The Firm: Volume 4: Time-Crunch WorkoutSusan Harris, Kai Soremekun
Year Released: 1990
Categories: Circuit Training (cardio and weights)
This is the best videos when you're short on time, but still want a killer workout. You can make it as hard or easy as you want and there's room to do lots of modifications. As an advanced exerciser, it keeps my heart rate in the target zone (with very few modifications) for 20 minutes as well as leads me though very effective weight and ab training.
Warm Up/Stretch - 6 Minutes
cardio/strength intervals - 23 minutes
abs - 7 minutes
You start with a 3 minute warm up with Kai. You do marching, tri-stars (one foot moves forward then to the side, then end with a jump - I love this move), and a box step while you fan the arms up (I jump at the end of this move as well). Susan then leads you through 3 minutes of stretches.
After this, you move to more floor aerobics, then to weights (biceps, military presses, and deltoid lifts) while you step up and down on the short box. Kai suggests using 3 to 5 pounds, I use 8 and slow some of the reps down. I also use a tall box (rather than a short box) sometimes, and do one step up to every two of hers. This keeps your heart rate WAY up there!
Susan is next with lunges, squats, and heavy military presses. Back to Kai for more floor aerobics and stepping with weights. Susan wraps it up with shoulder work, standing inner thigh while doing rows and biceps (heavy weights, I use two 12 pounds), dips, and a standing hamstring exercise which I substitute with good mornings.
Down to the floor for 16 pushups which Susan does on her toes then on to approximately 7 minutes of excellent ab work. The stretching at the end lasts about 6 minutes. The Dork Dance is next, but I always turn it off before it even begins.
Overall, a FABULOUS video that will never go out of style. Effective and fun and best of all, gets it done in 42 minutes!
Susan is a goddess and a drill sergent. She's AMAZING. She uses two 15 pound weights to to a long set of tricep exercises.
Kai is perky and infectious. She keeps your heart rate up and keeps you smiling.