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The Firm: Pump, Jump & Jab

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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 63 customer ratings)


FREE SHIPPING in orders over $25	In-stock: Yes	Item #5511	$14.95

Time graph for The Firm: Pump, Jump & Jab

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.

Customer Reviews (or write your own review)
The Firm: Pump, Jump & Jab
SUCH A GOOD WORKOUT!!!
This is a very good workout! I just finished doing this dvd for the 2nd time and I feel that I hit every muscle group and my heart rate stayed up throughout the workout!!! Two thumbs up!!! - posted by Dee on 2/17/2010

Solid workout
I am really impressed with this workout! I have never exercised to Kelsie before, so I wasn't sure what to expect. Her cueing is on point, and she has a motivating voice. I love the mix of cardio and sculpting-a perfect combo here in my opinion. If I wasn't 5 months pregnant I may have gone just a tad harder, but I still worked up a sweat! Easy to follow, fun, and your heart rate will go soaring. A must buy! - posted by Jessica on 12/19/2009

thought it would be better!
I was kind of disappointed in this one! I really thought it would be better. It did not seem to flow and the kick boxing moves were awkward to me. If you want a good kick box dvd- go with ANYTHING by Kimberly Spreen! - posted by TracyAZGirl on 11/4/2009

Like it!!!
Kelsie is an excellent instructor she makes the time fly by. Another thing I like about her is she cues very well. I sweated through out this work out. She had my heart rate up there. I would recommend this dvd. - posted by beth on 10/27/2009

I like it
nice workout, some new moves, flies by, and Kelsey is a very pleasant instructor - posted by Jaye on 10/8/2009

SUPERB!!!
This DVD is my new favorite. I love kickboxing and Kelsie makes it fun. I like alternating cardio with toning. I really sweated with this workout but it was so much fun I only noticed all the sweat after the workout was over. Kelsie's cueing is impeccable! - posted by Kim on 8/10/2009

Short, effective, and unique approach!
40 minutes are all it takes, apparently, for me to work up a MAJOR sweat! I was surprised how drenched I got, and I have been sticking with the FIRM a while now! Kelsie does a great job. She's a great cue-er, and has a pleasant personality. My favorite thing about this DVD is how she incorporates kickbox-like moves into the weight segments as well! You really feel like you're stronger after this workout. - posted by Molly on 7/1/2009

I love Kelsie!!
I love her 500 Calorie workout, so when I saw she was the instructor of this video, I was very excited. Kelsie is a wonderful instructor, with a very positive and encouraging attitude and I think she cues excellently. The warm-up was good and an ample length and I really enjoyed the variety of the strength moves. Some of the sequences had a lot of different moves, which was difficult and intense. My only complaint is that it is that I wanted it to keep going! I agree with another poster who said this is a great workout when you're short on time--but it is certainly not for a light day, in my opinion. I worked up a good sweat and will certainly do this one again! - posted by Kate on 6/19/2009

Pleasantly surprised
I like this workout a lot. I am advanced and use it on days where I want to sweat but not go all out. Kelsie cues well and there is enough variety to keep it interesting. Time goes by quickly, the ab section is short and sweet and the cool down is sufficient. I had fun with the kickbox combos as well as with the weighted sections. Good job, Kelsie! I will keep my eyes open for more of her workouts. She's the best the Firm has to offer IMO. - posted by Lindy on 6/17/2009

Great Workout
This is one of my favorites of the new Firm videos. Kelsie is an outstanding instructor and is motivating throughout. She looks better now than she did in the original Firm workouts (first one I saw her in was Volume 6 with Jayne Poteet). How does she do that? Once I had the moves down, my heart rate stayed in the target zone for over 30 minutes. The weight work is nice, too, and I was pleasantly sore the day after. I hope The Firm makes more videos that are high intermediate/low advanced. They got off track for a while and the workouts were far too easy. Get Chiseled and Pump, Jump 'n Jab are really good and I hope this trend continues. - posted by Katie on 4/14/2009

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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.

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.