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12 of 12 people found the following review helpful:
5.0 out of 5 stars
Great, short workout..., April 18, 2006
This workout is part of the Firm's 4th Body Sculpting System, which introduces the "Transfirmer" a 5 in 1 piece of equipment used in a variety of ways. It is similar to the Fanny Lifter but longer in length, as there is a 6 inch and an 8 inch portion used for aerobics, you can stack them on top of each other for a 14 inch platform used for leg presses, in an incline position for a little added challenge for aerobics, or in a side by side position to be used for lunges and dips and also aerobics. It is a very versatile piece of equipment and it is very stable.
This workout is 39 minutes long and is led by Pam Cauthen Meriwether, who led the Firm Strength workout 10 years ago. She is joined by 4 fellow Firm instructors, including Allison who shows beginner modifications. The set is bright, similar to the setting in the BSS2 workouts (Complete Aerobics & Weight Training, Maximum Cardio Burn and Total Sculpt plus Abs).
You start with a simple aerobic warmup on the incline then proceed into lower body work alternating sets of squats and lunges. The first set has varying tempos with halftime reps and a hold with pulsing reps. Then you will move to the incline for lunges on the right leg, again with varying tempos, halftime reps and 4-4 count. Then you will do more squats, this time with the option to lift the heel on one leg to make it more challenging, then you will repeat the lunge sequence on the left leg, before finishing out with one more set of squats, again with options to make it harder, such as heel/foot lifts.
Upper body is next, all the exercises consist of varying tempos and counts. You will start with double arm bent rows while standing on incline, then you will move into upright rows, then another set of bent over rows this time with the palms up and down, lighter weights are more appropriate here. Then you will lie on the incline for some ribcage pullovers, pec flies and bench press.
Tough ab work is next, you will do traditional planks with alternating leg lifts, then side planks with hip lifts. Then you will kneel and do oblique work using a dumbell, first leaning side to side while holding the dumbell over your head, then twisting side to side while holding the dumbell in front of you. Much harder than it looks.
More lower body work is next, first with dips using the Transfirmer in the side by side position where you place the 6 inch segment directly in front of you, then place the 8 inch segment behind it, sort of like a staircase. You will stand on the 6 inch portion and dip off the back, then when coming back up you will tap your foot on the 8 inch portion in front of you, you will do 12 halftime reps then 4 4-count reps, before going right into the other leg. Leg presses follow, where you put the Transfirmer in the 14 inch position. You start on top and do 8 reps on each side, then 4 reps each side, then 2 reps each side which really elevates the heartrate. You will then finish out this segment with tall box climbs.
More upper body work follows, starting with clean and presses then into overhead presses, then bicep curls. Next are tricep kickback, then more biceps with hammer curls with side deltoid raises, lighter weights are appropriate here. Then you will grab your lightest weights for more original tricep and deltoid work. You will do rear deltoid rows right into tricep kickbacks with palms facing to the back, after those you will move right into frontal deltoid raises. Tricep dips follow, then a brief ab session before the cooldown and stretch.
This is a great workout, plus it's short, good for days you don't have a lot of time. It has some innovative and interesting moves, but you will work. I found that I had to use slightly lighter weights for some of the exercises as they are done in combination. But it's a good workout for something different. Definitely a keeper, and Pam as always does a great job.
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9 of 10 people found the following review helpful:
5.0 out of 5 stars
GREAT Workout!, November 2, 2005
This workout is great! It gets you tired-- not only from cardio .. but strengthwise. The movements are fun and not too repetitive-- and the music is actually pretty good for a workout dvd :-) I wouldn't recommend this for beginners that need lots of motivation-- but if you've been working out for awhile, have worked out before, or are a beginner that enjoys a challenge... this would be a great addition :-)
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8 of 9 people found the following review helpful:
5.0 out of 5 stars
Great, short workout..., September 11, 2005
This workout is part of the Firm's 4th Body Sculpting System, which introduces the "Transfirmer" a 5 in 1 piece of equipment used in a variety of ways. It is similar to the Fanny Lifter but longer in length, as there is a 6 inch and an 8 inch portion used for aerobics, you can stack them on top of each other for a 14 inch platform used for leg presses, in an incline position for a little added challenge for aerobics, or in a side by side position to be used for lunges and dips and also aerobics. It is a very versatile piece of equipment and it is very stable.
This workout is 39 minutes long and is led by Pam Cauthen Meriwether, who led the Firm Strength workout 10 years ago. She is joined by 4 fellow Firm instructors, including Allison who shows beginner modifications. The set is bright, similar to the setting in the BSS2 workouts (Complete Aerobics & Weight Training, Maximum Cardio Burn and Total Sculpt plus Abs).
You start with a simple aerobic warmup on the incline then proceed into lower body work alternating sets of squats and lunges. The first set has varying tempos with halftime reps and a hold with pulsing reps. Then you will move to the incline for lunges on the right leg, again with varying tempos, halftime reps and 4-4 count. Then you will do more squats, this time with the option to lift the heel on one leg to make it more challenging, then you will repeat the lunge sequence on the left leg, before finishing out with one more set of squats, again with options to make it harder, such as heel/foot lifts.
Upper body is next, all the exercises consist of varying tempos and counts. You will start with double arm bent rows while standing on incline, then you will move into upright rows, then another set of bent over rows this time with the palms up and down, lighter weights are more appropriate here. Then you will lie on the incline for some ribcage pullovers, pec flies and bench press.
Tough ab work is next, you will do traditional planks with alternating leg lifts, then side planks with hip lifts. Then you will kneel and do oblique work using a dumbell, first leaning side to side while holding the dumbell over your head, then twisting side to side while holding the dumbell in front of you. Much harder than it looks.
More lower body work is next, first with dips using the Transfirmer in the side by side position where you place the 6 inch segment directly in front of you, then place the 8 inch segment behind it, sort of like a staircase. You will stand on the 6 inch portion and dip off the back, then when coming back up you will tap your foot on the 8 inch portion in front of you, you will do 12 halftime reps then 4 4-count reps, before going right into the other leg. Leg presses follow, where you put the Transfirmer in the 14 inch position. You start on top and do 8 reps on each side, then 4 reps each side, then 2 reps each side which really elevates the heartrate. You will then finish out this segment with tall box climbs.
More upper body work follows, starting with clean and presses then into overhead presses, then bicep curls. Next are tricep kickback, then more biceps with hammer curls with side deltoid raises, lighter weights are appropriate here. Then you will grab your lightest weights for more original tricep and deltoid work. You will do rear deltoid rows right into tricep kickbacks with palms facing to the back, after those you will move right into frontal deltoid raises. Tricep dips follow, then a brief ab session before the cooldown and stretch.
This is a great workout, plus it's short, good for days you don't have a lot of time. It has some innovative and interesting moves, but you will work. I found that I had to use slightly lighter weights for some of the exercises as they are done in combination. But it's a good workout for something different. Definitely a keeper, and Pam as always does a great job.
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