I've only done this video once, but I know a lot of people are wondering what it's like so here goes.

This is not the type of strenuous workout that most Firm users are used to, but I think it would be a good tape for those days when you don't want a really vigorous workout, but still want to feel like you've done a decent workout. The tape is about 45 minutes long, so it's also good for those days when your pressed for time.

The equipment used includes: a dowel rod (about 48") -- a mop or broom handle could be substituted, dumbbells, stool, and towel.

The sequence of exercises is similar to Strongheart and Strongbody. It's primarily strength training, with some aerobic segments interspersed. I wore my HR monitor in order to see if the workout kept me in my target zone. I found that it usually stayed in the lower range, but once or twice dropped below my target.

I'll try to give kind of rundown of the sequence and the types of exercises. It starts with a pretty basic warmup (marches, toe taps, fast squats) and moves into the stretch , which uses the dowel for balance. The first section after the warm-up/stretch is low-impact aerobics with light (3-5 lb) weights. Next are dips (backward lunges) with 1 heavy weight and the dowel for balance. Dips are used extensively throughout this workout, sometimes alternating with frontal kicks, or glute contractions. Next come squats (w/the dowel), then back to dips. Hover squats are next, first with the weights held at your sides, then on top of the thighs. The one section that I really didn't care for was next. You sit on the stool and alternate leg lifts (interspersed with "power breathing") My heart rate went way down during this section. Maybe that's okay, but I really didn't feel like the leg lifts were doing anything for me. Next are more dips, then plies (sp?). The plies are done with upright rows. Dips again, then more low-impact aerobics with light weights. More dips, squats, then range-of-motion exercises sitting on the stool. BTW, the only squats that are done with weights were the hover squats. The rest are done with the dowel, either planted vertically on the floor in front for balance or held horizontally in front while you squat.

One thing that I wanted to mention with the dips, is that I felt like I was able to dip lower because of the dowel rod and the balance that it gave me. However, I also found that I really needed to pay attention that I didn't use the dowel to come back up, that I use my front leg instead, in order to get the full benefit from the dips.

Ab work was pretty basic, although a towel is used to cradle the head/neck. Basic crunches, lower crunches, and oblique crunches. This is followed by bridgework (very similar to the bridgework in Strongheart), and then stretching is done while sitting on the stool.

I thought the set would be distracting, but it really wasn't. I did this tape back-to-back with the Prime Power Fat Burning tape and I felt pretty good when I was done. I felt like I had gotten a decent workout. While I was doing the Lower Body tape, I didn't really feel like it was very strenuous, but when I started the next tape, I could feel that my legs had done some work.

I don't think these Prime Power tapes will be my favorite Firm tapes, but I do feel they make a good addition to my exercise tapes.

Instructor Comments:

Kim Bartlett has excellent form; however, I wish she would give more form pointers when doing the exercises. She looks like she's in great shape!

Melissa F