Firm Express Review: Kickstart Your Metabolism

Today's Review: Firm Express: Kickstart Your Metabolism
Jen Ray, 2010  ***** (5 of 5 stars)

This is the (awesome) "bonus" dvd in the Firm Express kit. It contains a 10 minute ab workout and a 10 minute AWT w/o. Both are led by Jen w/ 2 backgrounders. The set is really cute-kind of  a basketball court floor w/ nice wood & light colors in the background. You will only need dumbbells for the Firm Express series. 

Pump It Up!: This is an awesome 10 minute AWT workout. In this w/o you do one set of 8 second bursts (w/ 12 seconds of recovery) then a strength and/or cardio move and repeat. So literally 1/2 of this workout is bursts- loved it! The bursts were all weighted and include: plyo jumps & then she adds in OH press, weighted lunges & adds in bicep curls, and plank moguls. The rest of the workout includes: ski w/ weights & alternating reach, side lunge w/ tricep kickback & dumbbell floor touch, squat- clean & press- abduction, dips & bicep curls, and pushups & renegade rows.

Shortcut to Flat Abs: This is a fun 10 minute weighted core routine. You will need 1 dumbbell for all the work  in this. Standing moves include: standing weighted crunches, squat w/ a chop & swing, and windmill. Floor work includes: clam shell crunch w/ a pullover, side knee drops w/ pec fly, roll ups, bridge w/ sky marches, V sit while rowing, supermans, scorpion low back work, and plank into side plank w/ hip raises.

I absolutely LOVED Pump It Up!- if all the dvds in this set were structured like this- I would be in heaven (well probably because they'd have killed me).  I would rate Pump It Up! a low advanced-if it were 20 min I would say advanced. Shortcut to Flat Abs is a great solid intermediate ab w/o. Jen is a great lead- good curing, nice demeanor. She didnt always use all 8 seconds in the bursts though.

These workouts move right along. No wasted time and you will work up a nice sweat in the 10 minute AWT w/o. These (like all Firms) are really easy to modify up or down in impact & intensity. These contain fun new moves and the time really flys. The intro is quick and says "I am Gaiam" and moves right into the menu- so combining w/o's is pretty painless! I received these dvds to review.

Firm Express Review: Cycle 4 Overdrive

Today's Review: Firm Express: Cycle 4 Overdrive

Kelsie Daniels, 2010 ***** (5 of 5 stars)

The Overdrive cycle w/o's are led by Kelsie. There are three 20 minute dvds; a cardio,  sculpt,  & cardio + sculpt. The Overdrive workouts offer the most challenging cardio (though I didnt find them any tougher than the others in the set). They allow for the heaviest weights of the series (I agree). There are 2 backgrounders, one shows beginner modifications. The set is really cute-kind of looks like a basketball court floor w/ nice wood & light colors in the background. You will only need dumbbells for the Firm Express series. All Firm Express workouts feature 8 second power bursts w/ a 12 second recovery. 

Overdrive Cardio + Sculpt:  This workout combines cardio, strength, and 8 second bursts. The bursts include: tuck jumps, side leap w/ high knees, quick curtsy dip to side lunge, and lunge hops. The remainder of the w/o works your UB & LB evenly (yay) and includes low and high impact cardio & sculpting work. Moves include: ham curls, jacks, power lunges & squats, burpee -pushup -bicep combo, OH press w/ dip, curtsy dips w/ hinge & row and trcip kickbacks, squat w/ hammer & concentration curls, shuffle rock step kick combo, and finishes w/ V sit & leg extension variations.  

Overdrive Sculpt: This is a strength w/o that includes 8 second cardio bursts. The moves in the bursts are: floor tap- kicks, rear tap while pulling your #'s back, the ol' Firm bicep-tricep side touch move, & OH press w/ knee raise. The other work includes: deadlift bicep curls w/a balance knee lift, bridge, bench press- skull crusher combo, squat w/ OH press, pushup w/ direction, French press, lat rows, hammer curls,  surrenders w/ lat raise, and ends with plank & elevator planks.

Overdrive Cardio: This is an all cardio kickboxing w/o with 8 second power bursts, most of the work is pretty low impact in this one. The bursts include: weighted sidekicks w/ a punch down, weighted front kicks, front & back kicks, and hitch kicks. She does lots of punch/ kick combos including: jab -cross- sidekick-squat, jumps, jacks, shuffle-punch- kick combos, and finishes w/ standing ab & oblique work.  I rate this w/o intermediate. 

I really really really liked this cycle. Def my fav of the series. Her routines are fun, athletic, and unique. Great little combos, love the kickboxing. I rate: C+S high intermediate to low advanced, S = allows for heavy weights & is appropriate for all skill levels depending on the poundage used, and the C is intermediate & low impact.   

Part of the 12 second recovery is used for set up- no wasted time- quick recovery and back to work! These workouts move right along and you will work up a nice sweat in the 20 minutes. Time flys even combining 2.  These (like all Firms) are really easy to modify up or down in impact & intensity. These contain fun new moves so they are different from other Firms, but still athletic and combine strength & cardio work as Firms always have. The intro is quick and says "I am Gaiam" and moves right into the menu- so combining w/o's is pretty painless! I received these dvds to review.

Firm Express Review: Cycle 3 Turbocharge

Today's Review: Firm Express: Cycle 3 Turbocharge

Alison Davis, 2010 ***** (4.5 stars of 5)

The Turbocharge cycle w/o's are led by Alison. There are three 20 minute dvds; a cardio,  sculpt,  & cardio + sculpt. The Turbocharge workouts are designed as active re-charging (though I didnt find them easier than the others in the set). They feature moderate impact and allows for moderately heavier weights. There are 2 backgrounders, one shows beginner modifications. The set is really cute-kind of looks like a basketball court floor w/ nice wood & light colors in the background. You will only need dumbbells for the Firm Express series. All Firm Express workouts feature 8 second power bursts w/ a 12 second recovery. 

Turbocharge Cardio + Sculpt:  This workout combines cardio, strength, and 8 second bursts. The bursts include: tire run, horizontal leaping floor touches, fast lunges, & high knees. Other work includes: step knee hops, skaters, ham curl variations, pliet w/ French press, a cool diagonal lunge w/ row where you put down & pick up your #s, squat abductions, hinge & row w/ a rear kick, 1 legged squats w/ bicep curls, a fun shuffle V hop/ tire run plyo lunge combo, curtsy dip w/ front raise and finishes w/ plank w/ knee pulls & pushups.

Turbocharge Sculpt: This is a strength w/o that includes 8 second cardio bursts. The moves in the bursts are: plyo lunges, plank jacks, floor touch to high knee jump, & kettlebell swing. The rest of the work includes: lunge w/ bicep curl & shoulder raise, hinge & row, plank rows & plank lunges, a static lunge w/ hands on the ground, 1 legged pushups, step squats w/ hi pull, pliet front raise, concentrated curls,  static squat w/ a row & glute pinch & finishes w/ elevator planks (from hands to elbows).

Turbocharge Cardio: This is an all cardio w/o with 8 second power bursts. The bursts include: side lunge floor touches, squat & jump kicks, 1 legged hops back & forth, & a quick step touch. Other cardio work includes: knee pulls, power lunges, weighted side lunges while passing the dumbbell under your knee, skaters, shuffle forward- punch- shuffle back - knee pull, & kettlebell swing w/ a fast walk up & back. 

I felt this set was a bit more choreographed than the others Ive done but was still pretty easy to catch onto. I liked that Alison used weights in the cardio w/o. The C+S dvd had a lot of combo moves so it was hard to really heavy up. She used the entire 8 seconds in the C+S & C, but not in the S. Fun choreo routines w/out being complicated. Alisons token phrase is "ahhhhhhh" in these ;)

Part of the 12 second recovery is used for set up- no wasted time- quick recovery and back to work! These workouts move right along and you will work up a nice sweat in the 20 minutes. Time flys even combining 2. I rate Turbocharge solid intermediates that (like all Firms) are really easy to modify up or down. These contain fun new moves so they are different from other Firms, but still athletic and combine strength & cardio work as Firms always have. The intro is quick and says "I am Gaiam" and moves right into the menu- so combining w/o's is pretty painless! I received these dvds to review.

Firm Express Review: Cycle 2 Accelerate

Firm Express: Cycle 2: Accelerate

Rebekah Sturkie, 2010 

The Accelerate cycle w/o's are led by Rebekah. There are three 20 minute dvds; a cardio,  sculpt,  & cardio + sculpt. The Accelerate workouts feature moderate to high impact and allows for heavier weights. There are 2 backgrounders, one shows beginner modifications. The set is really cute-kind of looks like a basketball court floor w/ nice wood & light colors in the background. You will only need dumbells for the Firm Express series. All Firm Express workouts feature 8 second power bursts w/ a 12 second recovery. 

Accelerate Cardio + Sculpt:  This workout combines cardio, strength, and 8 second bursts. The bursts include: explosive V-hops, speed squat-shuffles, & plyo pliets w/ arm scoops. Other work consists of low & hi impact cardio and combo strength moves:  soccer kicks, low walks, squat -dip- floor touch, V steps & hops, diagonal lunges w/ rows, squats w/ hammer curls, pushups w/ tri kickbacks, standing to kneeling w/ bicep curl & OH press, leaping lunges, static pliet w/ scoops, hinge & row, upright row w/ abduction, pliet w/ French press, volleyball set & bumps, squat w/ low reach and hops, and concludes w/ standing ab work.

Accelerate Sculpt: This is a strength w/o that includes 8 second cardio bursts. The moves in the 8 second bursts are: skaters, a fast plank lunge, weighted power side lunges, and weighted power lunges. The strength work includes 1 legged squats- into lunge w/ row, pliet- curtsy dip combo, static side lunge w/ tricep kickback, deadlifts, bicep curl variations, & concludes w/ static pliets w/ side bends/ side chops.

Accelerate Cardio: This is an all cardio w/o with 8 second power bursts. The bursts include a quick quick run move, power squat /turning power squat, a Mt. Climber type move where you kick your leg out to the other side (kind of a side plank/ Mt Climber combo) fast X jumps, & a high knee w/ punch. Other cardio work includes: hi and lo jacks, X jumps, walk forward w/ a kick, a squat rear kick punch combo, cross country skiing, power lunges, and finishes w/ lunges & core work combos.

While Rebekah is one of my fav instructors- I could have done w/out her continual high pitch "WHOOOW-ing" in these. Also she seemed to only go 6-7 seconds on the power bursts- (theres a timer).  The actual Accelerate w/o's are solid, unique, and I like them even more than the Ignite w/o's. I really enjoyed all three w/o's!!!!!! I love how these (& Ignite) cooldown w/ some quick standing ab work.

Part of the 12 second recovery is used for set up- no wasted time- quick recovery and back to work! These workouts move right along and you will work up a nice sweat in the 20 minutes. Time flys even combining 2. I rate Accelerate  solid-higher intermediates that (like all Firms) are really easy to modify up or down. These contain fun new moves so they are different from other Firms, but still athletic and combine strength & cardio work as Firms always have. The intro is quick and says "I am Gaiam" and moves right into the menu- so combining w/o's is pretty painless! I received these dvds to review.

Firm Express Review: Cycle 1 Ignite

Firm Express: Cycle 1: Ignite

Emily Welsh, 2010 **** (4 of 5 stars)

The Ignite cycle w/o's are led by Emily. There are three 20 minute dvds; a cardio, cardio + sculpt, and sculpt. The Ignite workouts feature moderate to high impact and allow for heavier weights. There are 2 backgrounders, one shows beginner modifications. The set is really cute-kind of looks like a basketball court floor w/ nice wood & light colors in the background. You will only need dumbells for the Firm Express series. All Firm Express workouts feature 8 second power bursts w/ a 12 second recovery. 

Ignite Cardio + Sculpt: This dvd is about 50/50% cardio/sculpt. Interspersed in the AWT are series of four 8 second bursts with 12 seconds recovery. The power move gets progressively harder each time. Some of the power burst moves include low jack progressing to plyo jacks, fast feet, & modified burpees/ regular burpees. The C+S work includes shift squats, power squats, pliet-squat-kick backs, lunge w/ a row & curl, squat into a burpee & pushup, plank rows w/ pushups, and finishes with some standing oblique work.

Ignite Sculpt: The progressive 8 second bursts get your heart rate up and the strength work in this keeps it up there. The 8 second bursts include fast side lunges, Mt. Climber variations, & a "quick quick run" move. The strength work includes lots of nice combo moves: dips w/ bicep curls, side lunges w/ French press, lat row in a static squat, pliet heel slide, squat w/ a curl & OH press, hinge & row, reverse bridge w/ an oblique twist, push up w/ a reach, pec fly w/ skull crushers & leg extensions, V sits, and concludes with lower back work. They combined moves perfectly so the poundage was appropriate for all moves.

Ignite Cardio: This is an all cardio w/o that includes non-progressive 8 second bursts (most high intensity). Eight second bursts include: fast low jacks progressing to jacks, plyo hops, & plyo knee pull lunges. Other cardio work combines a mix of low & high impact/intensity work including: double step touch w/ a punch, jab- cross- knee- kick combo, lunges & squats into plyo versions, wide high knees, and low & high jacks.

I liked that part of the 12 second recovery is used for set up- no wasted time- quick recovery and back to work! These workouts move right along and you will work up a nice sweat in the 20 minutes. Time flys even combining 2. I rate these solid intermediates that (like all Firms) are really easy to modify up or down. These contain fun new moves so they are different from other Firms, but still athletic and combine strength & cardio work as Firms always have. The intro is quick and says "I am Gaiam" and moves right into the menu- so combining w/o's is pretty painless! I received these dvds to review.

Started My Firm Express Rotation!

Today: Started my Firm Express Rotation. So far I really like it! Its definitely different from other Firms, so I can really see getting some great results by shaking up my normal routine. I left my notes at home :( so I can't post my 1st few reviews today, but they will be up soon. Plan to do a 30 day rotation. The Firm was kind enough to send me a set to review!!!! Woohoo.

My initial impressions are: 

• Time goes by very quickly w/ these! Even combining 2- the 40 minutes flew by. 
• Definitely different from other Firms
• Solid intermediates, but like all Firms- ability to modify up or down very easily
• No dread- 8 second bursts are totally do-able but really got my heart rate up! 
• The 12 second rests were not overly long- some of the 12 seconds is used to set up for the next move (I really like that!)
• I can really see that these could produce results for me since they are quite different from anything Ive got.

Other Thoughts:

• My rotation plan is to do 2 Firm Express w/o's per day 6 days a week. 5 days a week I will add on 20 min of something else. This is the same total # of minutes Im currently working out so that wont change.
• As I already mentioned- the set comes w/ a nice detailed meal plan including recipes, calorie counts, and lots of options. I wont follow the plan exactly but will incorporate some recipes & ideas into my current plan (based off the old Firm 14 Day Diet)
• Obviously this is a bad week to start (hello Christmas!) so my eating wont be good- guaranteed. We will see what happens.
• I plan to take "before" and "after" photos (in the same outfit!) and measure tonight but probably wont post the pics LOL. No-one needs to see me in a sports bra & shorts hehe