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The Firm: Tight Buns & Killer Legs

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Equipment used


	Dumbbells

The Firm: Tight Buns & Killer Legs

Level:		Intermediate

Aerobics impact:		Mixed

Aerobics choreography:		Basic

Toning emphasis:		Lower body

Emphasis details

Toning Emphasis

Lower body:		18 minutes	(100%)

	(includes toning in aero/tone intervals)

Instructor:

Kelsie Daniels

Customer rating:

(average of 20 customer ratings)


Item #7984	$14.95	In-stock: Yes

Time graph for The Firm: Tight Buns & Killer Legs

You get 30-second cardio bursts in a challenging lower-body workout. The aerobic intervals boost the intensity as they prepare your legs for the next series (fast-paced movements designed to “shake out” the muscles). Each of the five cycles has the same easy-to-follow, well-sequenced format. You’ll begin with a basic move, add some interesting variations, integrate a balance element, and end with the cardio burst. The exercises are all familiar Firm classics like curtsy lunges, dead-lifts and on-the-floor glute bridges. Requires two sets of dumbbells (e.g. 3 lb. & 5 lb.). Led by Kelsie Daniels. ©2007. Note: Newly released as a separate DVD, previously only available in the “Transfirmation Deluxe” set. DVD has: Spanish option.

Customer Reviews (or write your own review)
The Firm: Tight Buns & Killer Legs
great and fun workout
I've just completed this workout today and I really feel my glutes and legs.I started with no weights until I'm comfortable with the moves.I did not hear any miscues;she gave a quick cue before the knee lift.I found it was not hard to catch on to the routine.Kelsie is a great instructor;I can't wait to try her newest w/o's.She made me feel like I was working out with a friend.Truly motivating. - posted by linda on 6/9/2008

Great target-toning!
This is a great, short workout to add onto other vids or to use in a time-crunch. Kelsie is a GREAT instructor, very pleasant and natural as a lead. She is probably the first instructor I have worked out to thinking that she would be a perfect personal trainer. The workout includes target toning of the lower body, with 30 second cardio bursts.. once I did the video once and knew what was coming, I started the movements at the "advanced" level to up the intensity. It is a solid intermediate workout, which you can customize by adding more flair to the movements. I also loved the cool-down, the stretches felt sooo good. Definitely worth the purchase if you want to tone your legs and lift that butt! - posted by Mimi on 6/7/2008

Great
This is a great quick workout. - posted by Nancy on 6/7/2008

Great workout!
I loved this workout! Its definitely at least an intermediate workout (not a beginner workout as someone said), and I think Kelsie does a pretty good job of cuing! After having done this a couple of times, actually her cuing is close to perfect, if you make sure you listen closely. She does miss a couple of quick changes (like knee lifts in the warm-up) or should have said "alternate" legs one time, but other than that I can't complain. Moreover, I love her combo of LB toning and cardio - the cardio moves are great fun, and the floor work and stretch are outstanding also. (I love stretches on the floor after a standing workout!) She does a great job of keeping it fun by adding the plyo moves instead of just LB toning, lunges and squats, etc., which can get boring. But she spices it up with great cardio intervals in between the toning. Kelsie is wonderful! Looking forward to her next releases - I already ordered her Kettle Ball and Pump, Jump, & Jab workouts due out in September. Can't wait! - posted by Cheryl on 6/3/2008

The Firm Has Done It Again!
This workout is awesome. The cueing and moves are great. This workout is by far the best lower body workout I have ever done. Kelsie is now my favorite Firm instructor. I highly recommend this workout! - posted by Emily on 5/26/2008

Great
Kelsie Daniels is the best Firm instructor. She is easy to follow and highly motivating. I feel like this is a really effective workout in a short amount of time. Loved the cardio bursts and sculpting moves. - posted by Suzanne on 5/25/2008

Feel the burn and more!
I have done this DVD probably 5 times now and I am always surprised at the intensity. Kelsie is a wonderful instructor in demeanor and cuing. The moves are intense, but just when you think "I have to stop" she switches things up so you really fatigue the lower body. Fantastic! - posted by Stephanie on 5/24/2008

Tough workout, cues could be better
This is a good workout that will find a few muscles that you didn't know you had. Great for the legs. The cueing is minimal and it takes a few times to get the routine down. The one segment of jumping into and out of a push up stance is hard and fast and I can't keep up. So I stay down and work the legs. Not hard on the knees. The instructor is very nice and realistic. Combine this with a short ab workout and cool down and you could have a very effective 40 min workout. - posted by Karen on 5/23/2008

Killer Workout
This is a really butt-kicking workout! It nearly killed me when I first tried this workout. Since my first encounter with this workout I have only done it 3 other times. Each time I know my legs are getting stronger and stronger. The best thing about this workout is the FIRM instructor Kelsie Daniels. She is awesome and motivating. She is also a sweater, which makes me feel great because I know that she is working just as hard, or even more, as I am. She is just the best. I hope to see her in many other future FIRM workouts. - posted by Emily on 5/4/2008

Great lower body workout!
I love this dvd and Kelso. Her cueing is right on target and it's a great workout for the lower body. My legs and buns were on fire after and I felt the burn the next day. I'm adding this to my Firm rotation. - posted by Vilma on 4/25/2008

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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.