The Firm Book: Daily Dozen

[14yrbeliever]

I'm (yet again) wanting to start exercising regularly after a several (8+) month hiatus.

The thought of doing almost anything fills me with dread (and I have a gazillion vids to choose from...or at least it feels like a gazillion).

However, the thought of doing the Daily Dozen exercises from the Firm book, 3x/week, along with a Leslie or walking on my manual treadmill seems do-able right now. For that reason alone, I will give it a shot.

However, I was wondering if anyone had actually performed the Firm Book Daily Dozen on a regular basis and what your thoughts were?

[runnermom]

When did the Firm put out this book? It sounds like a good way to start back up again and build a habit of exercise. I hope it works for you!

[mamaste]

I think that is an excellent idea to get started. The Firm used to send out a jumpstart rotation to people who ordered from them. It was a simple set of moves for beginners to get conditioned to start the Firm workouts. It's similar to the Daily Dozen, but can offer you some variety.

Week 1: 15-Minute FIRM® Workout
Perform all the moves in the order in which they appear.
Follow this sequence two times.
Perform the workout 3 times per week.
Do 20 minutes of cardiovascular exercise 3 times this week; walking is a good option.

Week 2: 25-Minute FIRM® Workout
Perform all the moves in the order in which they appear.
Follow this sequence three times.
Perform the workout 3 times per week.
Increase your cardiovascular exercise to 30 minutes 3 times this week.

Exercise Repetitions

Squat 16
· Don’t use any weight to start.
· Stand with feet shoulder distance apart.
· Bend your knees as if sitting in a chair located a little too far behind you.
· Keep your weight in your heels.
· Don’t allow your knees to extend past your toes.
· Press through your heels as you straighten your body to the start position and repeat.

Modified Push-up 16
· Start in a table top position on your hands and knees.
· Place your hands shoulder-width apart.
· Lower your chest toward the floor.
· Keep your back flat and abdominals contracted.
· Press through your hands and push your torso back to the start position to repeat.

Right Dip 16
· Stand with feet together.
· For balance, place your left hand on a chair or other waist level object in your home.
· Step back with your left foot, taking a long stride and lowering the knee toward the floor.
· Bend your right knee, keeping it directly above your ankle.
· Return the left foot to the start position, pressing through your right foot as you do.
· Repeat.

Bent Row 16
· Hold a weight (or weighted object like a soup can) in each hand.
· Sit on a chair.
· Bend at your hips so that your back faces the ceiling.
· Start with your arms extended toward the floor.
· Pull the weight up at an angle toward your hip, squeezing between your shoulder blades.
· Return to the start position and repeat.

Left Dip 16
· Repeat the instructions for right dip above, this time working the left leg.
· The right foot steps back.
· Press into the left heel as you return to the start position.

Overhead Press 16
· Hold a weight (or weighted object) in each hand.
· Begin with your elbows bent and close to your waist and your hands close to your shoulders.
· Press the weights straight up toward the ceiling and then return to the start position.

Upper Crunches 24
· Lie on the floor.
· Cross your arms and rest them on your chest or place your hands behind your head, without interlacing the fingers.
· Contract your abdominals tightly as you lift your shoulders off the floor and exhale.
· Release and inhale.
· Repeat.

[14yrbeliever]

Wow! Thanks, Mamaste! It will be nice to have a little option for variety (and for a 15 min workout on days where my excuse is "I have no time.").

Runnermom--the book was put out several years ago and I honestly have not read it through for a long time. I just remembered the "daily dozen" the other day when I was wondering how to motivate myself to do *something*. So not sure I would say it is a must have book, but as an old Firmie, I had to have it.

Here is a link to the book on Amazon, in case you wanna check it out:
http://www.amazon.com/Firm-Life-Cynt...believers+book

[Joni O]

Wow. I didn't realize the book was still in print. I should re-read mine. I've forgotten all of Anna Benson's interesting 'southern belle' advice.

Also, I thought the book was a lot older than 1998!

[bee1forfitness]

I gave mine to the library about 6 years ago

[Harantwanders]

Thank you Mamaste!

[FirmDancer]

.
I love this! So Mamaste posted the jump start rotation (thank you !!!). But what is the "Daily Dozen" that 14yrbeliever mentioned?

[ellenalesa]

Originally Posted by Joni O

Wow. I didn't realize the book was still in print. I should re-read mine. I've forgotten all of Anna Benson's interesting 'southern belle' advice.

Also, I thought the book was a lot older than 1998!

Can you tell me about the "southern belle" advice? I'm in love with a southern boy, and want to make use of any and all feminine wiles available.

[windyh]

Originally Posted by ellenalesa

Can you tell me about the "southern belle" advice? I'm in love with a southern boy, and want to make use of any and all feminine wiles available.

I grew up in SC & never heard some of their advice.