The FIRM: Target Toning Zero-in-Ten with Emily Welsh

A body-part-targeted workout with a unique twist — each 10-minute segment also includes a complementary cardio element (e.g. the “Leg Definer” segment alternates squats and lunges with plyometric aerobics). This aero/tone interval technique keeps you burning calories as you tone specific “problem areas.” Each segment has a body-part focus: legs, arms, upper/lower, abs and buns. But they're all different. Some emphasize the cardio, others the toning. Some feature short intervals, others have longer progressions. Some are mostly standing, others are mostly floorwork.

Requires 3 to 10 lb. dumbbells. One-on-one instruction by Emily Welsh and Rebekah Sturkie.

Note: all-new production, not re-edited from earlier videos.

Instructor: Emily Welsh
Instructor: Rebekah Sturkie

Stay in shape even when you’re short on time. Even with only 10 minutes to spare in your busy day, you can still be trim and toned. These five 10-minute workouts were designed to give you the benefit of a full-length workout in just a fraction of the time. Sculpt and strengthen while you jump-start your metabolism – with or without hand weights – thanks to these five challenging workouts for total body empowerment.

LEAN LEGS Tone thighs and legs for that long, lean look you’ve always craved.

FEARLESS ARMS A concentrated, high-powered workout to sculpt your upper body fast.

BIKINI BODY BLAZE The ultimate body-slimming workout that uses heart-pumping cardio to give you a bikini ready body fast.

ABS-OLUTE CORE Get a powerful midsection with moves that target your abs and obliques.

BUN BURN Burn fat with cardio and sculpting moves for a firmer, tighter set of buns.

THE FIRM METHODOLOGY: For more than 25 years, The FIRM has combined weight training with cardio in a unique way to help you develop the body you’ve always wanted. The FIRM method maximized your ability to sculpt and shape your entire body, burning up to three times more fat than cardio alone.