The Firm - Fast & Firm Series: Hips, Thighs, and Abs
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DVD details
Artist: Artist Not ProvidedBrand: Gaiam
DVD: Region Code 1
Audio: English (Unknown); English (Original Language)
Format: Closed-captioned, Color, DVD, NTSC
Picture Format: 1.33:1
Running Time: 35 minutes
DVD Release Date: 2004-12-07
Audience Rating: NR (Not Rated)
Studio: Good Times Video
DVD Reviews of The Firm - Fast & Firm Series: Hips, Thighs, and Abs
DVD Review: Effective and unique lower body and ab routine...
Summary: 4 Stars
The Firm has released a small amount of lower body floorwork videos, I have to say this one is my favorite. Pam Cauthen Meriwether leads this 35 minute workout that is an add on from the Firm BSS3 workout system. She is joined by 4 fellow Firm Master Instructors, with Libby as the beginner modifier. You will need a set of dumbells anywhere from 3-8 lbs depending on your level. The Firm Box and Sculpting Stick are also used but the workout can be done without it.
You start with a warmup, which is done in bare feet which I thought was odd at first, shoes can be worn if you wish. I really like the music in the warmup. Then it's on to leg work, starting with quadricep work. You place your forearms on the box keeping your hips lifted and do leg lifts, pulses and circles, much harder than it looks as you try to keep the hips lifted the whole time. This can be be done seated as well. Then you will go on your knees and hold the Sculpting Stick above your head and do hip tucks, again harder than it looks as the goal is to keep the hips lifted the whole time.
The next segment is bridgework using weights, you prop one foot on the box then raise the other leg in the air and do hip raises, you repeat on the other leg then place both feet on the box and do more hip raises. Then you go on top of the box for table work and do outer thigh lifts, starting with the leg bent, then straighten the leg to make it harder. This felt awkward to me, next time I might just do it on the floor and use a bent leg, which is the beginner option. Then you will work the inner thighs, laying on top of the box then take the Sculpting Stick and lay it on your leg and do inner thigh lifts & sweeps. Laying on the box was not comfortable so I just did it on the floor, I might use a dumbell or ankle weight instead of the stick next time too. The inner thigh work is repeated on the other side before doing the outer thigh tablework on the opposite leg.
More tablework using a weight is next, the incline box is also used here, again I just did this segment on the floor. You work the hamstring with leg lifts then adding crossovers, then you will remove the weight, straighten the leg and repeat. This is then repeated on the other leg. Then you will work the outer thighs while lying on the incline box and do leg lifts, I also did this segment on the floor. Then it's time to stretch.
The ab section follows the lower body work, once again the incline box is used for a good part of it, which makes it quite challenging, but it can also be done on the floor. First you start with planks, holding in the position then adding alternating knees working the obliques a bit, this is repeated a few times. Then you will lie on the incline box and do lower crunches, adding leg extensions, leg walks and pulleys, this set goes on a while and you will really feel it.
The second half of the abwork is done on the floor, using the disassembled Sculpting Stick. You hold the twigs in your hands, and place the other section behind your knees. You start with upper crunches, gradually adding lower crunches, then chest presses before going into ribcage pullovers, then you finish out with more upper and lower body crunches done individually but adding swivels to each side.
Overall I really liked this routine, even with all the modifications I made to it. Some people might get disgusted when purchasing this video and seeing all the equipment that is used with it, but you can do the routine without it. I admire the Firm for finding new ways to incorporate the gadgets they invent into the workouts, but sometimes they tend to overdo it just a little. And that's coming from a long time Firm fan.
Pam does a great job instructing here, she is one of my favorite Firm instructors. She is pleasant, encouraging and cues well. A solid 4 stars for this one.
Description of The Firm - Fast & Firm Series: Hips, Thighs, and Abs
Studio: Gaiam/mod Release Date: 06/14/2011Bestsellers in DVD
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