The Firm: Target Toning (Zero-in-Ten)

Target Toning (Zero-in-Ten) contains five 10 minute workouts led by Rebekah Sturkie and Emily Welsh. Each 10 minute segment targets a different muscle group and one is a pure cardio workout, though all of them contain cardio bursts. Do all 5 and you will get a total body cardio + strength workout. You can select each workout individually, choose “play all” or go to the customizeable menu in which you can create your own workout, putting together however many segments you want in whatever order you want to do them. There is also a 6th 10 minute total body workout that used to be available before Firm Direct closed it’s doors. The website is provided on the DVD but firmdirect.com is gone. )o: So no bonus workout. This does make me sad. Long before I discovered Cathe, I was a lurker on the Firm forums (that is actually how I discovered Cathe!). And, of course, The Firm is what made me a home DVD fitness addict. So very sad they no longer exist.

These are actually pretty impressive for 10 minute workouts. They are all very fast paced and therefore metabolic. Rebekah and Emily cue these workouts very well for being so fast paced. They have no crew–it’s just Emily or Rebekah by themselves leading and doing the workouts. When I did these I customized them. First I did a 30 minute workout followed by some yoga. I did Lean Legs Definer, Bun Burn and ABS-solute Core–in that order and I was sweating and working hard! The other two I used as finishers after The Firm’s Upper Body Sculpt. I customized again doing Fearless Arms followed by Bikini Body Blaze. Fearless Arms is a very nice finisher for any upper body workout and Bikini Body Blaze is a nice way to get a short burst of cardio. I do have to point out that there is some high impact plyometrics in Bikini Body Blaze. This morning was the first time since pre-mastectomy (so before March 8 of this year) that I have done a tuck jump! I definitely cannot jump as high as I used to but I did it! It also shows that these pink Firms are definitely some of the later offerings. None of the earlier programs/workouts had tuck jumps in them. Their “plyometrics” were really just high impact moves–nothing like a tuck jump.

Lean Legs Definer is 10 minutes; 1:15 minute warm up and 1 minute stretch. Equipment: dumbbells. This workout is led by Rebekah. This is an excellent add on/finisher for other shorter lower body workouts–whether created by The Firm or any other instructor. All around excellent brief but intense workout. This segment is all about contrast training. Cathe does it in Ripped with HIIT–this is just a shorter (and easier) version of contrast training. Contrast training is a heavy lift followed by explosive movement that mimics the heavy lift. This will seriously burn out the muscle group you are working. The explosive movement is generally plyometrics when you are working the lower body. In only 10 minutes, I was feeling the burn in the muscle groups Rebekah worked. Rebekah used one set of dumbbells and I don’t know what weight it was. The weights listed below are what I used.

  1. Squats (25# DBs)
  2. Deadlifts (25# DBs)
  3. Jump squats forward and back; changes to jump squats side to side; changes to jump squats front, side, front, other side
  4. Stationary lunges (15# DBs)
  5. Stationary jump lunges
  6. Repeat 4 & 5 on other leg
  7. Wide plie squats; changes–pivot to right into lunge, pivot back to plie squat, pivot to left into lunge, pivot back to plie squat (15# DBs)
  8. Plie squat jumps
  9. Alternating reverse lunges (15# DBs)

Fearless Arms is 10 minutes; 1:15 minute warm up and 1 minute stretch. Equipment: dumbbells. This workout is led by Rebekah. As mentioned above, this is a very nice workout to finish off any upper body workout. Short, to the point, very metabolic so your heart rate is elevated, too. Or pair it with the one (or both) lower body workouts on this DVD for a short total body workout.

  1. Bicep curls (15# DBs)
  2. Overhead press (15# DBs)
  3. Bicep curl + overhead press (15# DBs)
  4. Double arm back row, first holding DBs together in both hands and bringing DBs side to side then holding a DB in each hand (15# DBs)
  5. Push up into down dog
  6. Mountain climbers
  7. Tricep dips on floor; add alternating leg lifts; add lifting opposite arm when leg lifts
  8. Hammer curls (10# DBs)
  9. Bent arm side raises; changes to straight arm side raises, alternate arms; double arm straight arm side raises (10# DBs)
  10. Narrow squats swing arms overhead and down; add an alternating side lunge after each narrow squat; changes to a cardio lunge side to side reaching hand toward floor
  11. Hinge forward at waist and do a row into a tricep kickback; changes to just kickbacks (10# DBs)
  12. Is, Ys & Ts: hinge forward and raise straight arms forward (I), up into a Y then out to side (T) (6# DBs)

Bikini Body Blaze is 10 minutes; 1 minute warm up and 1:15 minute cool down/stretch. No equipment needed. This workout is led by Emily Welsh. Structure: 45 second of work followed by 15 seconds of recovery. This was an intense little cardio workout! Perfect way to finish off anything really. Want to add some cardio after a strength workout? Here is a quick and intense 10 minute burst! And as mentioned above, there are high impact plyometrics in this workout–tuck jumps!

  1. Wide alternating knee lifts; add a hop to each knee lift; do the hopping knee lifts fast
  2. Fast feet then drop into football lunge w/ one hand on floor; mountain climbers; changes to mountain climbers bringing knee to opposite elbow under body; fast feet then drop into football lunge w/ one hand on floor (other leg this time)
  3. Cardio side lunge, alternate sides; add reaching arms overhead and tapping hands to floor when lunging
  4. Squats with a little hop; changes to tuck jumps; changes to fast tuck jumps
  5. Stationary lunges w/ wood chop; add tapping back leg in and out
  6. Side/front steps in a square pattern; changes to squat jumps in a square pattern
  7. Repeat #5 on other side of body
  8. 4 squat jumps then squat thrust into plank and hold; plank hold changes to 2 push ups; changes to 3 fast push ups

ABS-olute CORE is 10 minutes. 1:15 minute warm up and 30 second stretch. Equipment: dumbbells. This workout is led by Rebekah. This is a cardio core workout and I was working hard during it. I am again so impressed with these little workouts. So perfect as add ons/finishers or just combine several (or all) together for an excellent and intense workout. Rebekah had one set of dumbbells and I do not know the weight of them. Listed below is what I used.

  1. Step touch variations; changes to hop variations
  2. Burpees; ends w/ straight arm plank hold
  3. Repeat the hop variations from #1
  4. Burpees; ends in plank but do mountain climbers instead of plank hold
  5. Repeat 3 & 4, but instead of mountain climbers, bring knee to same side elbow on outside of body, alternate sides
  6. Repeat 3 & 4, but after burpees do plank jacks
  7. Squat pulse 3x; pulses change to hops
  8. Step touch side to side holding DBs together in front of chest; at a rotation, bringing DBs side to side (8# DBs)
  9. Alternating front lunges, holding DBs together in front of body; add wood chops; hold static lunge on one side and continue chopping 4x to that side then alternate sides (5# DBs)
  10. C-sit, holding one DB in front of you in both hands, crunch back and up; hold C-sit and push arms/DBs overhead and lower; add two moves together–crunch back and up then raise and lower DB (one 8# DB)
  11. Still in C-sit, lean torso back and hold, hold DB in front of you and pass from hand to hand, opening the arm holding the DB to the side; add rotationg torso toward side that is pulling DB back (one 5# DB)
  12. Lay on back, knees bent and feet on floor, hands behind head, do a circle crunch; extend arms straight while continuing to circle crunch
  13. Lay on belly, palms on floor beneath shoulders and raise and lower head/chest/hands; add alternating arm circles as you raise head/chest; circle both arms when lifting head/chest
  14. Alternating bird dogs

Bun Burn is 10 minutes; 45 second warm up and 1 minute stretch. No equipment needed. This workout is led by Emily. This is a great little body weight lower body workout. Combine with with Lean Legs Definer (above) and you have a great 20 minute lower body workout.

  1. Squats; add alternating front kick after each squat; pulse squat 3x, stand and kick, still alternating legs
  2. Side lunge and when you come up, raise straight leg out to side, lower into side lunge and come up into knee raise; add 2 high knee run-run-holds after each side lunge sequence
  3. Squat walk side to side (stay in squat, never straightening); add a reverse lunge after each squat walk (this makes you automatically alternate legs); reach hand to floor when lunging; ends w/ pulsing squats only
  4. Repeat #2 on other side of body
  5. In split stance w/ torso hinged forward, pull knee in, tap toe back then raise leg behind you (glute raise)
  6. Wide plie squats; add a front cross-over lunge after each plie squat (this makes you automatically alternate legs)
  7. Repeat #5 on other leg
  8. Lay on back, knees bent and feet on floor, raise and lower hips/glutes; raise one leg off floor (knee still bent) and continue raising and lowering hips; changes to pushing leg straight to ceiling every time you raise hips and bending knee in to chest every time you lower hips
  9. Still on bottom, knees bent and feet on floor but sitting up now with one hand on floor behind you, push hips up while reaching other hand up and over to opposite side of body
  10. Get on one knee w/ same side hand on floor and other leg extended out straight to side of body and reach other arm to ceiling (modified side plank), do small circles w/ straight leg; changes to bending knee in toward chest and pushing leg back out straight
  11. Repeat #8-10 on other side of body
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