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The Firm: Total Body Time Crunch

Backcover description: The FIRM’s secret weapon against unwanted flab. Total Body Time-Crunch is The Firm’s secret weapon against unwanted flab. This workout, led by The Firm Master Instructor Rebekah Sturkie, combines high-energy cardio moves with target

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Equipment used


	Dumbbells

The Firm: Total Body Time Crunch

Magazine reviews

Shape January 2008
	“It doesn’t take expensive props or tricky moves to get a good workout. It delivers on the promise of helping you get the body you’ve always wanted.”

Successful users of this video

	Stay at home mom finds what works

	"No more wasted gym memberships!"

	Lost 106 pounds, and you can do it too!!

	Flabby & Unfit to Heavy Weights & Marathons!

	Who needs a gym!

	Lost Over 100 lbs and Kept It Off!

	I lost almost double my pregnancy weight!

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

Level:		Inter/Advan

Aerobics impact:		Mixed

Aerobics choreography:		Moderate

Toning emphasis:		Total body

Emphasis details

Toning Emphasis

Upper body:		5 minutes	(25%)
Lower body:		4 minutes	(20%)
Upper/lower:		7 minutes	(35%)
Abs:		4 minutes	(20%)

	(includes toning in aero/tone intervals)

Instructor:

Rebekah Sturkie

Customer rating:

(average of 137 customer ratings)

Time graph for The Firm: Total Body Time Crunch

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Certified instructor description: You get alternating intervals of dumbbell-toning and very fast-paced cardio. This is the legendary “Firm” format; it’s designed to shape your body as it burns fat. Each effectively sequenced segment includes a motivating mix of subtle tempo/movement variations (so they’re interesting and easy to follow). This program’s aerobic segments raise your heart rate with a variety of interesting add-on combinations. The toning sections also feature add-on cuing and fast-changing, multi-muscle combinations (e.g. a bicep and overhead press combined with a squat and backward-lunge series). In both cases, you’ll start with a basic exercise, then progressively incorporate multiple-muscle moves (while always keeping your heart rate elevated). Classic Firm-style cuing — precise and no-nonsense. This DVD also includes a premixed 25-minute version of the same workout. Requires two sets of dumbbells (e.g. 3 lb. and 5 lb.). ©2007. DVD has: 1 premix (25-min.alternate workout).

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137 Customer Reviews Or, Write your own review
The Firm: Total Body Time Crunch
Not sure about this one.......
First of all, let me say, I love the firm videos. However, I am not crazy about this one. I have only done it once but found the moves a little hard to grasp. I like straight forward workouts and thought the crazy footwork unnecessary and hard to follow in this one. It was fast paced and an odd selection of moves. I will try it again though. - posted by kelly on 3/6/2012

MY GO TO CARDIO/SCULPT WORKOUT WHEN PRESSED FOR TIME
When I do not have alot of time in my day for a workout, depending what I have planned, then I always go to this workout when I want a mixed cardio/sculpting workout. So many multi muscle moves which really maximizes time. Rebekah's cueing is perfect and she really takes her time with the moves so it is impossible to do bad form here. I find the cardio sections very easy to follow and since I am more advanced, I do plyo through this entire workout. All of the weight sections are great. I bump up the weights and use 8 pounds for light, 10 for medium and 12-15 for heavy. This workout hits every muscle and does not leave anything out. The warm up and cool downs are great as well. Even if you are a begin-int. exerciser, and you stay with lower impact, lighter weights, or even do a mix of plyo and low impact, you will get a great workout for your level. I know this as I have had this workout a long time and I started out lower impact and lighter weights and have worked my way up. Rebekah is one of my fave Firm instructors. Get this one,whether you are just starting out or are more advanced. You get a great multi muscle workout with cardio in a short amount of time. - posted by J on 11/13/2011

Great Workout
This workout is challenging, though moderate in its intensity. The sculpting sections are great, and the cardio choreography is fun, though at times hard to follow. I enjoy the workout so much that I am always surprised when i finish and find myself drenched with sweat. One of my favorites! - posted by Robin on 10/27/2011

it's Okey
I have a lot of Firm Workout DVDs and I love most of them. This one is not my favorite but I have no problem adding it to my routine workout schedule. It's very easy and not much challenge.. - posted by Ester on 7/14/2011

Total Body Time Crunch
Loved it! It is The Firm at its best! It is perfectly choreographed. The leader spoke clearly and gave directions that were easily followed. The pace is perfect. It is an excellent all around workout. - posted by Elva on 7/7/2011

It's Over Before I Get The Hang of It
I did not like this video at all. Before you get the hang of one exercise, she is moving on to the next. I was disappointed because I have other Firm videos that I am quite pleased with. I am going to return it. It's a waste of money. - posted by Andrea on 6/7/2011

Good video!
I found this video good overall. My problems with it is that it transitioned way fast between movements and I seriously could not understand how to physically do some of the moves. Also, I found that I hardly broke a sweat and I am new at this. So, I'm not an expert by any means so I don't really know how to put into words what it lacked, but it seemed very good for beginners. I'm going to try to play it in slow motion and actually get how to do all the moves. By the way, she looks amazing, but she's a little cheesy with all the smiling. Keep it real woman! - posted by Alma on 5/14/2011

My Favorite!
I have been doing Firm videos since the late 90's. This one is my new favorite! I feel like it's a great workout for 45 minutes. I can feel the fat burning away in my lower body. Love it! - posted by Jackie on 4/28/2011

Solid Workout
Boy, did I sweat with this one! Rebekah's moves were simple, yet intense. I would have liked another 15 minutes! - posted by Jennalicia on 2/28/2011

Good solid workout
I think this video really works all parts of your body. The aerobic section is not advanced but you can push it and make it work for you. You can also increase the weights and really feel the difference. I think it is straightforward and just what I was looking for. I never really did the Firm videos. I've been more of a Cathe and Christi fan for the aerobics. I wanted to incorporate more weights in my workouts and I like the interval approach. Very effective. I can really feel it especially in my lower body after several times of doing the video. - posted by Mayanne on 2/15/2011

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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.

Premixes

These are alternate workouts created by the manufacturer. They use the same content as the main program (i.e. the very same video footage). But the sections are re-edited into pre-made alternative workouts that you select from a menu. These are often condensed versions of the main workout.

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.