The Firm: Power Half Hour

Power Half Hour is a pink Firm and is led by Emily Welsh. It came out around or just after 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. Those dumbbells are used in this workout.

This is a short and to the point cardio + strength workout and I really liked it. I know I did this workout when I bought it many years ago but I don’t remember my thoughts. I know I didn’t hate it like I did her Burn & Shape, but I don’t remember any specific thoughts about it. On returning to it, I think it is a very good workout. Emily packs a lot into 30 minutes. She works your entire body, gives you some decently intense cardio and does it all with pretty light weights. Because you are moving non-stop during the strength circuits it is hard to change dumbbells unless Emily is also changing dumbbells. But it actually worked out okay for me because for many of the moves, the weight Emily directs you to use (light or medium) was appropriate for the exercise. The only dumbbells I used in this workout were 8 and 4 pound dumbbells.

As a side note, Emily looks especially beautiful in this workout. I always enjoy Emily. She isn’t one of my favorite Firm trainers, but I do usually enjoy the workouts she leads and always like seeing her as a background exerciser in other trainer’s workouts.

Power Half Hour is 31:30 minutes long; 30 second intro, 3 minute warm up and 2:30 minute stretch. Equipment: dumbbells. I also used my one pound weighted boxing grips for Circuit 2. There is a beginner modifier.

Circuit 1:

  1. 4 count side lunge; lift arms/DBs straight to side and sweep arms together in front you when you lunge and do a wide bicep curl when standing (curl w/ arms still raised and extended to sides); add a leg sweep at the top (sweep working leg in front of other leg) (4# DBs)
  2. Step squat to side; a  shallow pivot twist; add two back rows when twisted to side (8# DBs)
  3. Repeat 1 & 2 on other side of body
  4. Curtsy lunge; add one arm overhead tricep extension; add lifting leg straight out to side at top of lunge (8# DBs)
  5. 4 count squat; add one hammer curl + one cross body curl; add leg sweep when doing cross body curl (8# DBs)
  6. Repeat 4 & 5 on other side of body
  7. Alternating 4 count front lunge; add front raise then open straight arms to side, bring them back to front then lower; add a glute lift to lunge when arms are opening out to side (4# DBs)

Circuit 2: (kickboxing cardio) step punch combo; add side kick w/ punch + knee pull; front kick + heel dig; 3 knee repeater combo; low impact lateral skaters; plie squat w/ knee pull; lateral skater; back kick + front knee; heel digs; calf pumps

Circuit 3: (I used 8 pound dumbbells for this entire circuit)

  1. 4 count rear lunge holding DBs at shoulders; add alternating overhead press; add a front kick
  2. Side lunge; add a one arm tricep kickback out to side + bicep curl
  3. Repeat 1 & 2 on other side of body
  4. Single arm back row (hold both DBs in one hand); add glute press (pull knee in then push foot out behind you)
  5. Single leg deadlift
  6. In straight arm plank, walk hands in close to each other then back out and do 1 push up
  7. Repeat 4 & 5 on other side of body

Circuit 4: samba right and left w/ triple step in between; step w/ glute raise + knee raise; V step; air jacks; hamstring curls; wide alternating knee raises; jog front and back; step squat side to side; jump squats; butt kick runs; high knee run; high knee run-run-hold

Circuit 5:

  1. Lower into wide plie squat and hold, raise one arm overhead and bring elbow down to meet opposite knee; changes to bringing hand down to opposite foot; alternate bringing elbow to knee and hand to foot
  2. Still in wide plie squat, shift hips side to side then forward and back
  3. Repeat #1 on other side of body
  4. Straight arm plank hold; raise one leg out to side then tap it to floor, alternate legs; changes to bringing knee in to same side elbow instead of tapping foot to floor
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2 responses to “The Firm: Power Half Hour

  1. Thank you for the review! Power Half Hour has been staying in my Amazon cart for a long time, finally I ordered it. Emily isn’t my favourite Firm instructor ( Kelsie Daniels is) but this one looks worth having it based on your descriptions.

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