08-22-20, 01:10 PM | |
Join Date: Apr 2009
Location: Ohio
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I love the Basics set so much. I wonder if you could a rotation that combined the Basics and FIRM Express, since if you modify those down they're sort of quasi-beginner workouts (at least in terms of the time they take, just 20 minutes each DVD). The fact that they also go in cycles that ramp up the intensity is cool, and they each have a different focus (Cardio, Cardio/Sculpt, and Sculpt). The Basics are even easier but are 45 minutes long, so it could provide a nice counterbalance between HIIT and more classic AWT.
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08-22-20, 02:55 PM | ||
Join Date: May 2008
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Quote:
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08-22-20, 02:59 PM | |
Join Date: Jun 2010
Location: A back road in Oregon
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I looked through my rotations, and didn't see a specific Basics version. Some later FIRM club rotations included them among other titles. I will add that rotating All the Basics is very enjoyable, which includes FIRM Basics Time Crunch Weights and Time Crunch Cardio.
These are complete 12 minute sessions, 4 to a disc. Weights rotates between upper and lower body days. The cast and music echo the Supers ( Crosstrainers Super Sculpting and Super Cardio) released in 1999. These Time Crunch Basics rotate well with the 1997 Basics trio.
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08-22-20, 07:21 PM | |
Join Date: May 2008
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Here it is. I actually used this rotation to get into regular exercise. I love it and find it truly doable even for a complete beginner.
Lablover's All-FIRM Beginner/Intermediate Rotation ________________________________________ --- Originally posted by Lablover, sometime in 2000 on old FIRM forum --- I remember how frustrating it felt when I was just starting out and it seemed like I'd never advance...so I took a quick look at the 90 day rotation and I've tried to create a modified Basics/intermediate rotation that uses most of the same icon principles. I hope this doesn't seem too overwhelming. Remember, these are just suggestions. You should modify where needed (either heavier or lighter). Also, if 6x a week is just too much. Feel free to pull out one or two workouts a week. Just take out the type of workout you are less focused on (i.e. if you want to increase strength, take out a hare/cardio workout and vice versa). Good luck! *** Week 1 *** 1 -- Basics SwW 2 -- NSTA + Abs 3 -- Vol 4 (1/2-2/3 the weights you used in Basics SwW) 4 -- Basics ABT 5 -- Power Walk (30-40 min) + Abs 6 -- Vol 6 (1/2-2/3 the weights you used in Basics SwW) 7 -- rest *** Week 2 *** 1 -- Basics SwW 2 -- Basics FB 3 -- NSTA + Abs 4 -- LBS with no ankle weights + Abs 5 -- Basics ABT 6 -- Basics FB 7 -- rest *** Week 3 *** 1 -- Basics SwW 2 -- Power Walk (30-40 min) + Abs 3 -- rest 4 -- Basics ABT 5 -- NSTA + Abs 6 -- Vol 4 (1/2-2/3 weights used in Basics SwW) 7 -- rest *** Week 4 *** 1 -- Basics SwW 2 -- Basics FB 3 -- Basics ABT 4 -- Basics FB 5 -- Basics ABT 6 -- Power Walk (30-40 min) + Abs 7 -- rest *** Week 5 *** REST -- continue doing abs, power walking, and stretching *** Week 6 *** 1 -- Basics SwW 2 -- NSTA + Abs 3 -- Vol 4 (if you feel strong, try upping poundage) 4 -- Power Walk (30-40 min) + Abs 5 -- PPLB 6 -- Tri-Trainers FB (modify as needed) 7 -- rest CHECK: How are you feeling? Exhausted or weak? If so, repeat weeks 1-6 again. *** Week 7 *** 1 -- Basics ABT 2 -- Bascis FB 3 -- NSTA + Abs 4 -- Basics FB 5 -- TT2 (with no weights) 6 -- Power Walk (30-40 min) 7 -- rest *** Week 8 *** 1 -- PPFB + LBS 2 -- Vol 6 (if you feel strong, try upping poundage) 3 -- rest 4 -- Vol 4 5 -- PPLB 6 -- Power Walk (30-40 min) +Abs 7 -- rest *** Week 9 *** REST -- keep up abs, power walking and stretching *** Week 10 *** 1 -- Basics SwW 2 -- Vol 4 3 -- Basics FB 4 -- PPLB + Power Walk (30 min) 5 -- Basics ABT 6 -- Tri-Trainers FB 7 -- rest *** Week 11 *** 1 -- Vol 6 2 -- PPFB + Power Walk (30 min) 3 -- Vol 4 4 -- PPLB + Abs 5 -- PPFB + Power Walk (30 min) 6 -- Tri-Trainers MBS (with no weights) 7 -- rest *** Week 12 *** 1 -- Basics SwW 2 -- Tri-Trainers FB + LBS 3 -- Basics ABT + Power Walk (30 min) 4 -- LBS + NSTA 5 -- Basics SwW 6 -- Tri-Trainers FB 7 -- rest *** Week 13 *** 1-- Basics ABT + NSTA 2 -- PPFB + Power Walk (30 min) 3 -- rest 4 -- PPLB + Power Walk (30 min) 5 -- PPFB + Power Walk (30 min) 6 -- Vol 6 7 -- rest *** Week 14 *** 1 -- Basics FB 2 -- Tri-Trainers MBS 3 -- Vol 4 4 -- Basics ABT 5 -- Basics FB 6 -- Vol 6 7 -- rest *** Substitution Suggestions *** 1 -- Classics: Vol 4-6 (all low impact or step, and generally slower moves than 1-3); Vol 6 is probably the best for beginners, then Vol 4 and then Vol 5. 2 -- Full Barbell: There were no beginner/interm. level total body tapes, so the Tortoises are used. See below. However, if you feel strong enough, give TT2 a shot. It's easier than TT, and much better balanced. Just try it with very light weights at first, or no weights and see how you feel. 3 -- Tortoise: Basics SwW, Basics ABT, MBS, BBB, FS, FC, Tortoise. 4 -- Hare: No Hares either. CB, MC, PC and Hare are probably all too difficult and potentially discouraging for beginners. So the Cardios are used in lieu of them. See below. 5 -- Cardio: Basics FB, NSTA, FB, Step videos, Tae-Bo, power walking, anything aerobic. Feel free to substitute with other fun activities as well (soccer games, frisbee, etc). 6 -- Split Barbell: PPFB, PPLB, SL, UB, LBSplit and UBSplit are probably too difficult, but if you don't have the prime powers, try SL and UB with very light or no weights and see if you can use them. If not, just chose your most lower body focused/upper body focused tapes, such as FS and/or TT2 with light weights (for upper body) and Basics ABT and/or BBB with light weights (for lower body). 7 -- Abs: 5DA (day 5 is great for beginners), M5DA (day 3 is also good), any other ab tape. 8 -- Floorwork: LBS, SBHT (but don't do abs on that day if you do this one...this has like 4 sets). Remember, these are just suggestions...you should feel free to cross-train, rest or substitute depending on how your body feels. Be especially careful to chose primarily lower/upper body videos if you choose alternate videos for the split barbell -- you don't want to overwork the legs on a day when you should be focused on upper body and vice versa. *** Tips and Misc Info *** 1 -- Only Vol 4 and Vol 6 are used from the Classics, because working out 6x a week is intense for anyone, and the intent of this rotation is to help someone transition over into the more advanced Firm tapes. Vol 4 and Vol 6 are both low impact, slower in pace, and excellently cued. Vol 5 is also low impact, but the cueing on it is not as good and it is not as well-rounded. The same rationale was used with the Tri-trainers -- (1) MBS is so well cued and goes at a slower pace than BB&B, and (2) even though the cueing in FB could be better, the workout falls somewhere between NSTAM and Tough Aerobics Mix in intensity and difficulty. After doing this rotation, you should be able to approach some of the more difficult classics (Vol 1-3), as well as the more difficult, more focused workouts (TAM, BB&B, SL, UB). Vol 4, Vol 6, FB and MBS, are good "bridges" to help the beginner/intermediate person over the hump to the next level in intensity in their workouts. 2 -- For weeks 5 and 9, you should do as much of the abs/walking/stretching as your body feels comfortable doing. You should really look at those weeks as recovery weeks. So don't go full out, and if you feel like you just need to do nothing but rest for a week, don't feel guilty about taking that entire week off. Remember, you're in the exercise thing for the long haul, not just 90 days or 100 workouts. So taking the rest week and recovering is well worth it 3 -- For those who find NSTA too hard: Try doing it without a step. Just use masking tape on your floor to make a square for your "box" and do the workout ON THE FLOOR, using your masking taped square as though it were your short box. Then over time you can work up to actually using the box. 4 -- To gradually increase intensity of NSTA: Start with no steps and no weights. Work up to a 4" step with 1 lb weights in each hand...and so on. Every time it starts to feel too easy, up the weights or the step or just the intensity of the arm movements and marches during the low-impact sections.
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Life is not about who you once were. It is about who you are right now and the person you have the potential to become. |
08-22-20, 08:17 PM | |
Join Date: May 2004
Location: Modify City, State of Fierce
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mamaste Thanks for posting!!
Can anyone comment (beyond what is in the notes) if you don't have the Prime powers workouts whether the BSS3 workouts : C+S - 49 - Complete Body Sculpting (CBSc)* C+S - 46 - Total Muscle Shaping (TMSh)* Would these make adequate substitutes?
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firm basics, firm rotation, lablover's rotations, the firm |
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