The Firm: Ignite Calorie Burn

The Firm: Ignite Calorie Burn
Emily Welsh & Rebekah Sturkie

Год выпуска: 2010
Страна: USA
Жанр: фитнес
Язык: Английский
Перевод: Отсутствует
Продолжительность: 42:45
Описание:
Two well-structured, well-taught interval workouts. Each one has athletic-style aerobics, challenging “mini-bursts” and dumbbell body-sculpting. It’s a Firm-optimized concept proven to burn calories as it builds strength. The basic aerobic combos are taught add-on-style - a mix of higher and lower-impact classics. The mini bursts are 8 to 10 seconds of truly intense flying jacks and vertical leaps (“I want air under your feet!”). They’re always followed by a well-deserved recovery segment. The toning intervals feature fluid progressions of complementary exercises (e.g. a front lunge, low row, rear leg-extension sequence). Easy-to-follow cuing by Emily Welsh and Rebekah Sturkie. Requires two sets of dumbbells (e.g. 3 and 5 lb.). (c)2010.
Уровень: Средний

Качество: DVDRip
Формат: AVI
Видео: XviD, 640x352 (1.82:1), 1 249 Kbps, 25 fps, 0.228 b/px
Аудио: MPEG-1 Audio layer 3, 128 Kbps, CBR, 48.0 KHz, 2 ch.

Аннотация на англ. языке
Backcover descriptionGet Lean. Get Fit. Get FIRM. Master Instructors Emily Welsh and Rebekah Sturkie get you firmed up fast with high-energy cardio combos plus sculpting. Ignite Calorie Burn goes beyond other workouts by featuring a revolutionary technique called mini bursts - 8-second quick blast intervals followed by a short active recovery. Each burst gets your heart rate up and provides that extra push that’s key to losing weight
CARDIO POWER BURST with Emily Welsh. This low impact cardio and sculpting workout with dumbbells is a fast and fun way to shed pounds. It combines high intensity bursts of cardio and toning to rev up your metabolism for faster calorie burn, even long after the workout is done!
INTERVAL BLAST with Rebekah Sturkie. Give yourself an even bigger challenge when you combine faster cardio combos with increased resistance and body-shaping Mini Bursts. It pays off huge in body-changing results. You’ll hit every muscle, including abs for a fit, trim and well-defined physique.
BONUS: 10 Minute Abs Downloadable Workout
The FIRM Methodology For more than 25 years The FIRM has combined weight training with cardio in a unique, effective way to help you develop the body you’ve always wanted. The FIRM method maximizes your ability to sculpt and shape your entire body, burning up to three times more fat than cardio alone.

Отзыв с АмазонаThe workouts on this dvd use a technique called 'mini bursts'. Each workout has 4 sets of four mini bursts and four active recoveries. Each burst is 8 seconds, and is followed by a 12 second recovery. Both workouts have cardio and strength combinations, with the bursts in between. A good bit of the cardio and strength moves are very similar (if not the same)to those on the Pink FIRM DVDs. There is a good bit of impact, so if you have knee problems, keep this in mind. There is a modifier for beginners or if you want less impact.
You will need 3 sets of weights ( I only used two sets )and a mat if you are on hard floors. I will break down the workouts the best I can =) Each workout has a quick warm up, and the cool downs both include a little standing ab work.
[u]Workout 1 - CARDIO POWER BURST (Emily)[/u]
Jog forward/Jack backward
Side Lunges reaching up & down
Circle Jacks

1st set Mini Bursts (each burst followed by active recovery...which is toe tapping in both workouts)
CIRCLE JACKS/FLY JACKS
-Start low, legs side to side with circular arm motion
-Jumping Jacks with Circle arms
-Fly Jacks
-Fly Jacks
Using heavy weights - Front lunges with row,leg lift, and bicep curl
Dip legs back, with medial delt lift
Plie, pivot to a closed squat w/ tricep kickbacks
Squat, hands on ground (with weights) jump to plank for push ups

2nd set Mini Bursts
BURPEES
- Instead of full burpee, take right leg back only
- Left leg back
- Burpees
- Burpees
Using Medium weights - Lunges with rows
Squat with curls (both weights in one hand)
Push ups w/ rows
Tricep Push ups

3rd set Mini Bursts
POWER SQUATS
- Squat with little hop
- Squats with small jump
- Power squats
- Power squats
Front Lunges and Back Dips
Step squats side to side, speed up to shift squats
High knee switch , speed up to high knees

4th set Mini Bursts
All 4 bursts are fast feet
[u]Workout 2 - INTERVAL BLAST (Rebekah)[/u]
Leg sweeps
Squat Dips
Walking lunges
V-step

1st set of Mini Bursts
ALL 4 bursts are V-step with hops
(active recoveries are toe taps)
Using Medium Weights - Diagonal Lunges w/ rows
Squat w/ Hammer Curls
Push ups with row and tricep extension
Curl and press while coming up from kneeling

2nd set of Mini Bursts
VERTICAL JUMPS
- 2 with right leg in front
- 2 with left leg in front
Using Medium-light weights - Plie hold with scoop arms
Dead lift with row, abduction with upright row
Plies with french press

3rd set of Mini Bursts
ALL 4 are Plie squat jumps with arm scoops
Diagonal lunges with volleyball 'bumps', hop and 'set' in center
Side squat with arm reach (one arm reaching up, one arm reaching down)

4th set of Mini Bursts
ALL 4 are Speed Squats with shuffle
The workouts are fitting in a lot in 20 minutes. Because of this, transitions and some combos move FAST & are frustrating the first couple times you do the workouts. Rebekah gets a bit annoying, as she does this high pitched WHOOing in both workouts. Those are the only issues I had with the workouts.
I like the workouts because they are efficient. They get your HR up and you'll get a good sweat on! It would be nice to have better Ab work, but because they are twenty minutes...I won't complain. There is a free downloadable ab workout, unfortunately, I am unable to get the video to load. I think this is a solid intermediate level workout.

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