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The Firm: Pump, Jump & Jab

Backcover description: Pump, Jump ‘n Jab is a powerful</b fat-burning routine that infuses cardio kickboxing with total body sculpting. The FIRM Master Instructor Kelsie Daniels guides you as you kick-start your metabolism and break through your weight loss plateaus!

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Equipment used


	Dumbbells

The Firm: Pump, Jump & Jab

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

Level:		Intermediate

Aerobics impact:		Mixed

Aerobics choreography:		Basic

Toning emphasis:		Total body

Emphasis details

Toning Emphasis

Upper/lower:		17 minutes	(77%)
Abs:		5 minutes	(23%)

	(includes toning in aero/tone intervals)

Instructor:

Kelsie Daniels

Customer rating:

(average of 82 customer ratings)

Time graph for The Firm: Pump, Jump & Jab

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Certified instructor description: A non-stop aero/tone interval program that integrates kickbox favorites into familiar Firm-type exercises. It’s both motivating and empowering — you’re sure to burn calories, firm muscles and have fun. Kelsie Daniels is a super-high-energy instructor with super-smooth transitions (e.g. side lunges that flow into a bob-and-weave; crescent kicks that become squats). Her easy-to-follow cardio is taught add-on style; it includes punches, kicks, jacks and hops. The sculpting maximizes efficiency by working multiple muscle groups at once (e.g. side steps paired with upper-body rows). The toning also includes balance and core exercises. Requires dumbbells, ideally two sets (e.g. 2 and 5 lb.). ©2008. DVD has: Spanish option.

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82 Customer Reviews Or, Write your own review
The Firm: Pump, Jump & Jab
Love this dvd!
Kelsie is a great instructor and the kick-boxing is fun. The kickboxing segments are interspersed with toning segments. A keeper! - posted by Susan on 9/16/2011

excellent workout
I really enjoyed the setup of this dvd. It really gets u goin. I feel so strong and empowered after this workout! :) - posted by didi on 8/17/2011

good for a Firm workout
I raved about this workout in Firm's (4) Fat Burning collection, but in retrospect it was only because this one was so much better than the others on that DVD. I just did it a while ago and I realize, it IS good for a Firm workout - but that just makes it average overall. - posted by Susan W. on 6/4/2011

Wonderful!!!
I love the music, and the choreography. Kelsie is a very good instructor and the moves are really easy to follow, (great cuing) as she is very thorough. I think this is great workout for beginners/intermediate and boy do you sweat!!! I totally recommend it! I had been in a sort of an exercise plateau and this dvd gave me a boost! I am in my early 50's and know the firm workouts since the 80's although their tapes are different today; this one is by far a bit different as not only are you using weights but you also punch & kick and really use your body! This one is another firm keeper! - posted by Nivia on 6/2/2011

Thought this would be better...
After reading the reviews I really thought I would love this one...but it's just ok. In the first cardio section you pretty much just stand in one spot and swing your arms the whole time which is not my type of cardio...I like to move around. The weights sections were just a bunch of squats and lunges done a little differently each time...and Kelsie talks annoyingly throughout most of the work out. On the plus side, it did make me sweat and the music was slightly better than the other pink firms. I also enjoyed the stretch. I will be keeping this one but probably won't use it very often. - posted by T on 5/6/2011

A fun, effective workout
Kelsie does it again. She leads a really great workout that mixes weights and aerobics in a workout that really works. She is an excellent instructor. I don't think her cueing is bad at all and better than some of the other FIRM instructors. This one is a keeper. - posted by Tipi on 5/5/2011

Excellent, Fun Workout!
I really like this workout because it's not super hard or repetitive and gives a fantastic workout. Kelsie is a great trainer and explains everything easily and doesn't use terms that are tough to figure out. You are moving the entire time and you burn a LOT of calories. Easy on my knees (which like to pop now) and I look forward to doing this video in my rotation each week! - posted by Kim on 3/24/2011

A great workout to have in the rotation
This is another great workout from The Firm. I'm used to the kind of "manic" pace you get from Taebo, but this DVD has a good pace, allowing you to keep proper form while working up a good sweat. To increase the intensity even more, I hold 3 lb. weights during the non-weighted segments, just to keep the resistance up and give my arms an even better workout. Regarding Kelsie, she's good, but her constant talking gets a little annoying. However, I've done the routine so many times, I can pretty much tune her out and just concentrate on the movements. If you're looking to add variety to your workouts, I highly recommend this DVD. - posted by Meg on 3/3/2011

One of the better Pink firms
I'm not an expert but I've done several of the Pink firms now. Kelsie (along with Rebekah) is my favorite instructor: very sweet and friendly but not annoyingly faux perky, she cues and enunciates very clearly, and her form tips are excellent. Many kickboxing workouts fall prey to the same problem--the speed it up segments are just too fast to maintain proper form. Kelsie keeps things moving but at a reasonable pace. The choreography manages the tricky combination of being basic yet interesting. Interspersed with some fun weight-lifting moves, this is a thorough workout that ends with some good abs work. She has one participant doing low impact moves and this is very easy to modify and remain effective. If the workout were just maybe 10 minutes longer, I'd give it 5 stars but I'm finicky that way. - posted by Vanessa on 2/26/2011

I Enjoy This Workout
I've always liked this workout. I think Kelsie does a good job, you just have to pay attention. She is very fit and motivating (and seems like she has a fun personality) The choreography is much easier to get down after you do the whole workout more than once. While it isn't the biggest calorie-burner I have, there is no dread factor and it's a good workout in a short amount of time. I find myself reaching for this on days where I almost don't work out at all. Doing something is better than nothing! - posted by Dana on 2/11/2011

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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.

Spanish option

In addition to English, you can choose to hear the program in Spanish.

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.