The FIRM: Maximum Cardio Burn Plus Abs
Allie Del Rio, 2003
This is a 52 minute workout that uses the Fanny Lifter (FL) and Firm Sculpting Stick (SS), you wont need dumbbells for this workout, but you could use them instead of the stick IMO. The workout is mostly cardio but includes a standing leg tune and a long & quite tough ab workout at the end. This is from the 2nd Body Sculpting System released by the Firm (BSS2) and the set is white walls & floors w/ some colored glass in the background. There are 4 background exercisers with Suzanne showing the beginner modifications.
After a warmup and stretch you go into about 25ish minutes of moderate intenisty cardio. Allie does some tall box climbs using the SS for balance. To up the intenisty I use the SS for curls, overhead press, etc. She does some squats and pliets with the SS, you can sub plyos in for the squats to modify up. There are box aerobics, floor aerobics, a kickboxing-esque routine, and some four limb with the twigs (the ends of the stick come off and make 2 lb dumbbells)
After the cardio you do a "standing leg tune" that uses the stick. I usually add ankle weights to this section as the stick only weighs 8 lbs. Then there is some stretching before she moves into a tough ab series that includes lower ab, upper ab, obligue, and some plank work. This is followed by the final stretch
I enjoy this workout though it is definatley not all that challenging. Its good for a lower intenisty day or you can modify up (or down) pretty easily. I would rate this low intermediate as many of the cardio moves are pretty low intensity. Allie cues very well in this one and I like her as a lead.