Two 50-minute, full-body toning workouts, one that emphasizes cardio and one that focuses on strength training. Heidi Tanner instructs with an assist from Kimberly Spreen.

Intermediate exercisers. These two workouts are fairly intense, depending on the weight of the dumbbells you use. You will need at least two sets of dumbbells, one set lighter and one heavier, a sturdy 12"–14" step platform (if you do step aerobics or workouts from the Firm, you probably already have this), and a mat.

These workouts are very similar to the original (1980s) Firm video workouts - classically ornate set, and a wide variety of short exercise segments, most of them performed with weights. And all these years later, the formula still works great. "Push Pull" focuses more on strength training — the cardio segments are made up of very light kickboxing moves and only meant to keep your heart rate from slowing down while your muscles recover. You'll do a selection of both upper and lower body exercises, and you'll get the most out of them if you challenge yourself with the weights (i.e., they should be heavy enough so that you're really beat by the last rep, but you can still do the move with good form). The workout ends with Pilates style core work on the mat, and a good stretch. As the title implies, "Steamin' Cardio" is more focused on getting your heart rate up, but instead of thrashing around and relying a lot on momentum, you'll be using light weights for many of these moves and more controlled movements. Even though you aren't moving as fast as a weight-less workout, you'll be surprised at how sweaty you get! The creators of this disc suggest that you can use these workouts on alternate days. If you do, while using weights appropriate for your fitness level, you should see results very quickly.

 

 

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