The FIRM™

Tamela Hastie
Dale Brabham
Carissa Foster
43 Min. Total Body Workout

A HEAVY-WEIGHT, ENDURANCE-BUILDING MARATHON, BUST & BUTT
has intense, total-body WEIGHT WORK (35 min) that ‘firms’ and ‘lifts’ your entire
body-especially chest and buttocks by building underlying muscles. Special
sequencing in BUST & BUTT creates a strong, secondary aerobic effect for
added fat loss! The FIRM’s® unique, extensive variety of exercises ends
boredom because each muscle group is isolated for complete, balanced shaping
and firming-and beautiful lift.
Three master instructors-Tamela Hastie, Dale Brabham and Carissa Foster-
leads you through state-of-the-art new weight routines, synchronized to all-new
music. You’ll feel energized and ready to take on the day-or night- with lifted
spirits, bust and butt!! Cross train this workout with Core Cardio 1 and Core
Cardio 2 for extra aerobic intensity.
WARM-UP/STRETCH (6 min.) uses light dumbbells and weighted ball. Tough
ABDOMINAL WORK (5 min.) uses ‘core stability’ moves with weighted ball.
PHA (Peripheral Heart Action) for 24 min. alternates between upper and lower
body exercises. FLOOR WORK (7 min.) and COOLDOWN/STRETCH (2 min.)
leaves you de-stressed, firmer and lifted.

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Recommend equipment: dumbbells, ankle weights, short ‘aerobic step’, Fanny
Lifter® extra-tall “muscle-shaping step”, weighted ball and barbell.