The Firm - Aerobic Body Shaping

This workout is part of the Firm's new Transfirmer series. The Transfirmer is a 2 part contraption similar to the Fanny Lifter but longer in length and a lot more versatile. The 6 and 8 inch platforms can be used individually, stacked together for a 14 inch platform for the Firm's famous leg presses and tall box climbs, incline position for added intensity for step routines and strength work, or in a side by side position which resembles a staircase. It is a great piece of equipment very sturdy and stable, definitely an improvement over the Firm Box. This workout calls for the Transfirmer but if you don't have one you can use a normal step and a stool. You will also need 3 sets of dumbells, light, medium and heavy.On to the workout, Allie Del Rio leads you through 55 minutes of strength training and aerobics. She is joined by 4 fellow Firm Master instructors including Alison who shows beginner modifications. You begin with a simple warmup, using the 6 inch portion of the Transfirmer, though you begin on the floor for a few minutes before moving to the TF.The first strength segment starts with heavy 4 limb work using medium weights, hover squats then adding hammer curls into overhead presses, like a clean and press in hammer position. Then you will grab some heavy weights and do more squats and overhead presses, this time with palms facing outward. Then you will move into leg presses on the right leg, reverse hammer curls for biceps, and finish out with leg presses on the left leg.Time for the first cardio segment, a fun step routine performed on the incline which includes press steps with an option to add triple steps, turn steps, knee lifts, L-steps, and knee and hamstring repeaters. Later in the segment the repeaters are performed on the 8 inch portion to add a little extra intensity but you could always just do them on the 6 inch part if you want to.Back to strength work, more leg presses, this time you will start by doing them off the back then you will step down off to the side targeting the inner thighs a little more. Then you will move into one arm lat rows on the right arm, then you will do some tall box climbs while using light weights (3 lbs). Starting with the right foot you will step up and tap with the other foot, later adding glute lifts and then frontal shoulder raises. Of course you have the option to skip the weights here if you are not ready for them. Next are pushups done on the step, I prefer to just do them on the floor myself. Then it's back to tall box climbs on the left leg, then one arm lat rowswith the left arm, then you will finish out this segment with leg presses on the left leg.More incline step aerobics, this segment is actually performed more on the floor than on the step though. You will straddle around the step, sort of like a V-step, then you will add taps on the step then reverse straddles on the step which is the only part that you are actually on the step. I liked this segment a lot.For the next strength segment you will leave the TF in it's incline position. Starting with side lunges on the left leg, then you will face the TF and do double arm lat rows, then you will do forward lunges onto the incline, which to me is much safer than doing forward lunges on the floor. Next you will lie down on the incline and do some upper body work, pec flies then ribcage pullovers. Then you will stand back up and do a set up dips (reverse lunges), the TF is not used for this at all.Time for low impact aerobics, Allie shows you the "Box Step" which is a little tricky and might take a few tries to get it down, I am still trying to master it myself. You will also do some low jacks, repeaters (later adding hi-med-lo), with the option to do a small hop or a calf raise to keep it low impact. This segment was a lot of fun, despite the fact that I stumble a bit while attempting those box steps.Time for more strength work on the incline, you will repeat the side lunges on the opposite leg, then you will do french presses for the triceps, face the incline for more forward lunges, then you will lie down on the incline again for more chest work. This time you will do bench presses later adding rotation to target the triceps some more. Then you will do lying tricep extensions, Allie just uses one dumbell here, holding it at it's ends. I personally use 2 dumbells as it is more comfortable for me. Then you will stand back up and do reverse lunges (dips) which completes the standing lower body work.One more aerobic segment which is low impact. This segment includes bunny hops with turns, then marching up and back with power options later added, step kick/tap rears, then some mambo cha chas with triple steps. Another fun cardio segment.Final strength segment, here you will do bicep curls, tricep dips and rear deltoid raises. Then you will move on the floor and do some lower body work unweighted. You will prop your heels up on the TF and do some bridge work with inner thigh squeezes and some hip rocks from side to side. Then you will scoot away from the TF and do some ab work. Starting with traditional crunches, oblique twist with added knee crunches, alternating oblique twists, traditional crunches with legs extended straight out while adding knee crunches. After this you will do a brief set of planks then it's time to cooldown and stretch.This is my favorite in the BSS4 series, you target all the muscle groups and you get some cardio too. The workout is fun and it seems to fly by. Allie does a nice job leading here as always. I would consider myself to be high intermediate to low advanced, and felt this workout was intermediate level but suitable for all fitness levels.In additional there is a short bonus 10 minute lower body section which is led by Allie by herself. It is floor work done while lying on the Transfirmer, I personally just do it on the floor. Here you will see more bridge work, table work and outer/inner thigh work. It is a nice little add on or it can be done on it's own.I would recommend this one to anyone who enjoys the Firm workouts, it's become one of my all time favorite Firms.

I am a long-time FIRMer and own many of their workout DVDs. Allie, who leads this one, has been a favorite of mine for years. With that said, while she looks AMAZING in this video, she lacks some of the enthusiasm she normally has. It's almost like she's "phoning it in." That's a little disappointing for me because she's usually more motivating. That's not to say she doesn't say motivating things in this one, but somehow it seems less genuine. Maybe she was having an off day. I won't hold it against her, though. Overall, this is a really good workout. I workout to FIRM videos 5 or 6 days a week and I feel this one 2 days later. Since I rotate videos and equipment, I guess this one hit muscles I hadn't hit in a while. (Note: I LOVE when I feel like I've worked out, so this is a definite plus.) The toning work is great in this one. The reason I didn't give it 5 stars is because I really didn't like the cardio portions. They were boring and not as good as FIRM cardio usually is. The cardio parts didn't really bring my heart rate up either. Overall, I like this one and I will keep it in my rotation. I just might also throw in a different, quick cardio workout in too.

I love the transFIRMer & the line of videos that goes along with it. You must have the transFIRMer to utilize this video of course, but if you do this is a great full body aerobic workout that will have you looking great in no time! The transFIRMer is an excellent workout tool that's super versatile & allows for a variety of uses, which is just kind of fun! This one includes a good deal of leg & booty work, plus arms, abs & back work also! You'll need a few sets of weights for this one as well, though there's a low impact girl to follow in the video who does not use weights as well. I will say, it's a little difficult to keep up with the first couple of times through (the reason I'm not giving it 5 stars), but once you get the hang of the moves, its a great nonstop workout that will do great things for your body!

This item was packaged well. It arrived on time and played flawlessly.

This is one of my favorite Firm workouts. I use only the Firm for strength training and tend to keep the workouts that combine enough cardio & total-body sculpting. The reason I keep coming back to this one is because it's so much fun. There are some new cardio moves which are real boredom-busters for me as well as solid weight lifting. This is one workout I actually look forward to doing.One word about the equipment-My Firm rotation spans Classic Vol.1 through the Fitprimes/KickButts to the Transfirmer series. I've kept my Transfirmer and gotten rid of all the other Fanny Lifters. If you have this, it's all you need. Simply turn it verically for the older tapes. I actually like having the larger surface for leg presses-it feels more stable. I've never had the scultping stick-to me 8 lbs. never seemed worth the bother. With those workouts I hold 5 lb. dumbells in each hand & simulate the moves. Works for me. I have a 4 lb. bar for an adjustable dumbell set that I hold for the ab work using the sculpting stick, or again use hand weights. I know some people are put off by the amount of equipment used, but you really can get by without purchasing everything.Happy Firming!

This is an amazing work up the tall box portion is the best the standing lo impact aerobics was not to challenging for me but then I just add weights . With the Firm when u R no longer swearing for box aerobics increase the incline .. Add weights .. Add heavier weights u will continue to get a good work out .. I don't have the transfirmer .. So for tall box I used my fanny lifter and I just didn't travel .. For incline I used a differnt incline box .. So pause u need more time like 30 seconds to make the changes .. Worse case use a regular stepper and increase the height to 8 you will still get s good work out..

Good, came on time