The Firm: TransFIRM Your Trouble Zones

TransFIRM Your Trouble Zones is a pink Firm workout that came with a 5 pound kettlebell. At least when I bought it it did. You can probably get it used without the kettlebell now. It is led by trainer Kelsie Daniels. I remember this workout when I got it. I had never used a kettlebell before and really wanted to like it but a 5 pound kettlebell really didn’t do much for me. However, this workout is what introduced me to kettlebells. That little 5 pound kettlebell was the first kettlebell I ever owned. I don’t even have it anymore. I think I gave it to my mother but I’m not sure. My kettlebell collection has grown dramatically since I got this workout so I was very interested in trying it again with heavier kettlebells.

I am so glad I finally did! With heavier kettlebells I found this a very challenging workout. I burned a ton of calories, too. Lots of core work, very metabolic and works your entire body. And of course Kelsie is such a personable trainer. I always enjoy her workouts.

This DVD also has an Express workout, a bonus 8 minute core workout (broken down below main workout) and 2:47 minute kettlebell tutorial. The Express workout is 26 minutes and contains the intro, warm up, circuit 1, circuit 8, circuit 9, circuit 10 and the stretch.

TransFIRM Your Trouble Zones is 48:30 minutes; 1:30 minute intro, 3:30 minute warm up and 3 minute stretch. Kelsie and crew only used the 5 pound kettlebell that came with this workout. I used 8-20 pound kettlebells. There is a beginner modifier.

Circuit 1: I used a 10 pound kettlebell for this entire circuit.

  1. Squat; add KB swings; changes to swing progressions (different levels); changes to single arm swings; changes to high pull (swing then at shoulder height pull KB back to shoulder)
  2. Rack KB at shoulder and pivot torso toward opposite side; add a squat; push KB overhead when pivoting and push other arm straight ahead when squatting
  3. Windmill, raising and lowering KB overhead; keep arm/KB extended overhead as you raise and lower
  4. Repeat #1-3 on other side of body
  5. Push ups w/ one hand on bell

Circuit 2:

  1. Step touch holding KB by handle w/ one hand and bell with other hand, swinging KB side to side; changes to a single arm swing, releasing base of KB, swinging it out to side then bringing base back to other hand; stop the step touch but keep swinging KB in a rear delt fly fashion; returns to swinging side to side holding the base w/ other hand (8# KB)
  2. Hold KB by handle w/ both hands at one shoulder and lunge forward; add diagonal chop across body when lunging (8# KB)
  3. 4 count side lunge; add single arm upright row when lunging and back row when standing; add raising leg straight out to side after lunge (10# KB)
  4. Repeat 1-3 on other side of body

Circuit 3: (no kettlebell)

  1. Shuffle side to side; add curtsy lunge after each shuffle; add pulse to curtsy lunge
  2. Low impact lateral skaters w/ punch down
  3. Calf pumps; changes to alternating knee pull downs; changes to high knee runs
  4. Repeat 1-3

Circuit 4:

  1. Single leg deadlifts; add raising leg while hinging forward (20# KB)
  2. Reverse lunge w/ bicep curl (12# KB)
  3. Combine 1 & 2 (one deadlift + 2 reverse lunges w/ bicep curls) (12# KB)
  4. Single arm back row (15# KB)
  5. Single arm tricep kickback; add tapping one foot in and out (8# KB)
  6. Repeat 1-5 on other side of body

Circuit 5: (no kettlebell)

  1. Side lunge + rear lunge; add knee lift between lunges
  2. Alternating reverse lunges; changes to alternating jump lunges
  3. Heel digs; add a hop
  4. Tap toes side to side; add muscle arms; add hopping squats side to side
  5. Jump rope
  6. Repeat 1-5 (#1 on other leg)

Circuit 6:

  1. Step squats, pushing KB down toward opposite foot when squatting; add a high pull to shoulder when standing; high pull changes to rack and hold (bring KB to shoulder and hold); add a forward lunge after squat; add 2 glute lifts; add single arm overhead press to glute lifts (10# KB)
  2. Wide plie squats w/ bicep curl holding KB bell in both hands; add side step after plie squat, alternate sides; add a forward lunge after side step; add another bicep curl to forward lunge (10# KB)
  3. Repeat #1 on other side of body
  4. Wide plie squats holding KB in both hands by handle; add a KB swing; add an overhead tricep extension at top of KB swing (10# KB)
  5. 4 count curtsy lunges; add straight arm side raises; changes to singles on curtsy lunges (still raising arm/KB out to side) (8# KB)
  6. Repeat #5 on other side of body

Circuit 7: (no kettlebell until #7)

  1. Step out into wide plie squats, alternate sides; add a double hop between each plie squat; double hop changes to criss-cross hop
  2. Hamstring curls
  3. Step to side and do a glute lift, alternate sides; add a hop when changing sides
  4. Plie squats w/ double hop between each plie squat; double hop changes to criss-cross
  5. Repeat 2 & 3
  6. Hamstring curls
  7. Low jacks holding KB in front of you in both hands; changes to regular jacks; twist torso/KB side to side w/ each jack (8# KB)

Circuit 8:

  1. Squats holding KB in both hands in front of you; add KB swings; changes to single arm KB swings; changes to alternating single arm KB swings (20# KB)
  2. Single arm clean and press (press KB down, rack to chest then press overhead); add a squat when pressing KB down; add a knee balance after the squat; add extending leg when doing overhead press (12# KB)
  3. Alternating reverse lunges; add passing the KB from hand to hand under knee when lunging; add straight arm side raise at top of lunge (8# KB)
  4. Repeat #2 on other side of body
  5. Hinge forward, holding KB in one hand and fly arms open but with palms facing forward, opening the chest (8# KB)

Circuit 9: (no kettlebell)

  1. Forward lunge + reverse lunge + squat
  2. Squats; changes to jump squats
  3. Repeat #1 on other leg
  4. Repeat #2
  5. Repeat 1-4

Circuit 10:

  1. Push up w/ kettlebell on floor under chest, rotate into side plank, grab KB and raise to ceiling, lower back to ground, return to plank and repeat on other side of body (8# KB)
  2. Lay on back, knees bent and feet on floor, holding KB on both hands just under chest, sit up and twist, bringing KB to the floor on each side of the body then lower back down to floor; changes to holding at the top and twisting KB side to side (8# KB)
  3. Turkish Get Up (Kelsie builds it in a progression): still on back, knees still bent and feet on floor, holding KB bell in both hands, do a sit up, extending KB in front of you and reaching KB past knees at top of sit up; add sliding one foot under the other bent leg as you sit up then returning foot to floor when lowering back down; add raising up to kneeling at top of sit up; add standing up and then lowering, incorporating all the stages Kelsie built (8# KB)
  4. Stand w/ one hand behind head and the other holding KB at side, bend torso to side, reaching KB toward floor (12# KB)

8 Minute Core: Strong Back & Abs Start sitting cross-legged on mat for a 40 second warm up. Ends w/ 20 second stretch. I used an 8 pound kettlebell for all of the kettlebell moves in this bonus. This was a good core workout but I didn’t love it. I actually felt like I got plenty of core work in the main workout and didn’t really need this. But I did like that it ended with spinal erector training–the main workout doesn’t include that.

  1. Lay on back, knees bent and feet on floor, holding KB in both hands under chest, do a basic crunch keeping KB against body; reach KB toward knees as you crunch; add 3 count pulses when reaching
  2. Bicycle maneuver; changes to a single, single then hold isometrically pattern; when holding, add straightening bent leg and reaching both arms toward foot (no KB used)
  3. Sit up w/ knees bent and feet on ground, hold KB in both hands and twist KB/torso side to side
  4. In same starting position as #3, alternate raising feet/knees; add passing KB from hand to hand under knees
  5. Modified side elbow plank, reaching one arm to ceiling; changes to full side elbow plank; add lifting top leg (no KB used)
  6. Alternate 3 & 4, doing 4 reps of each
  7. Repeat #5 on other side of body
  8. Lay on belly w/ hands under chin, lift and lower legs; keep legs on ground and lift and lower arms/chest; extend arms straight in front of you (like superman) and continue lifting and lowering arms/chest; add raising and lowering legs; hold isometrically w/ both upper body and legs raised (no KB used)
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