This workout has already been broken down thoroughly, so I am just going to add my own opinions. I am reviewing this workout after having done it several times. Pump is a strength oriented AWT workout with a functional fitness edge. There are brief cardio intervals which alleviate the strength work while keeping the heart rate up! Heidi Tanner leads and the workout clocks in at about 53 minutes.

This is a very well balanced workout with comprehensive strength work. The workout starts with a brief warm up of lateral stretches and squats and a dancy cha cha move, and side leg raises with a balance hold, and is about 3 minutes in length. Then down to the floor for core work, bridge with alternate feet on tall box, laying French press, and transverse abdominals and lower ab work, all of these moves utilizing a yoga block. Personally I am not fond of floor work at the beginning of a workout and sometimes skip this section if I am short on time. The floor work lasts about 6 minutes.

The workout continues with a nearly 40 minute routine of solid standing strength work with aerobic intervals. Heidi leads you through a long lunge/squat segment with an outer thigh abduction add on; leg press using a dowel and one heavy weight with calf raises (most of the leg press segment uses mini presses then gradually transitions into full leg press); plie squat with biceps; one leg squats with trunk rotation; hemispheres to work the hamstring and hip rotation; pushups and plank ladders utilizing yoga block under one hand; one set of one arm rows; a short set of triceps kickbacks followed by seated French press; posterior flies. There is some 4-limb cardio including side lunge with standing trunk lift (she uses the yoga block as resistance in lieu of a weight), quick lunges with biceps curls, shoulder/abductor work with light weight and dowel. The non-weighted cardio included two fairly simple choreographed routines which you can keep low or add hops into. The cardio is nontraditional – tribal pushes, hop steps, hip shimmying – but very fun and easy to follow along. I included the extra hops and got and kept my heart rate up there! The workout ends with some final stretches (I tend to prefer my own stretches so can’t comment too much here).

This is a great workout. The WHFN Fitprime (in comparison to WHFN KickButt) is meant for exercisers over 35, and for this reason Heidi demonstrates many moves with a yoga block or light weight, or a weight and a dowel for balance, and all low impact cardio. But this workout can pack quite a punch for the more advanced exerciser if you are willing to get creative. Firstly, out of the five or so background exercisers, one or two always show more advanced modifications. Thanks to Heidi’s slow and controlled moves, it is very easy to use heavy poundage on both the upper and lower body work. For instance, instead of one weight and a dowel used for leg press, I used a heavy barbell and no dowel. I also used light-heavy poundage as appropriate for the moves she used a yoga block for, and in general heavied up on most exercises. You can even use ankle weights for a couple of exercises, like the hemisphere. I use mostly 12# and 15# bells for this workout and an 8# bell for the lighter work.

I can always expect DOMS in the lower body the next day thanks to the slow and controlled leg work with heavy poundage, and in general I really get a lot out of this video. And like most Fitprimes, I just feel good when I get done. Not overworked or puke in a bucket, but definitely feel like I did something good for my body. While I enjoy most of the WHFN workouts, this one is one of my favorites and most used.

Like all WHFN workouts, the production values are excellent and the set has a classical look like the mansion set of the old Firm, but updated and fresh. Surely some people think the statues look hokey or bizarre, but I think the ambiance is perfect (I also liked the mansion set). The music score is fun and has tribal-themed tunes, some quick and spunky for the cardio and some slow and methodic (even some chanting) for the strength. Heidi did a great job, as usual, on being the lead. The background exercisers all had good form and didn’t do anything distracting or annoying. The time goes by really quickly.

Done as demonstrated by Heidi, this is a beginner-intermediate level. However with the intensity modifications that I outlined and using heavier poundage, this can become an intermediate-high intermediate workout. I would recommend this to any who enjoy Anna Benson productions, AWT, functional fitness, Heidi Tanner, or are looking for an updated classic Firm workout. Grade A!

Instructor Comments:
Heidi is a great instructor. She is encouraging but down to business, mirror cues accurately, and gives good form pointers. She is classic and elegant.

Emily B.