Two down and one to go in Week 2 of my Firm Express review. Rebekah Sturkie is leading this Cardio and Sculpt workout. Emily Welsh is following and Kelsie Daniels is demonstrating modifications.
I don’t know if I have mentioned this
before but all of the instructors in this series are Master Instructors with AFAA certifications as well as long lists of other individual credentials. Their write ups and awards indicate that they arehighly thought of in their industry. Between their education and experience I certainly feel that they are qualified. Plus, I really like them because their approach is very motivating and they each give off such positive energy! I would love to attend live classes with them!
The warm up dives right in with step and tap, leg abduction, lunges, squats and alternating pivot plies with various arm movements to warm and lubricate the shoulders and moves quickly into the first cardio pattern of step and sweep, squat and step, lunge and reach, and V-hop. Each exercise includes arm movements to really get blood flowing.
The first burst uses the same V-hop from the cardio pattern except using all out effort.
The second cardio pattern introduces weight work. I used my 5 lb. dumbbells since I really have no idea where my fitness level is at this point, but it’s easy to adjust the intensity of the workout by using heavier or lighter weights. Lunges, rows, squats and hammer curls effectively works both upper and lower body while keeping the heart rate up. This pattern then moves to the floor for a set of push ups (UGH!) with tricep kickbacks and finishes up with high steps with bicep curls and military press. (This, for me, is one of the toughest moves in the entire program. You start on your knees and try to balance and stand up using just your legs and further complicate the whole thing with the added weight from the dumbbells!)
The s
econd burst is a vertical jump and reach. This was tough because I was already winded from the cardio pattern.
Third cardio pattern static plie squats, leg abduction, dead lifts with upright rows and French press.
Burst number three? Power plie squats with arm scoops. (I am REALLY starting to feel this! The weights makes these workouts a lot more challenging!)
The trio quickly moves into the fourth cardio pattern which starts out with diagonal lunges and builds to volleyball-like moves using power lunges and jumps.
The fourth burst is a speed squat shuffle. The burst exercises in this workout don’t seem like they should that difficult but, because they are big moves that use the big body parts that are already tired from weight work they are TOUGH! This workout finishes up with standing core moves and a very short stretch cool down.
As in the other videos in this program, I feel this workout is short but effective, although, when I finished I felt as if I had exercised but I was not completely spent. I also did more stretching afterwards because I really feel the cool down is too short. Working both upper and lower body at the same time makes these videos super efficient. I like these short workouts, though, for days when my schedule is packed and stacked but I still want to get some exercise!
My Fitbit stats:
- 20 minutes
- 123 Average Heart Rate
- 169 Calories Burned
- 1381 Steps
- .59 miles
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