This is a “Pink” Firm workout led by Kelsie Daniels, clocks in at 64 minutes, and claims to burn up to 500 calories. Like most Firm workouts, this is an Aerobic Weight Training (AWT) workout that has aerobic intervals and strength that keeps your heart rate up, firstly because it is sandwiched by aerobic intervals, secondly because the strength moves are combination and use a lot of muscle groups at once. In my opinion this is one of the most difficult (if not the most difficult – and I have probably tried about 75-80% of the Pink Firms) of the Pink Firms. It just seems like it never ends – the strength work is often core focused, with balancing moves and nearly every move has upper and lower body work at the same time. The cardio is pumping – long sets with somewhat dancy moves with lots of jumping, ploys, and twisting moves to work the core.

During the strength segments Kelsie recommends “medium to heavy” weights, and in the final strength set (which is a standing core set followed by floor work of chest flys, triceps work, and abs) she even recommends “heavy” poundage. However I found that 5# dumbbells (which I would categorize as light-medium weights – usually my Pink Firm medium-heavy poundage is 8# weights) is all that could be used. She uses lots of multi-planar moves, balance moves, etc. that would be dangerous with much heavier weights than that. I do really like the creativity of the moves, lots of twisting, balance, almost a functional feel, and she barely repeats exercises. For the legs there were a large variety of lunges (including two long sets of side lunges, which I will feel in my inner thighs!), plie squats and regular squats, curtsey dips, and dead lifts. For arms there was triceps kickbacks, bicep and hammer curls, pushups (and a difficult pushup and row set), delt raises, rear delt lifts, rows (both two arm and one arm). As noted these arm and leg workouts were all combined.

Of the three or four cardio sets, I found the choreography to be fun but on the challenging (i.e., confusing) side. Kelsie did a lot of V-steps, grapevines, she also includes cha-chas, aerobic paced lunges of various styles, punches, kicks, and a long set of side leg raises (while hopping!) that was really challenging! There is a modifier that kept everything low intensity, and while I generally love high intensity, by the final segment I was so pooped that I went low intensity just to get it done. To make up for the confusing choreography Kelsie always informed or reminded what was coming next and I only tripped on my feet once or twice throughout.

For a Pink Firm, the music was actually really good in this video. Usually the music in Pink Firms ranges from “eh” (generic and bland) to fairly motivating (but still generic), and frankly never really that good (I’m mega spoiled from the Firm Classics and the Fitprimes). But this music was varied (upbeat instrumental to a country-ish tune and a few in between) and overall kept the workout moving fast. The set was open with five exercisers and a window in the back.

If you generally do not like the Pink Firms (from VF forum conversations it appears they are not very popular! And for good reason if you compare them to Anna Benson or Goodtimes Firms) because they are too easy, you might give the 500 Calorie Workout a go. I almost liken it to a Patrick Gordeau workout, based on the pace, intensity, and variety of the exercises. I would say even with 5# weights this is a low advanced workout and does pack a serious punch. Overall grade A-!

Instructor Comments:
Kelsie Daniels has it all: she’s motivating, she’s a thorough cuer and always reminds you to really put your all into each exercise, she’s totally an inspiration with her muscular physique, she smiles and looks like she’s genuinely having fun, and I think it’s adorable how she says “please” (two more lunges please!) when she instructs you. She is by far my favorite Pink Firm lead and she has been around with the Firm even back with Firm Strength/Cardio in the mid-1990s. She’s just really inspirational, and highly talented as an instructor. It obviously comes naturally to her, she never trips over her words or looks confused, and she is graceful and enjoyable and enthusiastic. I will buy workouts with her hands down just because I know I’ll like the workout if she is leading it.

Emily B.