The Firm: Burn and Shape
by Rebecca Stetson
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DVD details
Actor: Emily WelshDirector: Rebecca Stetson
Brand: GT
DVD: Region Code 1
Audio: English (Unknown); Spanish (Original Language); English (Original Language)
Format: Color, DVD, NTSC
Picture Format: 1.33:1
Running Time: 44 minutes
DVD Release Date: 2007-09-11
Audience Rating: NR (Not Rated)
Model: 05-52328
Studio: Gaiam
Product features:
- This entry in THE FIRM fitness video series focuses on body shaping. Format: DVD MOVIE Genre: HEALTH/FITNESS Rating: NR Age: 018713523280 UPC: 018713523280 Manufacturer No: 05-52328
DVD Reviews of The Firm: Burn and Shape
DVD Review: Overall decent cardio/weights interval workout at a low intermediate level
Summary: 4 Stars
I recently purchased The Firm Ultimate Fat-Burning Collection, and this workout was one of the four selections included on that DVD. Emily Welsh leads this workout with 4 background exercisers (surprisingly, although Sue-Mi is in the cast, it's Allison who shows modifications) in the Firm's newer set with wood floors and fake windows. This is a cardio sculpting routine, and Emily cues use of light, medium, and heavy dumbbells (I used 3s, 5s, and 10s).
The workout begins with a fairly long (almost 7 minutes) warm-up. Although the moves themselves are relatively simple--e.g., double side steps, v-steps, low jacks, double taps with squats and rear dips--the choreography is a bit tricky, especially for a warm-up, and I found Emily a little hard to follow at times. On the other hand, it did get my heart up quickly, so that was good. Following the warm-up, Emily cues medium weights to move right into squats with shoulder press. Next is a short front lunge with glute lift/row and then a biceps curl. Moving onto light weights for shoulder work, Emily starts with a unique move, a plie which adds a twisting delt raise, and then she does a traditional rear delt raise with a bit of a twist (I liked both these exercises!).
The first cardio segment comes next (about 4 minutes total). Again, the moves themselves are pretty simple: a front-back-front step, a hamstring/knee combo that adds repeaters, and a lunge front with small hops to switch. This is followed by rear dips with triceps overhead extensions, push-ups, lat rows, wide squats with wide bicep curls, and a second set of push-ups. For the second cardio segment, Emily starts with a side step, circling the arms and adding a knee up on the end. She then moves into a squat-front kick-dip combo on each leg and does some plyos; this entire sequence is repeated several times.
Emily has you pick up your heavy weights for side lunges with sweeps, but then it's back to the light weights for deadlifts with triceps kickbacks. This is followed by a walking lunge with a clean and press (forward)/biceps curl (backward) and the final standing move is a "seesaw" to work the abs. Coming to the floor, Emily does a held plank and then goes right into triceps push-ups and chest flies, which concludes the dumbbell work. She next performs about 2 1/2 minutes of crunch variations for the abdominals. The final stretch is short (about 2 minutes): Emily begins on the hands and knees for cat/cow, a calf stretch, a triceps stretch, and a hip flexor lunge, and she moves to standing for hamstring and neck stretches.
Overall, I enjoyed this workout. There were a couple of places where I felt the choreography was a bit unnecessarily complicated and/or where Emily could have cued better, but I liked the fact that my heart rate stayed up the entire time, even through the weight sections, and I found the mostly low-impact cardio segments to be fun. I would rate this workout as low intermediate, but it would be appropriate for experienced beginners (or even new exercisers following Allison for modifications), and it could be modified up for high intermediates using heavier weights.
Description of The Firm: Burn and Shape
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