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The Firm: Maximum Body Sculpting illustrates a perfect marriage of weight training and aerobics that can achieve optimum results. This 45-minute workout combines cardiovascular intervals with weights for a supercharged workout that doesn't miss a beat. Instructor Tracie Long's direction is both inspiring and thoughtful as the major muscles are trained through a series of basic (but not easy) exercises. Correct form and body alignment are given great attention throughout each phase of this program. Beginners and first-time weight trainers can benefit from this informative lesson on safe and effective weight lifting, yet all fitness levels will be challenged by the intensity of this interval format. Several doses of squats, lunges, and plis work the lower body while pushups, curls, and dips strengthen the upper body. This program is far-reaching and there is not a muscle that goes without notice (or without work). The combination of aerobic and anaerobic work is rounded out with abdominal exercises and isometric floor work for the glutes and thighs. Participants will need a 12- to 16-inch step, a dowel (brooms or mops can be used), and a variety of weights (the program suggests 5 to 8 pounds for women and 5 to 15 pounds for men). The Firm presents an effective approach to achieving personal fitness goals because it delivers a one-two punch with this cardio-weight combo, and it doesn't neglect education or safety in the process. --Olivia Voigts

• Package Dimensions : 7.32 x 4.19 x 1.12 inches; 6.13 ounces
• Release date : December 19, 2000
• Date First Available : September 29, 2006
• Actors : Firm
• Studio : Lions Gate