Watch free The Firm and Burn Workout videos at FitnessMagazine.com.
Strength and cardio exercises in one workout to help you lose 10 pounds in four weeks.
The Crab-Walk Combo exercise works your back, shoulders, arms, abs, and butt.
Dive Bomber - Starting in an inverted V, lower your hips to the floor as you push your upper body forward and keep your chest up. Reverse the motion back in inverted V, never moving your feet in that position the entire time. Do 10 reps total.
-Firm and Burn, Cross Jack - this move is just like a jumping jack, but you're crossing your arms and legs as you bring your arms down. Continue for 30 seconds to 1 minute.
Firm and Burn, Pendulum - In a slight squat position, balance on 1 foot and then down and touch your grounded foot with your opposite hand and rise, raise your already lift leg forward. Do 10 reps, switch sides, and repeat.
Firm and Burn, Rolling sit-Up - Roll your body over to your back side each time your belly up, hunch. Do 10 crunches, then reverse the direction and repeat.
-Firm and Burn, Single-Leg Balance - Remain in squat position of entire move. When you lift your leg out to the side, try not to meet the other side. Do 10 reps, switch sides and repeat.
Firm and Burn, Wall Slide - Make sure you focus on keeping your back against the wall, don't let your hip shift forward as you bring your leg out. That happens, if you're going too high. Do 10 reps, switch side and repeat.
The Spidey Crawl exercise works your back, chest, abs, arms, butt, and legs.