The Firm Info

CARDIO
Cardio Dance Slim Down
Ultimate Calorie Blaster
Express Cardio
Advanced Cardio Blast
Fat Blasting Cardio
Maximum Cardio Burn
Calorie Killer or Calorie Killer 1 (Same workout, two different names.)
Super Cardio Sculpt
Super Cardio or Super Cardio Mix (Same workout, the second is the DVD version)
Total Fat Blaster
Core Cardio 1
Core Cardio 2
Cardio Sculpt Blaster
Ballroom Aerobics
Cardio Step Mix
Not So Tough Aerobic Mix
Tough Aerobic Mix
Tough Cardio Mix

SCULPT
Fat Burning Cardio Toning
Slim & Sculpt Stability Ball
Sculpt & Tone Pilates
Jiggle Free Abs
Supercharged Sculpting
Hips, Thighs, and Abs
Express Total Body Shaping
Total Sculpt + Abs
Upper Body Sculpt
Firm Abs
Ab Sculpt
Body Sculpt
Super Body Sculpt
Super Sculpting
Lower Body Split
Upper Body Split
Maximum Body Shaping or Maximum Body Sculpting (Same workout, 2 names.)
Sculpted Buns, Hips & Thighs or Lie Down & Workout (Same workout, 2 names.)
Tough Tape 2
5 Day Abs (5 short Ab workouts 6-9 min each)
Upper Body
Standing Legs or Lower Body Sculpting (Same Workout, 2 names.)
Bust and Butt
Body Sculpt Blaster
Lower Body Sculpt Vol 1
Lower Body Sculpt Vol 2
Boot Camp 3 in 1 Mix
More 5 Day Abs
Tough Tape 1
Better Body and Buns
Sculpting with Weights

Yoga
FIRM Power Yoga
Slim Solutions Yoga for Beginners
Yoga Express

Stretch
5 Day Stretch

List in Order by System

Body Sculpting System 1
» Cardio Sculpt
» Body Sculpt
» Ab Sculpt

Body Sculpting System 1-6 Pack
» Cardio Sculpt Blaster
» Body Sculpt Blaster
» Super Body Sculpt
» Super Cardio Sculpt
» Lower Body Sculpt 1
» Lower Body Sculpt 2

Body Sculpting System 2
» Complete Aerobics & Weight Training
» Maximum Cardio Burn
» Total Sculpt plus Abs
» Calorie Killer
» Upper Body Sculpt
» FIRM Abs

Body Sculpting System 3
» Complete Body Sculpting
» Total Muscle Shaping
» Fat Blasting Cardio
» FIRM Hips, Thighs, & Abs
» Express Cardio
» Advanced Cardio Blast

BSS4 – Transfirmer

-Aerobic Body Sculpting
-Ultimate Calorie Blaster
-Supercharged Sculpting
-JF, Abs, Arm, and Buns (add-ons)

2006 Releases
» Cardio Dance Slim Down
» Ultimate Fat Burning Workout
» Fat Burning Sculpting Ball
» Fat Burning Cardio Sculpt
» Slim & Sculpt Stability Ball
» Sculpt & Tone Pilates
» Slim Solutions for Yoga Beginners
» Yoga Express

2006 Releases in their categories:

C+S:
Ultimate Fat Burning Workout
Fat Burning Sculpting Ball

C:
Cardio Dance Slim Down

S:
Fat Burning Cardio Toning
Slim & Sculpt Stability Ball
Sculpt & Tone Pilates

Yoga (really is a category all its own; use them on rest days or at the end of another workout):
Slim Solutions for Yoga Beginners
Express Yoga

Firm Dvd's with Times

Firm by Category w/times

Cardio + Sculpt
1. Complete Aerobics and Weight Training (2) (57.5)
2. Cardio Sculpt (1) (57)
3. Body Sculpting Basics Vol 1 (60)
4. Time Crunch Workout Vol 4 (42)
5. Time Crunch Workout (57)
6. Crosstrainer Firm Cardio (66)
7. Total Body Shaping Mix (51)
8. Cardio Split (65)
9. Low Impact Aerobics Vol 2 (62)
10. Abs, Hips and Thighs Sculpting Vol 5 (46)
11. Complete Aerobic Weight Training Vol 6 (52) 12. Crosstrainers Firm Strength (57)
13. The Hare (62)
14. The Tortoise (61)
15. Basic Abs, Buns and Thighs (45)
16. Basic Fat Burning (45)
17. Maximum Cardio (47)
18. Lower Body Shaping (45)
19. Prime Power Total Body (45)
20. Calorie Killer 2 (46)
21. Cardio Burn (46)
22. Complete Body Sculpting (3) (46)
23. Total Muscle Shaping (3) (46)

Cardio
1. Maximum Cardio Burn (2) (51)
2. Calorie Killer (2 add on) (39)
3. Super Cardio Sculpt (1 add on) (39.45)
4. Super Cardio (60)
5. Super Cardio Mix (60)
6. Total Fat Blaster (44.5)
7. Core Cardio 1 (47)
8. Core Cardio 2 (46)
9. Cardio Sculpt Blaster (1 add on) (29.5)
10. Ballroom Aerobics (44)
11. Cardio Step Mix (63)
12. Not So Tough Aerobic Mix (40)
13. Tough Aerobic Mix (47)
14. Tough Cardio Mix (45)
15. Advanced Cardio Blast (3) (30)
16. Express Cardio (3) (30)
17. Fat Blasting Cardio (3) (30)

Sculpt
1. Total Sculpt + Abs (2) (55)
2. Upper Body Sculpt (2 add on) (33)
3. Firm Abs (2 add on) (43)
4. Ab Sculpt (1) (25)
5. Body Sculpt (1) (47.5)
6. Super Body Sculpt (1 add on) (42.15)
7. Super Sculpting (49)
8. Lower Body Split (70)
9. Upper Body Split (61)
10. Maximum Body Shaping (45)
11. Sculpted Buns, Hips and Thighs (34)
12. Tough Tape 2 (45)
13. 5 Day Abs (7, 7, 6, 9, 6)
14. Upper Body (40)
15. Standing Legs (45)
16. Bust and Butt (43)
17. Body Sculpt Blaster (1 add on) (31)
18. Lower Body Sculpt Vol 1 (1 add on) (30.30)
19. Lower Body Sculpt Vol 2 (1 add on) (32.15)
20. Boot Camp 3 in 1 Mix (80)
21. Lower Body Sculpting (29)
22. More 5 Day Abs (6, 5, 5, 6, 5)
23. Tough Tape 1 (42)
24. Better Body and Buns (45)
25. 5 Day Stretch (10, 9, 9, 7, 5)
26. Sculpting with Weights (45)
27. Express Total Body Shaping (3)
28. Firm Hips, Thighs & Abs (3)
29. Firm Power Yoga (3)

Firm Misc Info

Stability Ball Sizing

Size	FIRM
55cm	5' 0" to 5' 5"
65cm	5' 6" to 5' 11"
75cm	6' 0" to 6' 3"

Firm Rotations

Beginner Rotation – TransFIRMer

1 Aerobic Body Shaping
2 Rest
3 Ultimate Calorie Blaster
4 Rest
5 Supercharged Sculpting
6 Rest
7 Jiggle Free Abs
8 Rest
9 Aerobic Body Shaping
10 Rest
11 Ultimate Calorie Blaster
12 Rest
13 Supercharged Sculpting
14 Rest
15 Aerobic Body Shaping
16 Rest
17 Ultimate Calorie Blaster
18 Rest
19 Supercharged Sculpting
20 Rest
21 Jiggle Free Abs
22 Rest
23 Aerobic Body Shaping
24 Rest
25 Ultimate Calorie Blaster
26 Rest
27 Supercharged Sculpting
28 Rest

TransFIRMer Intermediate Rotation

Day 1--ABS
Day 2--UCB
Day 3--Rest
Day 4--SchS
Day 5--UCB
Day 6--Rest
Day 7--ABS
Day 8--SchS
Day 9--Rest
Day 10-UCB
Day 11-JF Abs
Day 12-Rest
Day 13-ABS
Day 14-UCB
Day 15-Rest
Day 16-SchS
Day 17-ABS
Day 18-Rest
Day 19-JFAbs
Day 20-ABS
Day 21-Rest
Day 22-SchS
Day 23-UCB
Day 24-Rest
Day 25-ABS
Day 26-UCB
Day 27-Rest
Day 28-ABS

TransFIRMer Advanced Rotation

Day 1--ABS
Day 2--UCB
Day 3--SchS
Day 4--Rest
Day 5--ABS
Day 6--UCB
Day 7--JF Abs
Day 8--Rest
Day 9--SchS
Day 10-UCB
Day 11-ABS
Day 12-Rest
Day 13-SchS
Day 14-UCB
Day 15-JF Abs
Day 16-Rest
Day 17-ABS
Day 18-UCB
Day 19-SchS
Day 20-Rest
Day 21-ABS
Day 22-UCB
Day 23-JF Abs
Day 24-Rest
Day 25-SchS
Day 26-UCB
Day 27-ABS
Day 28 Rest

Start-up Rotation – BSS2

1 Total Sculpt
2 Rest
3 CA&WT
4 Rest
5 Total Sculpt
6 Rest
7 Rest
8 Total Sculpt
9 Rest
10 CA&WT
11 Rest
12 Total Sculpt
13 Rest
14 Rest
15 Maximum Cardio Burn
16 Rest
17 CA&WT
18 Rest
19 Maximum Cardio Burn
20 Rest
21 Rest
22 CA&WT
23 Rest
24 Maximum Cardio Burn
25 Rest
26 Total Sculpt
27 Rest
28 Maximum Cardio Burn

Beginner’s Rotation – BSS2

1 Complete Aerobics & Weight Training
2 Rest
3 Max Cardio Burn
4 Rest
5 Total Sculpt + Abs
6 Rest
7 Max Cardio Burn
8 Rest
9 Complete Aerobics & Weight Training
10 Rest
11 Max Cardio Burn
12 Rest
13 Total Sculpt + Abs
14 Rest
15 Max Cardio Burn
16 Rest
17 Complete Aerobics & Weight Training
18 Rest
19 Max Cardio Burn
20 Rest
21 Total Sculpt + Abs
22 Rest
23 Max Cardio Burn
24 Rest
25 Complete Aerobics & Weight Training
26 Rest
27 Max Cardio Burn
28 Rest

Intermediate – BSS2

1 CA&WT
2 Max Cardio Burn
3 Rest
4 Total Sculpt
5 Max Cardio Burn
6 Rest
7 CA&WT
8 Max Cardio Burn
9 Rest
10 Total Sculpt
11 CA&WT
12 Rest
13 total Sculpt
14 Max Cardio Burn
15 Rest
16 CA&WT
17 Max Cardio Burn
18 Rest
19 Total Sculpt
20 CA&WT
21 Rest
22 Total Sculpt
23 Max Cardio Burn
24 Rest
25 CA&WT
26 Max Cardio Burn
27 Rest
28 Total Sculpt

Advanced Rotation – BSS2

1 Total Sculpt
2 Max Cardio Burn
3 CA&WT
4 Rest
5 Total Sculpt
6 CA&WT
7 Max Cardio Burn
8 Rest
9 CA&WT
10 Max Cardio Burn
11 Total Sculpt
12 Rest
13 Total Sculpt
14 CA&WT
15 Max Cardio Burn
16 Rest
17 Total Sculpt
18 Max Cardio Burn
19 CA&WT
20 Rest
21 Total Sculpt
22 CA&WT
23 Max Cardio Burn
24 Rest
25 CA&WT
26 Max Cardio Burn
27 Total Sculpt
28 Rest

Ready, Set, Go!
Rev up your body with the Cardio Pump video rotation

We all know that regular aerobic workouts help us lose weight and look great, but another (and perhaps even more important) benefit of aerobic exercise is improved heart health. To get your ticker in tip-top shape, this month's featured rotation highlights cardiovascular exercise -- get ready to sweat!

Each week follows the same cycle: three days of workouts, a rest day, two more days of workouts and another rest day. Feel free to add light cardio, like walking or biking, or just some everyday household chores, on the rest days.

The majority of the workouts included in the rotation are cardio or cardio+sculpt for obvious reasons, but there are also two sculpt workouts included because these workouts incorporate two basic principles of The FIRM's aerobic weight training method:

1. Peripheral Heart Action (PHA) Training -- Exercises are performed at opposite extremes of the body to really get your heart pumping. An example of PHA is: Squats, then Bent Row, Plie, and then Biceps Curl. Or, Dips on the right leg, some Bicep Curls, then Dips on the left leg and Triceps Kickback.

2. Heavy 4-Limb Training -- Combines an upper body move (Biceps Curl) with a lower body move (Squats) so that all four limbs move at once, causing your heart rate to soar.

Cardio Pump Featured Videos
Body Sculpt Blaster
Body Sculpting Basics
Calorie Killer
Cardio Sculpt
Cardio Sculpt Blaster
Complete Aerobic & Weight Training
Fat Blaster
FIRM Cardio
Maximum Body Shaping
Maximum Cardio Burn
Super Cardio
Super Cardio Sculpt

Get ready to rev up your heart rate and burn fat with the Cardio Pump video rotation! If you wish to follow the February calendar, use the rotation below.

February

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

1

2

3

4

5

6

7

Complete Aerobic & Weight Training

Calorie Killer

Body Sculpt Blaster & Super Cardio Sculpt

Rest

Cardio Sculpt

Super Cardio

Rest

8

9

10

11

12

13

14

Body Sculpting Basics

Fat Blaster

Maximum Body Shaping & Cardio Sculpt Blaster

Rest

FIRM Cardio

Maximum Cardio Burn

Rest

15

16

17

18

19

20

21

Cardio Sculpt

Super Cardio

Body Sculpt Blaster & Super Cardio Sculpt

Rest

Complete Aerobic & Weight Training

Calorie Killer

Rest

22

23

24

25

26

27

28

FIRM Cardio

Maximum Cardio Burn

Maximum Body Shaping & Cardio Sculpt Blaster

Rest

Body Sculpting Basics

Fat Blaster

Rest

29

Complete Aerobic & Weight Training

If you wish to begin the rotation at any time during the month, or in any subsequent month, use the following version. Begin with Day 1, which could fall on a Wednesday, Friday or Saturday. Using your date book or a wall calendar, plug in the workouts and the rest days in the order they appear here, beginning with Day 1 and ending with Day 28.

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Complete Aerobic & Weight Training

Calorie Killer

Body Sculpt Blaster & Super Cardio Sculpt

Rest

Cardio Sculpt

Super Cardio

Rest

Day 8

Day 9

Day 10

Day 11

Day 12

Day 13

Day 14

Body Sculpting Basics

Fat Blaster

Maximum Body Shaping & Cardio Sculpt Blaster

Rest

FIRM Cardio

Maximum Cardio Burn

Rest

Day 15

Day 16

Day 17

Day 18

Day 19

Day 20

Day 21

Cardio Sculpt

Super Cardio

Body Sculpt Blaster & Super Cardio Sculpt

Rest

Complete Aerobic & Weight Training

Calorie Killer

Rest

Day 22

Day 23

Day 24

Day 25

Day 26

Day 27

Day 28

FIRM Cardio

Maximum Cardio Burn

Maximum Body Shaping & Cardio Sculpt Blaster

Rest

Body Sculpting Basics

Fat Blaster

Rest

FIRM FEBRUARY CARDIO SCHEDULE...Here it is, for those of you who are interested!

1 REST
2 Super Cardio
3 Ulimate Fat Burning Workout
4 Express Cardio
5 Complete Aerobics and Weight Training
6 REST
7 Super Cardio Sculpt
8 Maximum Body Shaping
9 Cardio Sculpt Blaster
10 REST
11 Cardio Dance Slim Down
12 Complete Body Sculpting
13 Maximum Cardio Burn
14 Fat Burning Sculpting Ball
15 REST
16 Ultimate Calorie Blaster
17 Total Body Shaping Mix
18 Advanced Cardio Blast
19 REST
20 Fat Blasting Cardio
21 Cardio Sculpt
22 Calorie Killer
23 Jiggle Free Buns
24 REST
25 Fat Blasting Cardio
26 Super Body Sculpt
27 Super Cardio
28 REST

Firm Rotation Substitution Help

Need a Video Substitution? Here's help!

	The FIRM offers 3 different types of workouts because variety is the key to success. In order to maximize your results, stay motivated and feel good, we recommend alternating the 3 workout types throughout each of your workout cycles. If you are following one of our many rotation calendars, but do not have all of the workouts included, you can substitute it for another video in the same category. First, look at the various categories and levels for the video suggested. Then find a video under the same heading that you do have to use as a substitute.

Cardio+Sculpt: This is The FIRM's signature workout because it is the most efficient and effective for weight loss and muscle shaping. Cardio+sculpt should be the heart of your workout regimen. All of these workouts have alternating segments of light to heavy weight training and floor or step aerobics. They are designed to keep your heart rate elevated for maximum fat burning while sculpting lean muscle to boost your metabolism even when you aren't working out. *All Levels* *Body Sculpting Basics with Susan Harris* *Time Crunch Workout with Susan Harris & Kai Soremekun* *Cardio Sculpt with Allie Del Rio* *Complete Aerobics & Weight Training with Emily Welsh* *Complete Body Sculpting with Christa Riley* *Total Muscle Shaping with Stephanie Huckabee* *Aerobic Body Shaping with Allie Del Rio* *Jiggle Free Buns (lower body only + cardio) with Pam Cauthen Meriwether* *Jiggle Free Arms (upper body only + cardio) with Stephanie Huckabee* *Beginner/Intermediate* *Cardio Split with Multiple FIRM leads* *Intermediate/Advanced* *FIRM Strength with Pam Cauthen* *FIRM Cardio with Heidi Tanner* *Total Body Shaping Mix with Multiple FIRM leads* Cardio: The FIRM's cardio workouts will boost your heart rate to both burn calories and improve your heart health. FIRM cardio workouts alternate segments of floor aerobics, stepping routines and light weight training intervals. Cardio should be a supplement to your cardio+sculpt workouts, which provide the maximum weight loss and muscle-shaping results in minimum time. *All Levels:* *Cardio Sculpt Blaster with Lisa Kay* *Super Cardio Sculpt with Nancy Tucker* *Maximum Cardio - Plus Abs with Allie Del Rio* *Calorie Killer I with Nancy Tucker* *Fat Blasting Cardio with Lisa Kay* *Express Cardio with Stephanie Huckabee* *Ultimate Calorie Blaster with Stephanie Huckabee* *Beginner/Intermediate* *Fat Blaster with Multiple FIRM Leads* *Intermediate/Advanced* *Super Cardio with Multiple FIRM Leads* *Advanced* *Advanced Cardio Blast with Lisa Kay* Sculpt: Sculpting workouts will improve the shape and definition of your physique. For variety and personal interest, The FIRM offers total body sculpting workouts as well as area-specific workouts. The various types are separated below. Because we know that you cannot spot reduce, we recommend sculpting workouts as a supplement to The FIRM's signature workout: cardio+sculpt. Total Body *All Levels* *Sculpted Buns, Hips & Thighs with Tracie Long* *Body Sculpt with Jennifer Carman* *Body Sculpt Blaster with Nancy Tucker* *Super Body Sculpt with Stephanie Corley* *Total Sculpt - Plus Abs with Jen Carman* *Express Total Body Shaping with Pam Cauthen Meriwether* *Supercharged Sculpting with Pam Cauthen Meriwether* *Beginner/Intermediate* *Maximum Body Shaping with Tracie Long* *Intermediate/Advanced* *Tough Tape 2 with Multiple FIRM Leads* *Super Sculpting with Multiple FIRM Leads* Abs *All Levels* *5-Day Abs with Multiple FIRM leads* *Ab Sculpt with Lisa Kay* *FIRM Abs with Nancy Tucker* *Jiggle Free Abs with Allie Del Rio* Lower Body *All Levels* *Lower Body Sculpt I with Lisa Kay* *Lower Body Sculpt II with Libby Heath* *FIRM Hips, Thighs & Abs with Pam Cauthen Meriwether* *Intermediate/Advanced* *Standing Legs with Multiple FIRM Leads* *Lower-Body Split with Multiple FIRM Leads* Upper Body *All Levels* *FIRM Upper Body with Janet Brooks* *Upper Body with Multiple FIRM Leads* *Upper-Body Split with Multiple FIRM Leads*

List in Order by System

BSS4 – Transfirmer

-Aerobic Body Sculpting
-Ultimate Calorie Blaster
-Supercharged Sculpting
-JF, Abs, Arm, and Buns (add-ons)

Firm by Category w/times

Sets Only q/ classifications

C+S
Cardio Sculpt (BSS1)
Complete Aerobics and Weight Training (BSS2)
Total Muscle Shaping (BSS3)
Complete Body Sculpting (BSS3)
Aerobic Body Shaping (TransFIRMer)
Jiggle Free Buns (add on TransFIRMer)
Jiggle Free Arms (add on TransFIRMer)

Cardio:
Super Cardio Sculpt (6 pack add on to BSS1)
Cardio Sculpt Blaster (6 pack)
Maximum Cardio Burn Plus Abs (BSS2)
Calorie Killer with Nancy Tucker (add on BSS2)
Fat Blasting Cardio (BSS3)
Advanced Cardio Blast (add on BSS3)
Express Cardio (Add on BSS3)
Ultimate Calorie Blast (TransFIRMer)

Sculpt:
Body Sculpt (BSS1)
Ab Sculpt (BSS1)
Body Sculpt Blaster (6 pack)
Super Body Sculpt (6 pack)
Total Sculpt Plus Abs (BSS2)
Upper Body Sculpt with Janet Brooks (add on BSS2)
Express Total Body Shaping (add on BSS3)
Firm Hips, Thighs and Abs (add on BSS3)
Supercharged Sculpting (TransFIRMer)
Jiggle Free Abs (add on TransFIRMer)

Watp Dvds

Watp Walk and Kick

Watp walk and Jog

You Can Do Yoga

You Can Do Pilates (stretchie band needed)

Watp Express 1 and 2 Mile (stretchie band needed)

Watp Express 4 Mile Super Challenge (stretchie band needed)

Watp Express Walk Strong (stretchie band needed)

Watp for Abs 1, 2 and 3 Mile

Stability Ball Sizing

Size	FIRM
55cm	5' 0" to 5' 5"
65cm	5' 6" to 5' 11"
75cm	6' 0" to 6' 3"

Erica

Navigation:

The Firm Info

The Firm DVDs by Category, etc.

Firm Dvd's with Times

Firm Misc Info

Firm Rotations

Firm Rotation Substitution Help