It took me a couple times through this new workout to 'feel' what weights I need to use. The pace moves really fast in this one too and after doing it a couple of times I learned the sequence and knew what to expect. I really love this workout because I feel it is more "fat-burning" to do strength training quickly like this workout.

But I'll warn you the first time or two doing the workout will be a little frustrating trying to keep up (this is the case with all the new Firm Blast workouts). But I am that way to a certain extent with all new workouts. I think this fast paced weight workout will complement slower paced heavier weight workouts nicely (by alternating schedules)just because there is a different focus and will suprise the body and the muscles.

This workout seemed similar to Tough Tape (except the pace is faster)in that they used the same weighted barbell for both upper and lower body..that's where I sometimes have had problems because what is challenging for my upper body doesn't challenge my lower body. But then I decided I needed to challenge my upper body more so I use the heavy barbell for as many reps as I can handle and then pyramid down to a lighter barbell or dumbbells. So I end up using 2 seperate barbells for this workout (loading one up heavy for lower body and one lighter for upper body). It would also work to use one heavy barbell for lower body and dumbbells for upper body. I think it is more effective and fatigues my muscles more to do it this way.

They also did fewer reps than some of their other workouts (8-16 rep range for the most part) so I'm able to use heavier weights. At first I didn't think I cared for how they do some floorwork in the middle of tough standing strength work because I've always felt this cuts into my "fat burning" potential :)! But after doing it a few times I think it is beneficial to have those little breaks on the floor so that I can lift heavier especially in those sets later in the workout.

They had some really different bunny lunges on this tape....I like them a lot to work some different parts of the thigh muscle (inner and outer thigh). But I had to practice my form on those some on my own. I really loved the sets of barbell military presses with plie squats and then upright rows with plie squats...killer! But I find myself using dumbbells for this rather than the barbell they use since with the barbell I was banging my thighs with the barbell each time I would do a plie squat! I wish they'd had at least a set of side laterals, but they seem to do a lot of side laterals in the cardio tapes especially Core Cardio 1, so maybe that's why it's recommended to crosstrain these 3 videos.

I also feel that they packed in a ton of great exercises in a short amount of time in this workout! It is a workout that I feel will hold my interest for a long time. The workout alternated between upper and lower body work with a lot of compound exercises. For shoulders and triceps they did 2-3 exercises one after the other to form a bi-set or tri-set to fatigue those muscles. I felt the order the exercises was very good in that they started with larger muscle groups first (legs, chest and back) and worked down to the smaller muscle groups (biceps, shoulders, triceps).

I also love how they use the short and tall boxes for most of the lower body strength work, it makes for a nice change of pace and a different focus on the muscle from doing lunges, dips, squats on the floor. The set and the instructors are the same as the other 2 Core Cardio videos and similar type music.

I will go through all of the exercises in the order they were done:

Pre Warm-up (Tamela) done with the ball doing overhead and front presses to warm up the upper body as she is doing lower body movements and light stretches to warm-up the lower body.

Warm-up with light dumbbells (Tamela) bicep, tricep, and overhead presses with marching in place, step touches and stretches with the legs.

Weight segments...

1. Lead by Carissa: Push-ups on the short box (various tempos and pulses), Barbell lunges on short box (first leg), 4 count lunges, single lunges., Push-ups on the short box (various tempos and pulses), Barbell lunges on short box (other leg), 4 count lunges, single lunges. 2. Lead by Dale: Push-ups using tall box (various tempos and pulses), Spinae erector work by lifting both head and legs. 3. Lead by Tamela: Abwork done with a combo of reverse crunches first then upper with twists to each side and combo crunches with upper, lower, and twists combined. Tall box hover squats (mixture of 3 count pulses, sit and stands) using barbell, Push-ups on floor (various tempos and pulses), Spinae erector work and quadricep stretch, Tall box hover squats (mixture of 3 count pulses, sit and stands) using barbell, Push-ups on floor (various tempos and pulses). 4. Lead by Carissa: Dips off of short box (first leg) using barbell, 4 count dips, single count dips, Barbell bicep curls (various tempos and pulses, very tough), Dips off of short box (other leg) using barbell, 4 count dips, single count dips, Barbell Upright rows (various tempos and pulses), Bent Over Barbell Rows in front of tall box immediately into Hover squats holding barbell on thighs, Bent Over Barbell Rows, Tricep Dips off Tall Box (various tempos and pulses). 5. Lead by Tamela: Double arm French Press, Tricep Kick backs, Double arm French Press, Lunges with barbell-fast strikes (first leg), Plie squats (regular and pulses to front and rear and heel lifts to each side), Lunges with barbell-fast strikes (other leg), Plie squats 6. Lead by Dale: Bridgework with heels on short box and OOOF ball between the knees...this is excellent! Oblique abwork to one side using ball at shoulder for light resistance, more bridgework same as before, Oblique abwork to other side using ball, Plie squats with barbell (I use dumbbells) with Overhead presses (alternates front and behind the neck position), Plie squats with barbell Upright Rows, Barbell Bicep curls, Tricep French Presses with toe touches. 7. Lead by Tamela: Barbell Dips (various tempos, first leg), Barbell Dips with kicks, first leg Bunny Lunges to outside and crossing over (to work inner and outer thighs), Barbell Dips (various tempos, other leg), Barbell Dips with kicks other leg), Table work on tall box (very similar to table work in Hare). 8. Final Stretch lead by Carissa: stretches done mostly seated on the tall box

I think its a very thorough workout and packs a lot of exercises in a short amount of time. I really love the workout!

Instructor Comments:
The instructors form and manner are very good. The only thing I wished they would have done is to cue which leg you are working during lower body work...I always seem to be working the wrong leg! My best advice is to turn the same way the instructor is turned and mirror their moves exactly (hope that makes sense) to be sure you're working both legs (and not the same leg twice...like I think I did on the first set of lunges :)!!

Cheryl Shakespeare