Total Body Toner is one of the pink (so later) Firm workouts that is led by trainer Allie Del Rio. Wow! This was an incredible workout! I bought a lot of the pink Firms near the end of my Firm period so I didn’t do them as much as the older Firms, plus some of them I never even tried. This is one of those workouts. By the time period pink Firm workouts like this one came out I was doing Jari Love and ChaLean Extreme primarily. I was still in the habit of buying everything the Firm produced–I just wasn’t doing them! So this workout was all new to me and it is impressive! It is a total body strength workout that moves non-stop so you are getting cardio, too–metabolic strength training. One bonus is that it is not moving so fast that I was unable to change weights. As always, the way to get the best workout for your fitness level is to use appropriate weights. Use lighter weights if you are a beginner, heavier weights if you are intermediate. The weights listed in the break down below are what I used, but after doing the workout once, I do see places I could potentially heavy up on in the future. This workout is a definite winner. And Allie Del Rio is still my favorite Firm trainer!
It’s been 3 weeks since my last and final chemo so my strength and stamina is returning. So rather than ending my workout after 40 minutes, I wanted more! So I finished this workout off with one of the workouts from Allie’s Firm: Time Crunch Cardio which contains three 20 minute workouts. I used the Cardio + Sculpt Combo workout and it finished this workout off perfectly, giving me an hour of total body metabolic strength work.
Total Body Toner is 40:30 minutes; 1 minute intro, 5 minute warm up (warm up includes lots of push ups) and 2 minute stretch. Equipment: dumbbells in various weights. There is a beginner modifier. The weights listed below are what I used.
Circuit 1: light dumbbells, I used 6 pound dumbbells for this entire circuit; I believe this circuit is just an extension of the warm up.
- Step touch side to side w/ alternating upright row
- Side lunge w/ one arm row
- Repeat #1
- Repeat #2 on other side of body
- Squat side to side while scooping both arms from side to chest level
- Repeat 1-5
- Continue scooping arms but no squat; add alternating toe taps to front
- Repeat 1-7
- Alternating forward lunges; add alternating bicep curl; hold in static lunge while doing 3 alternating bicep curls (keep alternating lunges)
Circuit 2:
- Lunge to side while bringing DB down toward shoe and when you stand (facing front) pull DB back into a back row (one 15# DB)
- Side lunge holding DBs at shoulders; add a pulse at bottom of side lunge; pulse changes to knee lift (15# DBs)
- Single arm back row; keep arm at bottom of row and lift back leg and hold (balance move) (one 18# DB)
- Alternating forward lunges but hold each lunge while doing 3 alternating bicep curls (10# DBs)
- Squat and do a concentration curl (working arm pressed against inside of thigh) (one 15# DB)
- Straight arm side raises; raise arms/DBs to side then to front, back to side then lower (8# DBs)
- Alternating front raises (8# DBs)
- Wide squats holding DBs at shoulders (18# DBs)
- Step squat side to side; changes to plyometric squat jumps (no DBs)
Circuit 3:
- Lunge to side while bringing DB down toward shoe and when you stand (facing front) pull DB back into a back row (other side of body from Circuit 2) (one 15# DB)
- Side lunge holding DBs at shoulders; add a pulse at bottom of side lunge; pulse changes to knee lift (other side of body from circuit 2) (15# DBs)
- Single arm back row; keep arm at bottom of row and lift back leg and hold (balance move) (other side of body from circuit 2) (one 18# DB)
- Alternating forward lunges but hold each lunge while doing 3 alternating bicep curls (10# DBs)
- Squat and do a concentration curl (working arm pressed against inside of thigh) (other arm from circuit 2) (one 15# DB)
- Rear delt fly; changes to alternating flys; alternating front raises (8# DBs)
- Wide plie squats (DBs on top of thighs); add doing a plie squat then sliding one foot in to the other as you stand, alternate sides (18# DBs)
- Forward lunges (stay on same leg); changes to plyometric jump lunges (jumping in stationary lunge); repeat on other leg (no DBs)
Circuit 4:
- French press (overhead tricep extension) (one 18# DB)
- Reverse lunge w/ one pulse at bottom of lunge; add overhead press when pulsing; add lifting back leg off and raising up onto toe when doing overhead press (8# DBs)
- Tricep kickbacks; add a pulse at top of kickback (8# DBs)
- Repeat #2 on other side of body
- Bent over double arm back row; keep arms at bottom of row and lift one leg and hold (balance move) (18# DBs)
- Wide leg deadlifts (25# DBs)
- Alternate raising legs to the side; add a squat after each leg lift; add a tricep/bicep move (one arm bicep curls while the other arm does a tricep kickback but to the side) (6# DBs)
- Deadlifts (25# DBs)
- Forward lunge and hold, twisting torso to side, alternate legs; add a bicep curl; stand on one leg, other knee raises and DBs held together in front of body (balance move) (10# DBs)
- Alternating side bends (arms/DBs at sides of body) (10# DBs)
Circuit 5: I used 10# dumbbells for this entire circuit.
- Straight arm plank hold; pull knee in toward opposite elbow, alternate legs
- In knee plank, holding DBs, rotate into modified side plank pulling DB up to shoulder; continue move but on toes now
- Lay on back w/ bent legs twisted to side and hands behind head, crunch upper body; add pulling in top knee when crunching up and kicking leg out when lowering head/shoulders; add pulsing up at top of crunch while pulsing knee in 3x
- Lay on back, knees bent, feet on ground and place DBs on hips, lift and lower hips into bridge
- Repeat #1
- Repeat #2 on other side of body
- Repeat #3 on other side of body
- Lay on back, knees bent, feet on ground and place DBs on hips, lift and lower hips into bridge; raise one leg and continue lifting and lowering hips
- Still on back, raise both legs straight to ceiling, push DB up toward opposite foot, alternate arms; changes to reverse crunches (legs only, still raised straight to ceiling)
- Still on back, hands behind head, bicycle legs; add upper body, elbow toward opposite knee (full bicycle)
- Extend arms overhead and cross hands and extend legs straight, crunch up arms/head/shoulders; add lifting one straight leg when crunching up
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