Firm: 500 Calorie Workout

Honestly- I love this workout. I own 4 copies… gave one to my sister. I got the extras in case I wear out the first one. I have been doing this for several months now. I did the first time through without weights then moved to 5lb weights for a couple of sessions, then moved to 10 pounds and have been there ever since.This is not an easy workout. It is high intermediate bordering on advanced. My niece and my sister both had the same reaction to Kelsey: ”She’s trying to kill me!” My niece is 17 and teaches cheerleading to young girls, my sister is a dancer and in the National Guard. They both dance but the moves on the cardio part, especially the first 3 sections, were a little complex even for them. My sister remarked that it made her feel a bit uncoordinated the first time. However, by the 2nd or 3rd time I had it down… but admittedly we each have a good sense of rhythm. (I do not find that Kelsey is ever off the beat like some others have said… in fact we grabbed onto that cardio section the fastest, so maybe it just depends on an individual’s own sense of rhythm.) It is that complexity that I like. When I do other workouts that are based on repetition, I throw on my headphones and listen to something else because I get bored. Those workouts like Biggest Loser, Jillian Michaels, and Leslie Sansone are great, but the workouts don’t really force me to focus on what I am doing. I cannot throw headphones on with this one because I have to concentrate on what I am doing which lends to an increased intensity level.This DVD starts with a cardio warm up and then moves to a muscle toning section. It goes back and forth between cardio and muscle toning in about 5 minute increments for about 50 minutes and then ends with a section for ab work and then a cool down. If you are rhythmically challenged, skip this one or use this one only for the muscle toning portion. (Or maybe start out with The Firm’s Punch, Jump, 'N Jab which is about half as long and has less complicated cardio footwork since it is based on kickboxing.)At one point in my weight loss quest I started working out for two hours a day. I did Jillian Michael’s 30 day shred, the Pray Fit challenge, Biggest Loser Cardio Max, 10 Minute Solution Kettle Bell Fat Burner, The Firm’s Punch, Jump, & Jab, and Leslie Sansone’s 5 mile fat burning walk, and her 4 fast miles. These are all excellent workouts, but I usually would combine at least two of them. There is no need to combine anything with the 500 Calorie Burn. No add-ons needed. I felt like when I finished this that I had accomplished something (same feeling I had when I would do the entire 30 Day shred DVD instead of just one section). I lost 50 pounds in 4 months.So now I am starting slow with the 15 pound weights on Leslie’s 30 day Walk it off DVD (always a great introduction). And once acclimated, I plan to start using the 15 pounds on this and other workouts so I can keep building muscle, the key to fat burning.

I am a long- time FIRMIE and I know that not every FIRM DVD has been good. But, Kelsie continues to amaze me. She is VERY fit and her routines tend to be more challenging – which is perfect for the intermediate- advanced. I would not say that this DVD is a good starting place for beginners.I don’t have a heart monitor so can’t speak to the calorie burn- but it was a good SOLID workout. Even after one run through- I can tell this is going to be a favorite! A couple of notes:CUING: I have seen lots of complaints about her cuing. There are a few times where she is late on the cue- but the sequences are simple and repetitive enough that even if you miss the first go-round, you’ll have the chance to try it again. Besides, it needs to be varied enough that you don’t get bored by the 5th time through! Kelsie is actually pretty clear on her instructions. You might try her other tape- Pump, Jump and Jab- it is shorter and not as fast moving.WEIGHTS: There are a few times where Kelsie suggests medium- heavy weights. I would advise against it. This workout is much more cardio-focused than sculpting focused. I would keep the weights to whatever you consider your cardio weight. For me (experienced exerciser)- that is 5 lbs.Anything more than that could increase your risk of injury because of all the fast arm movements. Heavy up on some of the other FIRM sculpting DVDs where you can slow down and focus on the muscle.LUNGES : Kelsie usually is heavy on the lunges- but this time she seemed to favor dips. Whew! These are easier on the knees. However, do be careful when doing the twisting lunges… keep your feet under you and take a shorter stride until you are comfortable with the move.Overall- this workout has become one of the first ones I reach for. It was a good mix of cardio and cardio-weight training (signature FIRM!) that delivers a good sweat! Highly recommended.

This is a fun and effective workout, and is a great addition to my other FIRM videos. I usually prefer the FIRM workouts that use the step (fanny lifter,) but this one is my favorite of the ones that do not require the step. No matter your fitness level, it is a fantastic workout, and you will FEEL it!I have worked out to FIRM videos my whole life. As a toddler I attempted the exercises in my playpen, trying to follow along with my sister to the 1984 version with Susan in a yellow leotard on VHS! The FIRM videos are a fun, challenging, and upbeat way to maintain muscle, burn fat, and get a great cardio workout, all in less than an hour per day. The instructors are clear, and tell you what to do immediately before doing it. Kelsie, the instructor, and the people behind her are easy to follow. Obviously the first time you do a new video it is challenging to keep up to the quickly-paced routine, but after a few times, it is easy to keep up and the pace is appreciated. I hate working out to videos that take too much time explaining, and take time away from actual exercising. The 500 Cal Workout does a great job having you work out the entire length of the video. This is a great exercise routine even for those who are already fit. Those who are just beginning will enjoy it as well, and can always pause it to march in place and catch their breath. I would recommend alternating this with other videos, and not doing the same video every day. I suffer from plantar fasciitis, and am extremely thankful to have the Frim DVDs, to exercise with low impact. If you have or can buy a step or Fanny Lifter, my all-time favorites are The Firm Body Sculpting System DVD, which has two great hour-long workouts plus a fantastic ab workout, and my 20-year companion, The Firm - Body Sculpting System 2 4-Pack (less than 8 dollars on Amazon, if you can believe it)Thank you for another great workout! Highly recommend this fun and effective routine.

First of all, I am thrilled to have a workout video where the lead talent is a female of African descent. Kelsie is fit and strong.This was my first Firm video and I'm impressed. The video is super fast and fun.It consisted of cardio and weight intervals alternating with each other. The cardio parts were so fast that at times I couldn't keep up - the moves are quite complex and there was no detailed demonstration of the moves before execution.The weights parts were very challenging as well. I tried to used 10 lb dumbbells but due to the high number of reps, I had to switch to 5 lbs in order to last the entire set.According to my polar F4 heart rate monitor, I burned 472 calories. I think I didn't get to 500 because there were times when I was confused by the complicated cardio moves and so I wasn't working at 100% capacity and was concentrating exclusively on trying to get the moves right.

Love all these workouts! They remain current even though these DVD's are quite old!

I loved this workout. Enjoyed the cardio and weight combos and the instruction was just right for me. I am 60 plus years old and had no problem keeping up with the workout. Kelsie Daniels provided excellent instruction on the moves and great reminders for your technique with the weights. I have an extensive DVD workout collection and this is my new favourite. My only wish would be able to purchase more DVDs lead by Kelsie Daniels.

It meets my needs especially for my bones and for my heart. A nice combination of cardio and muscle toning. Nice choreography, and the instructor is full of energy and inspiring.

I have been doing the firm workouts since the 80's. This is a nice addition to my extensive collection. Once you try this you will be hooked.