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The Firm: Total Body Makeover

Backcover description: This collection delivers everything you need for a total body makeover! Fat burning cardio, body sculpting weight training and Pilates that packs an dab-flattening punch!Get your motivation party started with this incredible collection of f

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Equipment used


	Resistance band
	Dumbbells

The Firm: Total Body Makeover

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

Level:		Intermediate

Aerobics impact:		Mixed

Aerobics choreography:		Moderate
		Choreography details

Toning emphasis:		Total body

Emphasis details

Toning Emphasis

Workout 2
Upper body:		5 minutes	(19%)
Lower body:		12 minutes	(46%)
Abs:		9 minutes	(35%)


Workout 3
Upper body:		5 minutes	(42%)
Upper/lower:		5 minutes	(42%)
Abs:		2 minutes	(16%)

	(includes toning in aero/tone intervals)


Workout 4
Upper body:		5 minutes	(31%)
Lower body:		6 minutes	(27%)
Upper/lower:		2 minutes	(13%)
Abs:		3 minutes	(19%)

	(includes toning in aero/tone intervals)

Instructor:		Allie DelRio Pointer
		Instructor profile

Instructor:		Annie Lee
Instructor:		Rebekah Sturkie

Customer rating:

(average of 31 customer ratings)

Time graph for The Firm: Total Body Makeover

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Certified instructor description: Four compact workouts — cardio, toning and two aero/tone interval workouts. Used together, these complementary programs provide everything you need for a true “total body makeover.” The aerobic workout combines dance and fitness; it’s taught with a fun, party-style approach. The toning program blends Firm exercises with Pilates in distinct standing and floorwork segments. The two aero/tone workouts include separate aerobics and toning intervals plus classic Firm toning-within-the-aerobics sequences. DVD requires 2 to 10 lb. dumbbells; it comes with a resistance band. ©2009. Note: This is a compilation of “Express” programs originally released in 2007 & 2008. DVD has: Region 1.

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31 Customer Reviews Or, Write your own review
The Firm: Total Body Makeover
not intermediate level
This might be good for beginners, but these workouts simply aren't even close to intermediate level. It's tough to find workouts that are really intermediate--challenging, but not impossible. This one doesn't even begin to get my heart rate up. - posted by Valerie on 3/14/2012

Not What It Says It Is!
The video claims to have 2 workouts that combine cardio and body shaping/weight training. The first one is not cardio and the hard core fusion is cardio and weights split up a couple of times. Also, the cardio changes moves way too often and with no warning. - posted by Jean on 1/25/2012

Feel the Difference
Great video - the segments are just right (30 min)and each one is different.The warm ups are a little fast and you need to go through the tape a couple of times to get it. Something for everyone. I'm over 65 and can do these. I definitely feel firmer because of it! Great mix - keep it up. - posted by Bette on 1/20/2012

a great addition to my firm workouts
I am a runner and these short workouts are great for my light days. I love the firm videos, I have been doing them for years and these do not disappoint. Although not as hard as some of the older firm workouts, they r fun and a great workout. - posted by sheila on 12/29/2011

It's Ok
I was not very impressed with this DVD. The instructors cue'd very well. The first session is good but I had to work pretty hard to feel a burn. The last section is harder to follow since there are many dance moves...not really my style of cardio. I'm planning on returning this dvd...but am willing to try another FIRM dvd. - posted by Andria on 12/15/2011

Where's the instruction?
This could be a good workout but she moved through it so fast giving little instruction on the moves. I do like the thought of several 30 minute workouts and this could work well for someone who is familiar with her teaching. I ended up sending it back and going with Jullian's Shred which I am really liking. - posted by Kimberly on 12/8/2011

too much the same as other firm DVD's
Too much the same as all the other firm DVD..but good for someone who does not have a lot of DVD's and just starting out - posted by Sharon on 11/4/2011

High energy workouts
These are high energy intense workouts, really make you sweat. They do show a low impact version too for those of us who need them. The variety between the 4 different workouts is good and they really keep it moving. Love it. - posted by Deb on 10/25/2011

Great Workouts
I really like anything from The FIRM and this is no exception. Love that I have a choice of workouts, good instructions and I always feel like I've gotten a good workout. - posted by Geri on 8/11/2011

Great Video
Really like the variety of this video! 4 Great 30 minute workouts for a busy schedule. - posted by Ann Marie on 7/7/2011

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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.

Region 1

This DVD is designed for US and Canadian DVD players. It will NOT play in most foreign country players.

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.

Choreography

Workout 1: Moderate
Workout 3: Basic
Workout 4: Moderate

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.