The Firm: Cardio Party

Cardio Party is a pure cardio workout led by multiple Firm Trainers: Alison Davis, Emily Welsh, Rebekah Sturkie, Annie Lee and Allie Del Rio Pointer. This workout is available on its own but when I got it, it was a bonus workout included in The Firm’s CardioWeight System. The CardioWeight System is a collection of workouts that came with a pretty cool dumbbells set. It had inter-changable/screw-on bells and weighted bars. I still use those weights but I keep them at 4 and 7 pound pairs. However, the dumbbells are not used in this workout.

Like most Firm workouts, this is structured in circuits. Each circuit is led by a different trainer. I remember this workout very clearly from when I first got the CardioWeights System. Back then I was still doing primarily Firm workouts and I was disappointed with this workout. It is pretty low intensity cardio workout and, at the time, I wanted intensity. I also hated Allie’s circuit. Allie is my favorite Firm trainer, so it was very irritating to me that her circuit was the only one I did not enjoy. On returning to this workout many years later (this morning), I feel the same way. It is a low intensity cardio workout, mostly low impact and the few high impact moves are easily modifiable. However, I liked it a lot more than I remembered. I still do not care for Allie’s circuit but I enjoyed the rest of the circuits, especially Emily’s. Allie’s is very dancey and not only do I have 2 left feet, but I prefer more athletic style cardio. With the exception of Allie’s circuit I found this a fun cardio workout. Due to the low intensity I used it as a yoga day warm up and it is perfect for that. Those of you who enjoy Latin dancing will probably love Allie’s circuit.

Cardio Party is 40:30 minutes: 45 second intro, 4:30 minute warm up and 1:30 minute stretch. The warm up is led by Alison and the stretch is led by Allie. No equipment is needed. There is no beginner modifier but one isn’t really needed. The few times a move is taken to a higher impact, the low impact version is shown first so just stick with that.

Circuit 1 (Alison): skaters; 4 knee repeater; changes to 2 knees + 1 leg sweep + 1 knee; step w/ side leg raise + knee raise

Circuit 2 (Emily): alternating knee lifts; add pull down arms; changes to reaching elbow to opposite knee; alternating front kicks w/ punches; step w/ side punch; changes to jab-cross + knee pull; step squats; squat jump + 2 hops; knee pulls

Circuit 3 (Rebekah): step touch w/ overhead reaches; samba + chasse; tristar (tap foot front, side, back); side to side lunges; grapevine w/ knee pulls; V steps; hop side to side while punching arms overhead

Circuit 4 (Annie): low jacks; calf pumps; heel digs; heels to side w/ bow & arrow arms; squat side to side; pulse squats; alternating step knee; knee repeaters; lunge side to side w/ punches alternating lunge backs (shallow not full lunges)

Circuit 5 (Allie): cha-cha to side; cha-cha front w/ a little butt kick and cross step back; step front w/ shoulder shimmy and step back w/ foot drags; mambo cha-cha; step slide to side w/ shoulder shrugs


4 thoughts on “The Firm: Cardio Party

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