The FIRM: Better Body and Buns Review

The FIRM: Better Body and Buns

Taber Bruner, Jennifer Paluso, Jen Carman, 2000 

This is a 50 min (40 min w/out the stretch) workout done in the mansion setting with a lot of various background exercisers. You will need a tall box, ankle weights, and a variety of dumbbells for this workout. This is actually all original footage-not a Parts workout!

This workout MOSTLY strength work. There is one set of plyo jumps led by Jen and two sets of tall box climbs led by Jen and Taber. The rest is strength work, with a focus on your buns so some of the lower body work will get your heartrate up. They do hit every muscle group in this but I alwasy add on some upper body work to it as I like to work all the muscles evenly.

Some of the strength moves include: 1 set of french press, 1 set of military press, 1 set of bicep curls, 1 set of lat row, 2 sets of leg press (16 reps, 2X on each leg), side lunges (unweighted), lunge dip combo, a few sets of squats, table work over your tall box, some unweighted lying floor work and an ab routine at the very beginning.

She does the side lunge series and one set of squats without weights-which Im not sure why-my muscles arent fatigued and I dont feel I need a break yet? I just grab the dumbbells and use those and dont use the dowell like they do. I also use ankle weights and/or a dumbbell on the outer hip for the lying floor work.

I really enjoyed this workout and should do it more often than I do. Its only 40 minutes w/out the stretch so its easy to add on to, to make it more well rounded. Though even in 40 minutes you do hit every muscle group. I would rate this a high intermediate. They go slow enough to allow for heavy poundage. As a matter of fact I used only 15's & 20's for the entire workout. I like Jen Carmen & Taber Bruner a lot, Jen Peluso is only ok. They all cue well.

TLP: Dynamic Strength & Power Review

TLP: Dynamic Strength & Power 
Cindy Thorp, 2003

This is a fantastic 45 minute functional fitness workout. By functional fitness I mean the exercises mimic moves that you would do in every day life: squatting, picking things up off the floor, dynamic moves, multi planer moves, etc. This was released with 2 other dvds by Tracie Long Productions- Tracie Long's 2nd set she produced on her own. You will need a med ball (she uses it alot!), one set of medium dumbbells, and a step bench.

This workout is mostly cardio and I actually use it as a cardio workout. I use my lighter dumbbells (3-5 lbs) and it works perfectly for a cardio day. It includes some power moves like jumping onto the step, jumping over the step, hops, power lunges, and other explosive movements. She uses the med ball alot so I do think its necessary and fun for this workout. She includes some pushups and ab work at the end. There is also some standing core work interspersed throughout and she focuses on the core throughout.

The set is really bad and the production value is not the best BUT its all tolerable! This was flimed in an airplane hanger or some other odd place (a big boat?, something strange) with black curtains hung around the sides and multicolored curtain in the back. Another interesting thing is the step bench magically appears and dissapears. So you must be quick w/ your transitions. The background exercisers are just so -so...All in all these things dont bother me though and I still really enjoy this workout.

I would rate this an advanced workout. Maybe low advanced by today's standards but there is definately some power moves that a beginner or out of shape person could not do. I really like this workout and dont use it nearly as much as I should.

Cindy is ripped! You can see every muscle in her arms! She is very toned but not sickly thin looking. Very inspiring! She is a great lead. Not too overzealous but friendly. Excellent cueing.

The FIRM: Bust & Butt Review

The FIRM: Bust & Butt

Tamela Hastie, Carissa Foster, Dale Brabham, 1999

This is a 45 min Firm Parts video done in the mansion set. There are 3 different leads and a large group of background exercisers. It is an all strength workout, no cardio, but some of the lower body work will get your heartrate up. For this workout you will need dumbbells, a short step, a tall step, ankle weights and an optional weighted ball and barbell.

There is some ab & pushup work on the floor along with a set of donkey kicks with ankle weights but the majority of the workout is done standing. The standing work includes squats, hover squats, lunges, dips, bicep curls, overhead press, tricep kickbacks, bunney lunges, french press, etc. There are at least 4 sets of pushups and a sufficient amount of ab work.

I like this workout and all the leads but its definately not my favorite. Im not really sure why. Maybe because this isnt my favorite group of Firm leads and also not my favorite genre of Firms (Post Classic). It is also really heavy on pushups (as the title would suggest) but does cover all the other muscle groups. It is light on upper body work-besides chest.

I would rate this as solid intermediate but it could go either way depending on the poundage you use.

The FIRM: Cardio Split Review

The FIRM: Cardio Split 

Nancy Tucker, Allie Del Rio, Jen Carman, Carissa Foster, Dale Brabham, 1999

This is a Firm Parts video, approximatley 50 min long. It seperates lower body + cardio and upper body + cardio into 2 distinct sections so you can easliy seperate this into 2 workouts and use it every day if you so desiered. The upper body portion includes ab work and both have plenty of cardio in them! I love love love this workout but probably would have preferred a few more minutes of strength work and few fewer minutes of cardio just to really work those muscles. I would say this workout is 50%/ 50% cardio/ strenth. You will need dumbbells, short box, tall box, a weighted ball, ankle weights, and an optional barbell for this workout.

After a high energy warmup you move right into your 24 minute lower body workout. You do leg press, squats, and some standing hip extensions with ankle weights, box aerobics, floor aerobics and then move onto a quick stretch.

The 27 min upper body workout starts with Jens (fun) 4-limb cardio section from Super Cardio then moves into 2 sections of ab work (both led by Jen). Then you will do upright row, bent row, bicep curls, posterior flys (2 sets over the fanny lifter,not my fav move because the box isnt very comfortable to lean over like that), french press, tricep dips, pushups, good mornings (like deadlifts- which seem to work the thutt area? so Im not sure why they are in this section) 4 limb aerobics, ball aerobics, etc. You finish with a final stretch.

This workout is probably a high intermediate workout. You can easily heavy up and add plyos to make it even tougher. The pace is slow enough you can use heavy dumbbells and/or a barbell for alot of the moves. I really like this workout and should use it more often. No dread factor and lots of fun segements in it! I also like that the lower body is 1st-then its done and out of the way and my heart rate is up for the upper body portion.

The FIRM: Ultimate Calorie Blaster Review

The FIRM: Ultimate Calorie Blaster

Stephanie Huckabee, 2005

This is a 45 minute cardio workout that was originally released with the 4th Body Sculpting System put out by the Firm. It came with the TransFirmer step. You will need a light set of dumbbells and the TransFirmer step for this workout. Stephanie leads with 4 background exercisers and Alison shows the beginner modifications. There is also an 8 minute bonus ab workout on the dvd that is led by Alison.

Stephanie really keeps things interesting and moving right along. As with many Firm workouts-you move from floor aerobics, step aerobics, tall box climbs, light 4 limb work on and off the step, incline step aerobics, and a lunge/ squat combo w/ light weights on the incline box. There is also a nice ab section at the end that includes plank & side plank work.

The music is good and basically I love this workout! Stephanie is an awesome lead! Her cueing is great and she has a pleasant demeanor. The set is bright white and open/spacious. I always work up a great sweat during this workout and get a good calorie burn.

I would rate this solid intermediate workout done as is. If you add some extra plyos, jumps on the step, more arm movements during the tall box work, and use the 8 inch section of the TF when they use the 6-you can get a GREAT workout. This workout would also be easy to modify down for beginners.

The FIRM: Complete Aerobics & Weight Training Review

The FIRM: Complete Aerobics & Weight Training

Emily Welsh, 2003

This workout was released with the 2nd Body Sculpting System (BSS2) put out by the Firm. Emily leads with 4 background exercisers-Suzanne shows the beginner modificaitons. This workout is close to 50%/50% strength & cardio, probably a bit more strength training though. You can definately burn some calories in the cardio portions and a lot of the strength portions as well. You will need the Fanny Lifter, dumbbells, and the Sculpting Stick (optional IMO) for this workout.

Emily includes some heavy four limb, floor aerobics, step aerobics, and strength moves: leg press, lat rows, bicep curls, squats, pliets w/ bicep curls, dips & lunge variations, lying chest work (pec fly, bench press), a nice ab section, pushups, tricep pushups, overhead tricep extensions, tricep kickbacks, front raise. I think the strength work covers all your muscles pretty well. I would say its a bit light on shoulder work.

There are plenty of combo moves that can really get your heart rate up. She combines moves that are appropriate with each other and not awkward. The poundage works well for both moves in a set so you dont have to sacrifice one or the other.

They use the sculpting stick just to use it because they sold it with the set. Beginners could definately benefit by using it though. Its ilght enough for a beginner to feel. They use it for balance/ stability too, which is fine for beginners. She uses the stick in 1 hand and 1 dumbbell in the other for example. I just use 2 dumbbells to get a better burn. I actually didnt even use the stick this morning-just dumbbells

I like this wrokout a lot! Emily is a great lead and cues very well. She doesnt throw in any complicated or confusing choreo like she does in some of her later stuff. She also has some good form tips & pointers in this one. I would rate this an intermediate workout because of the overuse of the stick and resultant decrease in weights. Easy to modify up or down. This is a great workout that I always enjoy and feel the next day.

The FIRM: Maximum Cardio Burn Plus Abs Review

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.

S.W.A.T. Workout: Ultimate Body Definition Review

S.W.A.T. Workout: Ultimate Body Definition

Commander Tom Stroup, 2008 

This is a 35 minute all strength workout. Tom (an actual SWAT team commander) leads with a bunch of super fit "pretty" ladies working out with him. This dvd has an added warmup and cooldown that the TV release didnt. Tom and group only uses one set of LIGHT dumbbells but I would recommend a variety. There are police vehicles and traffic barricades in the background. There is aslo a 10 minute mostly cardio bonus workout on the dvd. Its basically an abbreviated version of the SWAT Fat Burning Workout.

The workout is not as well rounded as I would have hoped. There are lots of pushups and bicycle crunches-though I didnt feel it my abs by the end of the workout. There is more upper body than lower body work in this dvd and he only does one move for the back and its combined with a tricep kickback so the poundage didnt do much for my back muscles.

The warmup is not cardio-they are using dumbbells doing some of the same moves that are in the main workout. I just used my light dumbbells and went with it. Some of the exercises include: bicep curls & variation, overhead press, tricep kickbacks, overhead tricep extensions, lat raises, pushups, bicycle crunches. The only lower body work is: 2 sets of squats w/ tempo variation and 2 sets of lunges on each side with tempo variation.

This workout is hard to rate-I would say low intermediate. I heavied up as much as possible and did feel my muscles being worked. I wouldnt go w/ the 5 lbers Tom & group are using-I wouldnt have felt a thing. He does go pretty fast on a lot of the move so I did slow my pace a bit to accomidate my heavier dumbbells. This is a good workout but not one I see myself reaching for often. For me, it just didnt have anything special about it. I will probably keep the dvd though because I like the bonus 10 minute cardio portion on it.

S.W.A.T. Extreme Weight Loss & Fat Burning Review

S.W.A.T. Extreme Weight Loss & Fat Burning

Commander Tom Stroup, 2008 

This is a 48 minute mostly cardio workout led by Commander Tom with a group of very fit/ pretty type background girls. The set is an open space surrounded by police cars and traffic baricades, while it sounds distracting and odd-its actually not. You will need a set of dumbbells for this workout. A banner comes up at the bottom of the screen telling you what move you are currently doing and what the next exercise will be. The dvd also has a bonus 6 minute ab workout.

The cardio is straight forward athletic and military type drills. NOTHING complicated or dancy at all. You do a variation of the same 10 or so moves 3 times. Some of the moves include: squat thrusts, jumping jacks, unweighted lunges, high knees, bicep curls, pushups, Mt. climbers, overhead tricep extension, etc. There is a warmup and cooldown that were added after the workouts were initially released on TV.

Each circuit has only 1 strength move and some pushup variations-the rest is cardio. In between each move he does the "SWAT March" (a basic march) and tells us to let our heartrate come down. That seems to be his point of this workout-to get your heartrate up high and then let it drop back down before the next move. I think its a good idea but most of the moves were not so challenging that I felt I needed or would benefit from really letting my heartrate drop. So I just jogged instead of marching inbetween exercises.

Tom is not the yelling type at all-he seems pretty laid back and friendly. He offers modification advice and introduces the girls in the background throughout the workout. I would rate this workout as high intermediate because of some of the moves like Mt. climbers, and squat thrusts. I enjoy this workout and should do it more often than I do.

The FIRM: Get Chisel'd Review

The FIRM: Get Chisel'd
Rebekah Sturkie, 2008

Rebekah leads this 40 minute mostly sculpting workout. There are 4 background exercisers one of which shows beginner modificaitons. Though you cant always see her with the camera angles. The workout is done in an open room with scenic windows, hardwood floors, and multicolored walls. You will need a variety of dumbbells for this workout. The dvd also has a 15 min mostly cardio bonus workout on it that features Rebekah working out alone.

Like I said, this workout is mostly sculpting but between the strength "progressions" (as she calls them) Rebekah throws in some short (maybe 1 minute) power cardio bursts! They can really get your heartrate up. She goes between all out power moves and then back to the basic a few times. If you want to keep your heartrate up just I just keep doing the power moves the whole time.

A lot of the sculpting moves are compound moves but she pairs them appropriately so the poundage fits both exercises-for example a diagonal lunge with a back row (both heavy weights). Some moves include: deadlift + toe tap balance move, pliet with a row and a glute lift, bicep curl variations, dips, lunges, pushups with a shoulder tap, crunches with a pec fly, and the like.

The power burst moves include: high knees, squat thrusts with a shoulder tap while youre down, hopping lunges, etc. She goes back and forth between high & med intensity on these but like I said if you really want to kick it up a notch you can do the power move the whole time.

I really really like this workout and the 15 minute add on. My muscles felt pretty evenly worked and it was a great calorie burner for a 40 min sculpting workout. Rebekah is a great lead and her cueing is spot on. There are NO dancy or complicated moves in this one at all.

The FIRM: Power Half Hour Review

The FIRM: Power Half Hour
Emily Welsh, 2008

This is a quick 31 minute cardio and sculpting interval workout. It is quick moving and will give you a good workout. You can heavy up a bit in the strength work or you can keep it light and use this as a cardio workout. You will need a variety of dumbbells for this workout. There are 2 background exercisers with Kelsie providing the beginner modifications. The set is the hardwood floor, window scenery, white wall set.

Emily moves fast and at times is just all over the place-one rep of this, one rep of that, add a jack here. I think she would have been better off doing fewer moves with more reps of each move to avoid the rushed feeling and confusion on the users part. The workout is so short that by the time you figure out her little routines, its time to move on to something else. If it werent for this-I think I would really like this one.

The cardio segments include some power bursts like flying jacks and plyos so you can get your heartrate up nicely with this one. The strength segments are mostly combo moves with a lot going on- a side lunge with a bicep curl and an inner thigh leg sweep. I do think the strength segments are more strength oriented than just light 4-limb work though.

I would rate this higher intermediate because of the power bursts and the tricky choreo in some spots. This could easily be modified up or down to fit your needs though.

Results Fitness - Boost Your Metabolism Review

Results Fitness - Boost Your Metabolism
Tracey Staehle, 2008 

This is a 52 minute cardio and strength interval workout. She does 5-8ish minutes of cardio and then 5- 8ish minutes of strength and goes through the dvd in that fashion. Some of the strength moves will also get your heartrate up due to working large muscle groups and because she works multiple muscle groups at the same time. For example-she will do a lunge with a back row.

I got this dvd when it first came out so Ive had it for over 2 years. I did it once when i first got it and promptly forgot about it. I saw it in the back of my collection this morning so I pulled it out to give it another shot. I now know why it went to the back of the dvd pile-I didn't like it. While I really enjoyed the cardio moves, the strength moves were awkward and thrown together with another awkward strength move.

She did a squat with an overhead press-but instead of pressing overhead while coming up in your squat-she has you lifting over your head while your going down in your squat. It was awkward and I couldn't lift my normal poundage because it put a weird strain on my neck. She did that on multiple occasions and none of the strength moves clicked with me at all. I didn't even finish the dvd this morning. I pulled it out about 1/2 way.

Like I said, the cardio is solid. I enjoyed it and will probably keep the dvd just for the cardio. Unfortunately there are no premixes on the dvd, but I will just push "skip" through the strength sections. I would say this is an intermediate workout that utilizes more light weight, hi rep type training and athletic non-dancy cardio.

REVIEW: Personal Training with Jackie: Power Circuit Training

Personal Training with Jackie: Power Circuit Training

2009, Jackie Warner

This is Jackies 2nd workout dvd and while different from her first, it is reminiscent for sure. She moves pretty quickly, as in- you cant use really heavy weights and follow her pace. She suggests 2 sets of dumbbells, but I like a larger vareity of poundage so I kept my collection nearby and changed up when needed. I also slowed down alot of the moves to allow the heavier poundage.

The main workout is a 42 minute total body strength circuit. She says at the beginning of the dvd that form, function, and fatigue are what this dvd is about. Each four minute circuit is for one body part. You do three different exercises for 1 min each, then finish the circuit with a "power burst" which is all three moves for 33 seconds each for the 4th minute. A screen comes up betwen body parts with the names of the upcoming moves on it.

There are also four 15-Minute circuits on the dvd: 1) Total Body Circuit, 2) 15-Minute Abs Only Circuit, 3) 15-Minute Upper Body Circuit, and 4)15-Minute Lower Body Circuit.

She went really light on the upper body work and really heavy on the ab work as you can see in the breakdown below. She also doesnt always use weights when I think she should. For example: a lot of the lower body work she uses NO weights, she does this in her 1st dvd too. I just grab the appropriate dumbbells and use them. While there is no cardio in this w/o-my heartrate really got up there during the lower body work (the addition of dumbbells probably helped that). I worked up a nice sweat during the first few segments.

The segments and moves are:

Quads: sissy squats (while standing on your dumbbells), UFC's. and alternating lunges.
Hamstrings: deadlifts, bridge kicks, reverse planks.
Glutes: weighted front squats, ski lunges, alternating squat kicks.
Chest: chest press, reverse fly, alternating press.
Back: wide rows, renegades, dumbbell pullover.
Bi's/ Tri's/ and Shoulders: close grip hammer curls, straight arm kick backs, arnold press.
Upper Abs: straight leg crunch, legs up crunch, tall sit up.
Lower Abs: reverse crunch, tummy tuck, single leg jack
Obliques: sumo side to side, windshield wiper, side planks.

So, as you can see A LOT of ab work! And while I like ab work. I think she should have combined the upper & lower ab sections and added another bi/ tri/ shoulder section to even things out.
I would say this is an intermediate workout that can be easily modified up w/ heavier dumbbells and a slowing of the pace. 

Urban Rebounding Compilation #3 Review

Urban Rebounding Compilation #3
JB Burns (Creator) 2003

This dvd has four mini trampoline workouts on one dvd. The workouts range from 21-34 minutes and are each led by a different instructor. Each workout has one lead and two background exercisers. They workout in a colorful room with a few rebounders propped around the walls, Japanese paper screens, and a juicebar in the background.


Kick Bound led by Tracie is 24 minutes long and not a kickboxing type workout at all. It has some more aerobic types kicks in it, nothing martial artsy at all. Tracie is pretty annoying and detracts from the workout quite a bit.


Interval bound led by Shannon is my favorite on the dvd! Shannon is a good lead and this one is more challenging than the others. Its 30 minutes and includes all athletic moves with some power pushes interspersed. Like the other w/o's on this dvd there is TIFTing but the routines are short so it doesnt bother me.


Hi-Lo is led by Alison and its actually a lot of fun. Its 34 minutes long and has all the "old school" aerobic moves youre used to seeing. Allison is a good lead and seems to be enjoying herself.
Latin Bound is only 21 minutes and is led by Jo Jo. This is the least challenging of the set but its fun and is easy to modify up. Jo Jo is a good lead and he always makes me smile. The moves are pretty simple and he adds a Latin flair to the basic rebounding moves.


With rebounding more so than other workouts, you get into the workouts what you put into them. If you just bounce around, youre not going to get your heartrate up. If you push your feet down into the mat and use big arm movements (you can even wear weighted gloves) you will get a great cardio workout, burn a lot of calories, and work up a nice sweat.The set is intermediate in intensity.

THE FIRM: Sculpti-lates Review

THE FIRM: Sculpti-lates

Robyn Johnson, 2008

This is a standing and mat pilates routine done Firm style. So you use a band and do some light strength work. The dvd comes with a band, but its lighter resistance so I used a heavier band to up the strength work. The dvd is 51 minutes and is divided up into 2 main segments: Standing, & Mat pilates work. The standing work is 21 minutes, the mat work is 30 minutes and includes a cooldown stretch.

Robyn works out in the hardwood floor, fogged window room with 2 background exercisers. Kelsie provides the beginner modifications. There is some bad camera work in this. The camera isnt always focusing on what/who it should be. But Robyn is an excellent lead and cues very well. I would def be interested in her as a lead in another Firm workout.

The standing work starts with a warmup and moves into traditional and some nontraditional standing pilates moves. A screen comes up and says "Band Sculpt" and you move into standing pilates work using the band. You do some pliets, rows, overhead tricep extensions with the band, some twisting moves for your waist, some balance work, etc.

Then a "Mat Work" screen comes up and you move onto the ground for an interesting side plank series, mermaid, bicep curls with the band, a rolldown move, and soem other core work.
Next is the "Lower Body Mat" segment and you do lower body work on the floor with and without the band some leg circles, bridge w/ the band acting like a "seat belt" and some lower back swimming type moves.

The final section is "Core Work & Cooldown" and includes a final stretch. You start with a "classic pilates 5" move and move onto other floor core work and a cooldown stretch.
I am not a big pilates fan so I like that this is done Firm style and is more athletic. I think this is an low intermediate workout that a beginner could also enjoy. I dont think a hardcore pilates person would probably care for it though.

Tae Bo- Ab Bootcamp Review

Tae Bo- Ab Bootcamp
Billy Blanks, 2005

This is a 35 minute ab workout. The first half is standing ab work and the second half is floor work. I really felt all the moves were pretty darn unique. I personally have not seen most of them elsewhere. While its not a killer routine, I always feel it the next day. It includes a ton of oblique work! Billy stresses slimming the waist (by twisting and such) and strengthening (crunches, etc) and that both are important to good abs. This workout actually didnt really strike me as a kickboxing workout-no punches or kicks.

The workout may have a very mild cardio effect because for the first part you are standing and pulling your knees in, etc. sometimes at a pretty quick pace. The standing routine includes (a lot of) twisting, knee pulls, side knee pulls, etc.

You could easily split this w/o up and stop or start after the standing work. The floor work includes side crunches where you pull your knee into your elbow, some lying ab work, and other unique crunch variations.

I would rate this as a solid intermediate ab workout. I enjoy the workout because its so unique and I do feel it works my muscles in a different way than just doing typical ab work. Billy is a counter "1, 2, 3, 4, 5, 6, 7, 8" so if that annoys you, you probably wont like many Tae Bo w/o's.

The FIRM Supercharged Sculpting Review

The FIRM Supercharged Sculpting
Pam Cauthen Meriwether, 2005

This dvd originally came with the TransFirmer (TF) set. It is a 40 minute all sculpting workout led by Pam with 4 background exercisers. Alison provides the beginner modifications. You will need your TF and a range of dumbbells. This is a fun workout and the time really flys. I couldnt believe 40 minutes had passed when she started the stretch this AM. The dvd also has a bonus 8 minute stretch w/o on it.

After a nice warmup and brief stretch Pam moves into lower body work that includes lunges onto the incline, squats, leg press, and tall box climb. She also does a dip segment where you have the 6 inch section of the TF behind the blue section. You dip off the green section and tap your toe onto the blue section.

After the lower body set you move into some ab work and then start on the upper body work. She does some lying upper body work -pec fly w/ variation, ribcage pullover etc. Then you do some clean and press, overhead press, bicep curls, lat row variations, tricep kickbacks, tricep dips, etc. After the upper body work you close with another ab section that includes plank & side planks. Then you move right into your stretch.

I would rate this a solid intermediate w/o but you can easily use heavier or lighter weights to fit your needs or change the intensity. She goes slow enough to accomodate heavier weights but she does move along between exercises quickly.Pam is an excellent lead and has great cueing and a nice demeanor.

The FIRM: Jiggle Free Buns Review

The FIRM: Jiggle Free Buns 
Pam Cauthen Meriwether, 2005


This is one of the 30 minute add-ons to the Firm TransFirmer system. I absolutely love this workout and Jiggle Free Arms. Pam leads w/ 4 background exercisers; Alison provides the beginner modifications. You will need the TransFirmer (TF) and a range of dumbbells. By the end of the 30 minutes I have always burned some good calories and worked up a nice sweat. She moves slow enough to allow you to really heavy up.


Pam is very good about using the TF in all of its positions. It was advertised as being able to be used in 5 positions and she uses them all. You do a fun hot cross buns move where the 6inch segment is placed in front of the 8 inch segment, incline step work, lunges onto the incline, and regular step work.


She hits all the lower body muscles and includes a good amount of cardio. For cardio you will see: step aerobics, incline step aerobics, floor aerbics, tall box climb, etc.


For strength work: leg press, squats, hover squats, side lunges onto the incline, forward lunges onto the incline, dips, dips off the blue section of the TF, pliets, etc. Its a fair amount of lower body work considering 1/2 the w/o is cardio.

I usually add on some more lower body work to this dvd to make a complete lower body day. Or addon Jiggle Free Arms for a total body + aerobics day. I would rate this solid intermediate but as with all Firms, it is easy to modify to suit your needs.


Pam is a wonderful lead, one of my favorites as a matter of fact. Her cueing is spot on and she has a lovely demeanor. She looks fantastic, much better in this set than she did in BSS3-maybe her and Christa went out for a big mac (or 2)...