The Firm: Volume 3: Aerobic Interval Training

Sandahl Bergman
Year Released: 1989

Categories: Circuit Training (cardio and weights)


This is FIRM Classic Volume 3, Aerobic Interval Training, led by Sandahl Bergman, dressed in an orange leotard. Volume 3 is over 60 minutes long, but I never did warm up to her aerobic choreography so I basically skip the first 20 minutes (except for the warm up and leg press segment) and move on to the predominantly strength routine that takes up the final 55 minutes or so. I use this regularly because like all classic Firms the music choices are excellent and are seamlessly synched to the exercises.

In my opinion this particular FIRM classic is really intense on the legs, between the leg presses, various squat variations, floor work, lunges and dips, and abductor/adductor work with ankle weights. Wow! I intensity the leg presses (which are one unweighted set of 16 on each leg and one weighted set of 16 on each leg) by making them all weighted and exhausting one leg at a time (instead of alternating, as Sandahl does). I like that she gives you time to put on/take off the ankle weights (I use 2.5# weights) for various work, she stretches in between different moves, and even without doing the aerobic segments, I really get a high heart rate with all of the low to moderate poundage squat segments, which often incorporate upper body work.

As for upper body, she covers the basics: one arm rows with one foot on tall box, triceps kickbacks with one arm at a time (I use a band for this to really feel the contractions), posterior deltoid lifts with light weights, brief set of pushups. There is floor work disbursed throughout the workout, laying side work for the outer thigh and glutes, bridge work for the glutes, and a killer table work segment with a heavy weight held behind the knee. The ab work is really long and thorough, a long lower body plus isometric holds for the lower abs, and a long section with leg lifts, pulleys, and more isometric holds. Very powerful ab workout, especially if you use ankle weights, as I do. She does use somewhat more creative moves here than in some of the other Firm classics, in my opinion, lending a welcome variety to the Firm collection (and decreases any boredom factor).

Highly recommended, especially for Firm fans. This does have the mansion set and dated look which does not bother me but I know bothers many. Level is intermediate to advanced depending on poundage used. The usual high production quality, music synchronization, instructor cuing, and traditional strength moves that can be expected with the Firm. Grade A.

Instructor Comments:
Sandahl is a very good lead and it was a shame that we never saw her again with the Firm. She is a good cuer and was down to business.

Emily B.

06/30/2010