Workout #1: Hi-Def Sculpt
Difficulty level: Rating: Somewhat challenging
Sweat-O-meter: Rating: Occasional drips
Overall rating: Rating: Highly recommend
Length of workout: Approx. 55 minutes
Equipment needed: Pair of 3-5 lb. hand weights (I use 5 lb.; beginners might want to use 3 lb., or no weights at all.)
This workout was part of a 4-DVD set that came with a set of weights. (And just like the Billy Blanks DVD set, I bought this from an infomercial.) You can now purchase this workout separately; I’ve provided the link to Amazon above.
This is my favorite workout from the set. Instructor Annie Lee starts out with a 5-minute cardio warm-up to get the heart rate up. There is a beginner in her class who demonstrates low-impact versions of some of the moves. For a warm-up there sure are a lot of lunges and squats: Forward, reverse, and side. All I can say is prepare your legs. You’ve been warned.
After the warm-up, you pick up your weights and do some bicep curls, dead lifts and rows. More lunges with the weights follow, which are great for the legs. Annie alternates the weight segments with stretches, pushups, and other exercises without the weights.
There are a lot of lunges. Seriously.
After each weight segment there is always a stretching segment to stretch the muscles you’ve just worked.
I like this workout because you are always using the weights while performing a body movement – either a lunge, squat, side bend, or step. Basically you’re working your upper body and lower body at the same time.
And there are more lunges. And dips, which are essentially reverse lunges. They never seem to go away.
Just when the weights are starting to get heavy, you get to the part where you have to put both weights in one hand and do some rows.
Annie then takes you to the floor where you work your obliques, bringing your elbow to the opposite knee. She adds more floor work later for some chest flies. There is also some glute work, where you put the weight between your feet and lift it up while lying on your stomach.
Traveling plies, rows, and crunches
Get ready for another segment with traveling plies and upright rows, holding both weights in one hand.
Back to the floor for some tricep extensions (with the weights) combined with crunches. These are awesome for your stomach! I’ve found the crunches with the leg extensions to be somewhat challenging.
From these final crunches Annie transitions into some cool-down stretches. A good workout always ends with some stretching.
If you want to see a video preview of this workout, check it out here.
If you’re new to working out, you should do the workout sans weights. If you’re a veteran, you will still find a few challenges in this workout.
Have you done any of The Firm’s workouts? If so, do you have a favorite? If you’ve already done this particular workout, I would love to hear your comments.