This is the FIRM's original interval training workout, where high-impact floor aerobics and mixed-impact aerobic-toning intervals are alternated with low-impact, slow-paced strength training. The intensity begins in the high-impact warm-up and doesn't let up. The short aerobic intervals include jumps, jacks, skips, high kicks, scissors jumps, rocking horses and running in place. The upper/lower body combo exercises in the aerobic toning intervals include high-impact hops while holding heavy dumbbells. The toning intervals concentrate on either upper or lower body, using a quick-changing mix of exercises that are performed with a variety of weights, different lifting tempos and in every possible position: lying, kneeling, standing, seated and stepping up. After the third aerobic-toning interval the workout moves to the floor for chest, leg and ab toning.

This is a workout for advanced weight trainers only. It's heavy on the shoulder exercises with 13 sets. The rest of the upper body is worked pretty evenly with 14 total sets. It's also very demanding on the legs with heavy dumbbells and ankle weights used for more than 30 sets of step-ups, lunges, dips, and leg lifts. The FIRM introduced "tall box" step-ups as a glute toning device in this high intensity workout. Sandhal cues the exercises well and demonstrates them with good form, but she doesn't give much detailed instruction. This tough, tough workout is best for experienced strength trainers who will recognize which exercises need to be adjusted for safety reasons.

This 1986 Classic was the first video the FIRM produced and the first weight training video I used -- and it worked. But I hadn't used it in many years before I watched it for review purposes. From my new personal trainer perspective, I was surprised to see that the aerobics routines are high-impact, that the toning reps are performed too fast, that many exercises are outdated, that little instruction is given and that lower intensity options are not shown.

The first 24 minutes introduces the FIRM's initial "aerobics with weights" concept. During three of the aerobic routines, you hold 1.5- or 5-lb. weights as you jog (or sometimes jump) in place. The standing toning work is done at a fast tempo to keep this part aerobic too, with upper and lower body moves often combined. The shoulders and biceps are worked repeatedly and nonstop with a variety of weights (5 to 12 pounds) during multiple sets of squats, lunges, plies, and outer thigh lifts. A few triceps and upper back exercises are done during the few minutes your feet are still.

The 28-minute floor toning exercises use ankle weights and dumbbells for kneeling glute routines, push-ups, lying chest exercises, pelvic lifts and ten minutes of intense outer and inner thigh work. A fast-paced abdominal routine hits all areas, upper, lower and obliques.

Although this video is considered a classic, it's beginning to show its age. With many safety modifications this workout may be ok for experienced exercisers who don't need much instruction and know when to substitute a safer version of an exercise, but even they would be better off with a newer FIRM workout (try the FIRM Crosstrainers). Beginners and intermediates should start with the FIRM Basics workouts.

The FIRM's second "aerobics with weights" venture is this 1988 Classic which features Janet Jones Gretsky who never breaks a sweat during the 25-minute high intensity aerobic section. But if you follow her exactly and use the weights she recommends, I bet you will. During the mixed-impact aerobic section the dumbbells are set down for only 5 minutes when high-impact jogging, kicking and jumping keep your heart rate up. During the other 20 minutes of aerobic-toning, you use those dumbbells for 18 sets for the shoulders, 9 for biceps and 8 for triceps. Each set is done with a simultaneous low-impact lower body movement: rear dips, stationary squats, leg lifts, side toe touches, etc. Sometimes the speed of the reps is too fast for good control of the dumbbells.

Ankle weights are added for the 25-minute floor segment that starts with kneeling exercises for upper back, glutes and hamstrings. Inner and outer thigh, ab, and chest exercises lead into the final stretch which showcases Janet's flexibility. Don't expect the same of yourself right away. As with most Classic FIRM tapes, good form is demonstrated, but detailed instructions, cues for body position and breathing, posture checks, and modifications for lower intensity are scant or nonexistent, so this strenuous workout is best used by very experienced intermediates or advanced who know when and how to modify for safety.

If you're an advanced exerciser, or intermediate with good knowledge of proper exercise form, this thorough full body interval training workout will challenge and motivate. Three aerobic routines (10 minutes total) are alternated with three slower-paced toning routines for 31 minutes of interval training. The first and third aerobic tunes use light dumbbells to combine upper body toning with simple foot patterns. Some high impact jumps are sprinkled in.

Concentrating on one muscle group at a time (no upper/lower combos here), Pam demonstrates excellent form for every toning exercise and varies the lowering tempo (eccentric work). Multiple sets of squats, lunges, dips, plies, and step-ups (most holding dumbbells on the shoulders or by the sides) work the legs intensely. The upper body work is often intensified by alternating two muscle groups for four or more sets. The slow tempo of the toning routines makes it easy to go heavier with the weights as you grow stronger.

On the floor ankle weights are used for a long, tough inner thigh routine and left on to increase the intensity of the first ab routine, but are taken off for the second one. (Using ankle weights during ab work is an advanced technique that can stress even a well-conditioned lower back. Be careful.) While Pam's form and execution are excellent, detailed instruction is minimal and few posture or body alignment cues are given. Strength training experience is needed for this workout. If you've got it, cross train with Crosstrainer FIRM Cardio. You'll have complementary workouts for gaining muscle strength and cardio endurance that will be hard to outgrow.

This compact 45-minute workout is one of my favorite FIRM tapes. Easy-to-follow low impact aerobics routines alternate with varied, challenging and well-balanced upper body dumbbell toning routines for an interval training effect.

The first aerobic tune uses 3- to 5-pound dumbbells. The other aerobic routines use no weights, simple footwork and many side-to-side moves to raise the heart rate again after the slower tempo toning sections. The chest, back, and biceps get two sets each; the triceps get three. A seated shoulder super set of four exercises is followed by the FIRM's unique seated ab exercises. On the floor, you do ab crunches, kneeling hamstring exercises and inner and outer thigh lifts. This workout has a stimulating assortment of exercises done in so many different positions--standing, sitting, kneeling, lying down--that it's never boring. It also includes squats, Good Mornings, balance exercises, Kegels and rhythmic breathing exercises.

The lively music and colorful, exotic jungle set is an entertaining change from the FIRM's mansion backdrop. Stacy's cuing for the aerobics is superb, her instructions are precise and thorough, her form is excellent and her teaching style is relaxed yet motivating. What more could you ask of a workout? (Unfortunately, this one is out of print, though you may find it used.)