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(More customer reviews)This workout is part of the Firm's 4th Body Sculpting System which introduces the Transfirmer, a 5 in 1 piece of equipment similar to the Fanny Lifter but longer in length. It comes in 2 pieces, a 6 inch and 8 inch platform used individually for aerobics, stacked on top of one another for leg presses and tall box climbs, in an incline position for aerobics or strength work, and in a side by side position. It is a very versatile piece of equipment and is very stable.
This workout is led by Stephanie Huckabee, who is joined by 4 fellow Firm Master Instructors including Alison who shows beginner modifications. The workout is just over 30 minutes and alternates upper body work with aerobic segments.
You begin with a simple warmup using the 6 inch portion of the Transfirmer, then you will move into upper body work working the chest and triceps. Pushups are first, with varying counts and tempos, halftime and 2-2 count. These are done on the Transfirmer but you have the option of just doing them on the floor if that is more comfortable. Then you will lie on the Transfirmer set up in the incline position or on the floor and do bench presses, first with both arms, then alternating one at a time, I use lighter weights for this segment as the one arm at a time is more challenging. Then you move in triceps bench presses followed by pec flies. Lying tricep extensions complete this section, where the same weight is used throughout.
Next is a short hi-lo impact cardio section, Alison performs all low impact, jacks, shuffles, calf pumps and knee lifts are some of the moves you will see in this segment.
Tricep and shoulder work is next, you will start with tricep dips, then move into a tough shoulder segment starting with overhead presses with palms inward, then you will do overhead presses with rotation (twisting in at the top). Then you will quickly grab lighter weights and do a segment of front and side deltoid raises with some variation. My shoulders are always on fire after this segment, tough.
More cardio is next, this time a fun step segment using the Transfirmer in the incline position. Hamstring curls, rock steps, sambas, knee lifts and repeaters are some of the moves that you will see.
Now it's time to work back and biceps. You will start with double arm bent rows in a seated position, then you will move into hammer curls, some of them alternating arms. Then you will stand up and do wide bent over rows with a slightly lighter weight, then move back to biceps with angled bicep curls. All of these have varied counts and tempos.
More step aerobics are next, this is a fun segment that is peformed on the 8 inch section of the Transfirmer. I myself use the 6 inch section as does Alison, it's just more comfortable for me. Knee lifts, knee tapovers, turn steps, over the tops, and hamstring curls are included in this segment. Lots of fun.
The final upper body segment follows, working the shoulders and biceps. You will start with clean and presses, then move into bicep curls, then upright rows, all of these with some alternating of the arms. You will finish out with a set of rear deltoid lifts with varied tempos.
More step aerobics on the 8 inch section of the Transfirmer follow. You will see turn steps, over the tops, V steps, hamstring curls, A steps, jacks and other moves. Cooldown and stretch immediately follows.
This is a great compact workout, hits all the upper body muscles plus includes a variety of cardio in just 30 minutes. I often use this in combination with Jiggle Free Buns, which is a similar workout but for the lower body. I find that I get a great workout with these 2 in an hour. Stephanie is one of my favorite Firm instructors and she does not disappoint in this workout. She has Jiggle Free Arms herself that I would like to have one day. But you will also see Annie in the back who has great definition, definitely the buffest Firm instructor I have seen in a video. I highly recommend this one.
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The Firm - Jiggle Free Arms (2006)05-51454 The Firm: Jiggle Free ARMS Synopsis: For the past 20 years, The FIRM® has been changing millions of lives with their groundbreaking fitness programs. In a time when dance aerobics was the craze, they pioneered the idea of combining aerobics with weight training, providing effective workouts with fast results! This method is the center of The FIRM® philosophy today, and tens of thousands of FIRM Believers™ across the country will agree that it really works!After years of perfecting their techniques, The FIRM® now brings you their latest offering—The TransFIRMer Series™! By combining brand-new, specially-developed equipment with experienced FIRM® Master Instructors, this series is their best yet! The new TransFIRMer™ was designed with multiple uses in mind, and has 5 different configurations to take your workout to the next level. The fun cardio moves will get you melting off the pounds quickly, and the sculpting moves will help you define a more shapely figure. So what are you waiting for? Once you start, you will see results so quickly that you’ll never want to stop! Jiggle Free™ Arms Is there a little too much "squish" in your upper body? Well, don’t worry—the solution is here! If you want dramatic upper-body results, sculpted shoulders, and sleek arms, this workout is for you! FIRM® Master Instructor Stephanie Huckabee leads you through this 30-minute upper-body blast to help you strengthen and tone your arms and give you maximum results! As a part of the great cross-training Jiggle Free™ series, you can get the upper body of your dreams with Jiggle Free™ Arms!deserve! Approximately 33 Minutes Color
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