' factor. Since it is a 'lighter' tape the pace is naturally slower. I am so used to the faster paced Firms that I found myself wondering if I was near the end. Also, Emily is not the greatest at cueing, and it will take me a couple of tries to catch on to her choreography. All in all, this tape serves it's purpose and can actually be a decent workout if you up the weights and if you can get beyond the poor cueing and 'slow' factor. - posted by Jessica on 12/19/2009

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Reading a Time Graph

Each workout shows a time graph of the workout sequence, from beginning to end. For example, this workout starts with a 10-minute warm-up and ends with a 10-minute stretch. In between, you'll do aerobics, then toning, then a cooldown.

Segments that include both aerobics & toning
Some workouts combine aerobics and toning. If the aerobics and toning are done at the same time, you'll see a "blended" graph. If the aerobics and toning are done in short, alternating intervals, you'll see an "interval" graph.

Level

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

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: 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.

Toning emphasis

Upper body: Arms, chest and back.

Lower Body: Legs, thighs, hips and buttocks.

Abs: Abdominals (stomach), core and sometimes lower back.

Total body: Tones all three of the above muscle groups.

Floor aerobics & toning

Definition: Includes two workout activities. The aerobics segments are fast-paced standing movements like marching, dancing and jumping. These segments require no equipment. The toning sections are slow, controlled movements working against a resistance. These may include Pilates and weight training.

Benefits: The combination of both activities provides a balanced workout. The aerobics burns calories, strengthens your heart and increases stamina. The toning builds lean muscles, increases your metabolism and makes everyday activities easier.