The FIRM: Hard Core Fusion with Allie Del Rio

Hard Core Fusion is The FIRM s innovative hybrid of cardio and sculpting with amazing body-transFIRMing power. Master Instructor Allie Del Rio Pointer guides you through slimming cardio and body sculpting exercises that will give you the lean, strong body of your dreams. The high-energy cardio pushes your body to move to the beat while The FIRM s fresh body-sculpting exercises buff up your arms, hips, legs and abs. No matter your fitness level, stick with this solid routine and FIRM up in no time!

DVD Includes:
55-minute Complete Workout
35-Minute Express Workout
BONUS: Learn The Moves

Circuit 1:

Squats (20# DBs)
Back row; changes to alternating single arm rows (20# DBs)
Wide plie squats; add raising one heel (20# DBs)
Alternating reverse lunge (when in lunge position hold for 3 counts); add scooping both arms forward while in lunge then lowering and raising one arm while holding lunge, drop both arms when returning to standing; changes to alternating arms while holding lunge (8# DBs)
Hold both DBs in one hand and do one arm hammer curls; separate DBs and do alternating hammer curls; combine both DBs in other hand and do one arm hammer curls (8# DBs)
Alternating side lunges; add tricep kickbacks (8# DBs)

Circuit 2: step out then forward then back out and in, alternate legs; changes too hopping feet out then cross-jacking them in then hopping them back out; forward lunge w/ a torso twist; lunge forward then kick forward landing back in lunge then stand, alternate legs; balance tap (stand on one leg and lift and lower other leg straight behind you at a brisk pace); add alternating punches; alternating knee pulls; alternating front lunge; front lunge + cross country skiers, alternate legs

Circuit 3:

Forward lunges; add a glute lift (15# DBs)
Single arm back row (one 20# DB)
Squats; add a bicep curl, tapping elbows to knees when squatting; add alternating knee raise when standing (10# DBs)
French press (overhead tricep extension) (10# DBs)
Repeat 1 & 2 on other side of body
Wide plie squats; add bent arm side raise; add alternating heel lifts (8# DBs)

Circuit 4: alternating cross punches; alternating upper cuts; in wide static plie squat, twist torso side to side w/ arms in guard; it turns into a dancy type upper body move to the count of single-single-double; tap to one side + side kick w/ punch to the other side; kick front and back w/ front and back punches; side lunges reaching for foot w/ opposite hand; add knee-kick-knee at the top of lunge; stationary jump lunges

Circuit 5:

Single arm overhead press; double arm overhead press; single arm overhead press, other arm (12# DBs)
Two step squats to each side; hold isometrically every time you squat (15# DBs)
Hinge forward (straight leg deadlift) + double arm back row + one arm rear delt fly (10# DBs)
Side lunge; add wide bicep curls (10# DBs)
Double arm tricep kickbacks; changes to alternating kickbacks (10# DBs)
Repeat #4 on other side of body

Circuit 6: march forward and back; add a knee lift when marching forward; add a hop to the knee lift w/ bow & arrow arms; jump squats; double step touch then tap side, forward, side and knee raise with a hop; single, single, double hamstring curls; hamstring curl + front kick + hamstring curl

Circuit 7:

Straight leg deadlifts (25# DBs)
Push ups
Pendulum lunges holding one DB in both hands in front of chest; add lowering DB to knee on front lunge and chopping DB to opposite hip during rear lunge (one 10# DB)
Cross body bicep curl (one 10# DB)
Repeat #3 & 4 on other side of body
Alternating stationary side lunges w/ tricep kickbacks (9# DBs)

Circuit 8: “hip bump”; step knee w/ hip twist; grapevine; step w/ a side tap; jogging heel digs (Allie calls it a heel shuffle)

Circuit 9:

Holding a DB in each hand at sides, bend torso to one side (6# DBs)
Lift one knee, holding both DBs together in front you while balancing; add pulsing knee up (6# DBs)
Repeat #1 & 2 on other side of body
Alternate side bends (6# DBs)
Balance hold; then alternate knee raises while still holding DBs together in front of you (6# DBs)
Still holding DBs together in front of you, squat and knee raise, twisting torso and DBs toward knee, alternate sides; remove the squat, just keep twisting side to side w/ knee raises (6# DBs)
Lay on back, knees bent and feet on floor, do pullovers; hold arms overhead (DBs on floor) and do reverse crunches (9# DBs)
2 skull crushers then crunch up and pulse 3x (9# DBs)
Elbow plank hold
Side plank hold