The Firm: Core Cardio

Tamela Hastie, Carissa Foster, Dale Brabham
Year Released: 1999

Categories: Floor Aerobics/Hi-Lo/Dance


Hang on, folks! Anna and Cynthia Benson had a reason for including all those pelvic floor contractions in previous videos, and this tape is it! This video has A LOT of high impact moves, and if you modify to low, you will be modifying a lot during this workout. Dale shows low impact modifications for a V-step move, but other than that, modifications are not given. Most of the steps are simple enough, so those used to modifying will be able to substitute without much problem.

While I liked this video, I didn't love it. I did enjoy the variety in this workout. Tall box climbs, four limbed aerobics (more intense than in previous videos), LOTS of plyo jumps, short box aerobics, ball aerobics (I substituted a 2 lb. dumbbell held sideways with both hands for all of the ball work and found that it worked nicely), hi/lo; there is a great variety of exercises. The instructors do not cue much or teach the moves, but after a time or two through the video that probably won't be an issue since the steps are not that complicated. The transitions between instructors were generally smooth (except for the few bloopers that previous reviewers have mentioned).

I liked the classic set, the music, and the intensity (it's not quite as intense as Cathe, but it's definitely more intense than Fat Blaster; it's similar to the intensity of the classes at the Firm studios). You will also get some bonus shoulder work, too (lots of delt raises with light weights). There was a good variety of different body types in the class--very motivating. There were some parts of the workout that I wasn't crazy about. For one, there was a lot of equipment switching. You will need the Oof ball (or substitute--a play ball, light dumbbell, a canteloupe (NOT!), a sofa pillow, or anything else you can think of--extra credit given for creativity!), a tall box, a short box (8-10"), a very short box (4"), and light and medium dumbbells (am I forgetting anything?).

The transitions were fast, and I found myself pausing the tape more than I would have liked. I'm sure that will improve after doing the workout several more times. At least my HR wasn't dropping like it does between segments in Fat Blaster. While the warm up with the ball (dumbbell) was fun, I would have liked to see a bit more of a warm up stretch. I found it a bit odd to go straight from a fairly vigorous warm up (by Firm standards) to a reclining position for abs. I liked some of the ab work, but I didn't get the "swivel" move at the beginning. I wish it had been explained more. There was also not enough ab work to be effective (about 2 1/2 minutes). I'm not even sure it was worth putting in.

During Tamela's 4 limbed plyo section, I felt a little uncomfortable doing high impact plyo jumps holding 5 lb. weights. I think I'll use 3 lbs for this segment next time. I also saw Tamela's knees kind of "knock" together a little when she was doing the plyo jump turns. It looked like she was stressing her knees using form like that. I also found it a bit troubling that you go straight from fairly intense 4 limb aerobics with plyo to stretching. And you start out reclining, no less!

I wonder if The Firm missed an edit--this video does not include an aerobic cool down at all! I paused the tape and marched in place for a couple of minutes until my heart rate went down. I also would have liked to see a bit more of a stretch at the end. Everything said, I do like this video, although it's certainly not without its flaws. For me it's a keeper (I'll just have to remember when to modify and when the fast equipment changes occur). It's a good advanced, not killer, cardio workout for when you are short on time and need some variety. For cardio work, the Core Cardio videos are the most intense that The Firm has released to date.

Instructor Comments:
The cueing of these instructors is on par with that of most Firm videos. The choreography is not broken down, although once learned the steps are not complicated. Not many form pointers are given, but that may be because this is a cardio video. I sure felt old watching Carissa--she looks so young! Dale is really buff--love those abs. Tamela seems very friendly. She reminds me of Alison Sweeney (Sami) on Days of Our Lives.

Kristin Aziz

04/03/1999