The Firm: Jiggle Free Buns
- Designed to tackle and improve common trouble spots, The FIRM JIGGLE FREE series uses scientifically designed 30-minute exercise routines to tone and sculpt; this program takes on the rear, shaping and eliminating flab. Format: DVD MOVIE Genre: HEALTH/FITNESS Rating: NR Age: 018713514561 UPC: 018713514561 Manufacturer No: 05-51456
05-51456 The Firm: Jiggle Free BUNS Synopsis: For the past 20 years, The FIRM® has been changing millions of lives with their groundbreaking fitness programs. In a time when dance aerobics was the craze, they pioneered the idea of combining aerobics with weight training, providing effective workouts with fast results! This method is the center of The FIRM® philosophy today, and tens of thousands of FIRM Believers™ across the country will agree that it really works! After years of perfecting their techniques, The FIRM® now brings you their latest offering—The TransFIRMer Series™! By combining brand-new, specially- developed equipment with experienced FIRM® Master Instructors, this series is their best yet! The new TransFIRMer™ was designed with multiple uses in mind, and has 5 different configurations to take your workout to the next level. The fun cardio moves will get you melting off the pounds quickly, and the sculpting moves will help you define a more shapely figure
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Step and sculpt your way to Jiggle Free Buns!,
This is another workout from the Firm Transfirmer series which introduces the Transfirmer, a 2 part piece of equipment similar to the Fanny Lifter but longer in length more like a traditional step. You can use the 6 and 8 inch pieces individually, stack them together for a 14 inch platform used for leg press, in an incline position, or side by side resembling a staircase. The incline and staircase positions are used quite a bit in this workout. If you do not have the Transfirmer though, a normal step box and a higher step stool would work. You will also need some dumbells.
Pam Cauthen Meriwether leads this 34 minute workout, she is joined by 4 fellow Firm master instructors, including Alison who shows beginner modifications. You start with a warmup using the Transfirmer in the side by side position. Then you will proceed into the first sculpting segment, starting with squats later adding a rear leg lift, then you will move into side lunges placing your foot on the shorter piece of the Transfirmer. An option here is to put the Transfirmer in its incline position for side lunges, I often do this as it feels more comfortable to me. Then you will do another set of squats, this time adding an optional foot lift, progessing all the way to leaving your foot off the ground as you stand back up, very tough, something to work towards. After that you will do side lunges on the other leg and finish out with a set of deadlifts which end with one squat held for several counts.
The first cardio segment is next, you will leave the Transfirmer in it’s side by side position. The segment is a little tricky but not too bad. You start with basic steps, then pivoting to the side progressing into what is called “Hot Cross Buns” which is actually a lot of fun once you get it down. Calf pumps, plyo jumps and shallow lunges to the rear are other moves you will see in this segment.
Time for more sculpting work, this segment is tough. Pam calls for medium weights and one would be wise to listen to her here. You will put the Transfirmer in it’s incline position, and put your legs in a lunge position, with the front leg placed on the blue portion (8 inch). You will step to the top and dip off the back, gradually adding more components to the set, such as floating the foot to the front, adding a rear leg lift/knee sweep to the front, and pulsing the leg behind you. Once you are done with all that you step off and immediately do a set of dips with the opposite leg. Following this you will do a set of front lunges onto the incline, adding a rotation with the waist towards your knee. You will do these on one leg then go right into the other, then you will repeat the dip sequence on the other side. I normally use 12-15 pound weights for most lower body work, I used 10′s here and still found it quite challenging, really ups the heartrate too. Not to mention it is really easy to lose your balance here, I have a few times.
More cardio is next, you leave the TF in it’s incline position. This segment is not quite as tricky, you will see basic steps, straddles, press steps, hamstring curls, over the tops and repeaters here. Some of the step are performed on the 8 inch portion for more intensity.
The final sculpting segment is next, leg presses which are the Firms signature move. You will start on one side and alternate exiting off the back and to the side, 4 reps each and then 2 reps each, then you will finish a couple pulsing reps before pressing up to the top. Then you repeat on the other leg. Following this are tall box climbs, which don’t require weights. You will alternate narrow and wide climbs, alternating legs. To finish out this segment you will do some hover squats adding an optional leg slide if you choose, then you will do some plie squats adding a heel lift, then you will hold the final rep at the bottom and pulse a few times.
Last cardio segment is hi-lo impact, you will leave the Transfirmer in it’s 14 position and you will move around it and use it for certain moves. Here you will see marches, step touches, low jacks w/arms, calf pumps w/optional criss crossing of the legs, grapevines, toe taps to the TF, runners lunges and rear leg extensions. Then it’s time to cooldown and stretch it out.
This is quite a workout in 34 minutes, I found I had to go lighter in weight for most of the weight work. I have many Firm workouts, and most of them have the same lunges, squats and leg presses, here you see them too, but with interesting twists and different variations. It is nice to change things up a little and that the Firm is becoming more creative by adding a little flavor to the tried and true exercises. I thought this workout was quite challenging. I often do this workout in conjunction with Jiggle Free Arms, and I get a total workout along with cardio in a hour. This series is great and they really got…
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|Excellent Workout!,
This workout is very excellent for 30 minutes. I love “Teedums” review below. it is sufficiently explanatory. I thought I would put my 2 cents in as a Certified Fitness Trainer. I really approve this workout. with the aerobic and toning intervals, the entire thigh is targeted with uniquely tough moves for awesome results. The music is also worth mentioning- very upbeat. A great workout all around.
I only must disagree with Teedums about Pam. Sometimes I found her cueing confusing and somewhat lacking what I was looking for. However, it was not so awful the workout was spoiled. It is one of my favorite lower body workouts with Lower Body Sculpt 1. Miss Kitka [...]
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|After 10 workouts You will have Jiggle Free Buns,
This 30-minute workout is a cardio/weight training workout in one. It is fast paced, so it’s best to view this workout several times before using it. You also need the stepper apparatus that is seen in the workout for best result. But once you’ve used this dvd, you don’t need to do any other workout for the rest of the day. For a companion dvd try Firm Yoga to Stretch out what you worked. For the more experienced yoga practitioner try Rodney Yee’s Advanced yoga, there is a great hip workout that stretches out your hips and back.
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