The FIRM: Hi-Def Sculpt with Annie Lee

The FIRM Master Instructor Annie Lee provides the perfect introduction to The FIRM body shaping exercises. Not wasting a minute of your time, this workout is designed to add shape and definition to your figure and rev up your metabolism so you burn calories around the clock. And, once you have mastered the moves you can increase resistance to get even more results!

Hi-def sculpt with The FIRM Master Instructor Annie Lee provides the perfect introduction to The FIRM body shaping exercises. Not wasting a minute of your time, this workout is designed to add shape and definition to your figure and rev up your metabolism so you burn calories around the clock. And, once you have mastered the moves you can increase the resistance to get even more results!

DVD Includes:
45-minute Complete Workout
25-minute Express Workout
Optional Equipment: The FIRM Cardioweights

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.
REAL WOMEN. REAL RESULTS. GUARANTEED.

Special Features:
Learn & Burn FIRM Moves Tutorial
New FIRM Workout Trailers
Includes Spanish Audio Tracks

Consult with your doctor before beginning this or any other exercise program.

Circuit 1:

Squats (15# DBs)
Bicep curls (15# DBs)
Repeat 1 & 2
Squat w/ bicep curl (15# DBs)
Deadlifts (25# DBs)
Back rows (25# DBs)
Repeat 5 & 6
Deadrow (25# DBs)
Alternating knee raises while opening and closing arms (body wave)
Forward lunges; changes to 4 count lunge (15# DBs)
Bent over wide rows (15# DBs)
Repeat #10 on other leg
Push ups
Diagonal lunges (8# DBs)
Scoop arms/DBs forward (8# DBs)
Repeat #14 on other leg
Repeat 14-16 (keep reducing reps until you are doing one of each and alternating sides)
Alternating reverse lunges; changes to a 4 count lunge (15# DBs)
Tricep kickbacks; changes to 4 count kickback (8# DBs)

Circuit 2:

Side lunges (12# DBs)
Overhead press (12# DBs)
Repeat #1 on other leg
Repeat #2
Continue repeating 1-4, keep reducing reps until you are doing one of each and alternating sides
Hold one DB in both hands overhead and do side bends, alternate sides (one 8# DB)
Wide plie squats; hold at top of plie and do bent arm side raises; keep reducing reps of these two moves until you are doing one of each and alternating sides (8# DBs)
Hold wide plie squat isometrically while holding DBs in front of you (elbows bent and against side) and twist torso/arms side to side keeping hips facing forward (8# DBs)
Reverse lunges (10# DBs)
Straight arm front raise (10# DBs)
Repeat #9 on other leg
Repeat #10
Repeat #9-12 (keep reducing reps until you are doing one of each and alternating sides)
Lunge forward and hold, alternate legs; add a wood chop to side while in lunge (holding one DB in both hands); changes to 3 chops while in lunge (one 12# DB)
Still holding one DB on both hands, elbows bent and against side, tap one heel forward then to side (squatting in other leg while doing this) then twist torso/DB twice to same side keeping hips forward; add raising DB overhead when tapping heel forward and pushing DB straight out in front of you when tapping to side (one 10# DB)
Wide plie squats (no DBs); hold at bottom of plie squat, raise both arms overhead and lean to one side, lowering same side arm and tapping elbow to top of thigh, alternate sides; add plie squat when lowering elbow to thigh
Repeat #15 on other side of body
Sit on bottom, knees bent, feet on floor, one hand on floor behind you and the other hand reached overhead, bring raised elbow down to tap opposite knee; raise leg so you are bringing your knee up to tap the elbow

Circuit 3:

Lunge forward and do a single arm bicep curl w/ opposite arm while in lunge; changes to 3 bicep curls while in lunge (12# DBs)
Hinge forward and do a one arm row then straighten; changes to 3 rows while hinged forward (one 20# DB)
Repeat 1 & 2 on other side of body
Step squat to side and do a single arm wide row while in squat, alternate sides; changes to 3 rows each time (13# DBs)
Lay on back and do chest flies; changes to alternating chest flies; keep alternating between double arm and single arm chest flies (18# DBs)
Lay on stomach and grip one DB between feet, bend knees, raising and lowering feet/DB (one 8# DB)
Lay on back, one foot on floor and other crossed over the opposite knee, raise one DB overhead and do tricep extensions, bringing DB down to opposite shoulder; keep DB raised overhead and raise and lower hips; keep alternating these two moves while reducing reps until you are doing one of each (one 10# DB)

Circuit 4:

Step out into wide plie squat, do a one arm upright row then step feet together; changes to 3 upright rows while holding wide plie squat (one 13# DB)
Side lunge and do a straight arm front raise w/ opposite arm while holding lunge; changes to 3 front raises while holding side lunge (11# DBs)
Repeat 1 & 2 on other side of body
Alternating reverse lunges, while in lunge do a one arm overhead press; changes to 3 overhead presses while holding lunge (still alternating lunges) (11# DBs)
Lay on back and do narrow chest press; add a crunch (11# DBs)
Still on back do skull crushers (11# DBs)
Repeat 5 & 6 (keep reducing reps until you are doing one of each)
Still on back, knees bent and feet on floor, hands behind head, do a basic crunch; twist one elbow toward opposite knee; add bringing knee to elbow; add extending leg straight after tapping knee to elbow
Reverse crunches w/ knees bent; add raising straight legs to ceiling when raising hips and alternate the bent knee and the straight leg version
Repeat #8 on other side of body
Repeat #9