The Firm: Pump, Jump & Jab

Kelsie Daniels
Year Released: 2008

Categories: Boxing/Kickboxing/Martial Arts , Circuit Training (cardio and weights)

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This is a “Pink” Firm workout led by Kelsie Daniels, clocking in at 42 minutes. It has already been well reviewed so I’m just going to add my opinions. This is my FAVORITE Pink Firm workout. To me, this is Pink Firm perfection: modern, innovative exercises (that are not awkward to execute), fun, intense cardio routines (that are easy to follow), and of course led by Kelsie, my favorite Pink Firm instructor.

The warm up, first strength, first cardio, second strength, second cardio, floor work, and final stretch just fly by. I tend to use 5-8# bells and I feel a nice balance of toning and cardio. The strength exercises move quickly and tend to incorporate several muscles groups, getting and keeping the heart rate up! I spiced up the kickboxing inspired cardio tunes with weighted gloves. I did notice the strength chapters tended to be a little longer than the cardio (maybe 70:30) but it still felt cardio intense. Kelsie incorporates core engagement into almost every move, strength and cardio. By the time you go to the floor for planks and upper/lower crunches, the abs are very fatigued. I don’t think the floor work is so tough in general, but after the rest of the workout it seems really tough!

The music was really good in this one and I like this Firm set – light and spacious with a window in the background and polished hardwood floors. Like I mentioned, this would be my highest recommended Pink Firm and is intermediate but can be made higher intermediate or low intermediate based on poundage used and cardio intensity. There is a beginner modifier which does not use weights and keeps everything low impact. This is one fun and intense little workout! 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. I recognized Stephanie Vitorino as a background exerciser and she looked like she was having a really good time, and executed moves well (like all the backgrounders).

Emily B.


This is a 40 minute nonstop cardio & strength workout led by Kelsie with 4 background exercisers. Terri Lyn shows the beginner modifications. The set is the large windows with the (fake) city view and hardwood floors. You will only need dumbbells for this workout. The dvd also includes a bonus 5 minute "hit every muscle in 5 Minutes w/o" and has a Spanish option.

After a nice active warmup and brief stretch Kelsie goes right into the first strength set. The strength sets include a lot of multi muscle moves so my heartrate got up right away and stayed up there for the duration. Some of the strength exercises include: squat with a bicep curl, 4 count curtsy dips with clean and press, dip w/ overhead press, pushups w/ a side reach, side lunge with a lat row, side lunge with a tricep kickback, etc.

The cardio sets were comprised of mostly kickboxing type moves that were put together into little routines that were easy to follow and straightforward. Some of the exercises include punch combos: cross, jab, uppercut, hooks. Various kicks: roundhouse, front kick, back kick, and side kicks. You will do jumping jacks, shuffle, knee ups, and other athletic type cardio moves.

She does alternate the cardio sets with strength sets in this workout,but like I said, my heart was pumping during the strength sets too so they definately werent a break at all! The break finally comes when you go down to the floor for ab work and a cooldown. The ab work included some interesting crunch variations.

I would rate this workout a solid intermediate with the option to up or down the intensity pretty easily. Kelsie is a great lead and her cueing is very good in this one. While it is nonstop I didnt feel rushed at all, and enjoyed the quick pace.

The bonus 5 minute workout is Kelsie working out alone. After a quick warmup you do a few multi muscle strength moves and finish with a quick cooldown.



This new workout from The Firm is designed to be a fat-burning routine which blends kickboxing and sculpting intervals. It is led by Kelsie Daniels, an instructor who has been a favorite of mine since back when she worked with Firm founder Anna Benson on the original FitPrime series. The only equipment you need for the workout is a set of dumbbells; Kelsie cues you to use "medium to heavy" weights, but I found that sticking with 5-pound dumbbells throughout was challenging yet allowed me to focus mainly on the cardio benefits of the moves. The workout is filmed on a nice, bright set, with big windows in the background overlooking what appears to be a building courtyard. Kelsie is joined by four background exercisers, one of whom shows lower-impact modifications.

Kelsie gets you moving right away with an fast-paced warm-up that includes punches and active stretches; the warm-up lasts just under 5 minutes, and you are moving the entire time. The first weighted series follows. This segment begins with a squat/hammer curl combo, eventually adding a kick and then moving into a lunge with back kick. The squat series is repeated on the other side and then the section finishes with some push-ups which include punches.

Next is the first kickboxing segment. Kelsie builds up a fun combo in an add-on style; eventually, you'll do a jab-cross-hook-upper-knee-front kick-back kick-front kick, with the combination itself automatically moving you from one side to the other. A second series using the weights follows, starting with dips and shoulder press, adding in a glute lift. The next move is a crescent knee with opposite knee raise and side twist, and finally, there is a 1-legged squat with tricep kickback.

Then it's on to another fun kickboxing segment, starting with a side-to-side shuffle and three punches on each side. After this, there's a dip with a knee lift that turns into an optional jump kick, and finally, a series of side kicks. The final weights work follows, this time starting out with side lunges and triceps, eventually adding a roundhouse kick and then ending with a 1-armed row. The segment concludes with another compound move, curtsy dips with side laterals, and a final balance move, side laterals while balancing on one leg.

At this point, the workout moves to the floor for push-ups and abs work. I question the decision of The Firm to include this segment in a shorter workout like this one; I think it would've made much more sense to use the time for an additional kickboxing segment. This section begins with a very short plank work series and then moves on to crunches, some of which were new an different, such as doing punches during bicycles. Overall, however, this entire segment was less than 5 minutes long, so it didn't seem all that worthwhile. The 5-minute cool-down is performed entirely on the floor, and it included some very nice stretches for the hamstrings, quads, and hips, all of which were definitely needed after the lower body emphasis of this workout. The total time for the workout was about 42 minutes.

The workout also includes a bonus segment called "Every Muscle in 5 Minutes!" It's actually just under 6 minutes long, and it features Kelsie working out alone. She opens with a fast-moving lunge from side-to-side, adding on several sets of push-ups. Next comes a back dip with an overhead press and then a front lunge with a row; this is repeated to the other side. Finally, she finishes off with a slow side-to-side lunge to stretch. As might be expected, this short segment felt kind of rushed, and I'm not sure that it really added anything to the overall workout.

Despite my ambivalence towards the floorwork and bonus workout, I really enjoyed the main body of this workout! Kelsie keeps you moving non-stop, so even the weighted segments felt more like cardio work to me. I found the music to be much more fun and upbeat than in other Firm offerings, and I was also impressed that this DVD is actually chaptered, something you almost NEVER see from the FIRM! Although there are a few things that I think could have been done better, overall, I'm very happy with this workout and know that I will use it often.

Instructor Comments:
I have always liked Kelsie! I find her to be more of a free spirit than the typical Firm instructor. In general, I think she does a pretty good job cuing, although I do think she could've been a bit more specific at times here--e.g., provided a bit more directional info, etc. However, I was able to follow along fairly well the first time through and expect that for most people, there will be no more than a slight learning curve to this workout. PS--Did anyone else notice that two of the background exercisers are from Karen Voight's Sweat Effect, part of her Sleek Essentials series?

Beth C (aka toaster)


I got my copy of THE FIRM PUMP, JUMP & JAB from Mary at today and HAD to do it. I've been longing for another Kelsie led workout since Steamin' Cardio. I'm horrible at reviews but I really liked this workout. It got my HR up and was a lot of fun, IMO. Kelsie alternates sections of kickboxing and 4 limb movements. She said to pick up medium to heavy weights so I started with 10s and had to pyramid down. I think they were using 5 lb Pink Cardio weights in the video but it's hard to tell. There were a few moves that felt awkward to me but it may just be from being the first time. I absolutely adore Kelsie as a lead. She just really motivates me to do more. The cover says it's a 45 minute workout but I clocked it at a little under 41 including warm up and cooldown. There's also a bonus segment called Hit Every Muscle in 5 Minutes that's closer to 6 minutes. I'm looking forward to doing this one again soon.

Instructor Comments:

Joanne (plcm111195)