Anna Benson Workouts

"Twelve 'Original FitPrime Workouts' were created on a farm in St. Matthews, SC between 2001 and 2003. While low budget, each has a gutsy, creative flair, and sweaty, unabated level of intensity*, which has made them favorites with many home exercisers. The first to combine multiple exercise methods in one workout (Non-Dominant Training, weights, cardio, core pilates fusion, functional conditioning, pelvic diaphragm development & yoga); results were not only fast and visible, but also created subtle internal changes in posture, balance and flexibility. Trained for many years by Anna Benson in both The Firm and FitPrime productions, Susan Harris, Tracie Long, Jeanne Ann Copleston, Kelsie Daniels, Carissa Foster and Heidi Tanner are some of the best instructors of this decade. Each shares their special talents in these works. Soundtracks are compiled from diverse musical types and exercises are tightly synchronized to enhance the workout experience. Strong Bear, was voted one the top workouts of 2004 by Fitness Magazine. These workout concepts provided the foundation for the 12 WHFN workouts released in 2005.

* With a smart choice of appropriate resistance, and reduced range-of-motion, all workouts can be modified to any level.


From The Ground Up
Beginner (DVD)
$19.99
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22


Just Right Cardio
Intermeditate to Advanced (DVD)
$12.19
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Original CrunchTime with Susan Harris
Advanced
(DVD-R)
$22.99
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YouTube Preview This tough, short 45 min. workout (2004 Release) alternates cardio & weights to burn fat faster than any other exercise method. Brief, yet intense 'cardio bursts' alternate with dumbbells sets. The upper body, hips & thighs are sequenced to reach total failure quickly. Inserted where appropriate, yoga asanas and functional moves with balance requirements recruit all muscles and joints for total development.

A Non-Dominant Trainer, the weak side (usually left) of the body works first, followed by the Dominant side. Minimal equipment and variations on many favorite 'original Firm' techniques make this a nostalgic favorite. Floor work includes hip-thigh-pecs, as well as core sets. Both are unusually inspiring due to Ms. Harris's dancer-like grace. Susan's yoga asanas have superb alignment complimented by her full joint extension. Her long-limbed movement charisma enhances the visual experience throughout.

Susan's extraordinary voice is both soothing and motivational. An excellent soundtrack matches melody and mood to activity.

All-inclusive for total fitness
, yet short when time is precious, this 'classic' will be one of your favorites.

Equipment: 14” step, balance stick, heavy & light dumbbells & optional ankle weights.


Up & Down with JAC
Advanced (Professional DVD-R)
$17.99
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YouTube Preview This workout (2002 Release) has an unusually design. In 2002, it launched original techniques that precursed later 2003 & 2004 Original FitPrime workouts, as well as the 2005 WHFN FitPrime & KickButt! workouts.

This is a tough, 54 min. 'Kick, Box & Punch' routine plus floor core and stretch. Jeanne Anne Copestone delivers a fast-paced sequence with excellent instruction. This tough, 'get-results-fast' has everything you like. Both novel & basic exercises use familiar equipment (step, stick, dumbbells, medicine ball & optional barbell). The entire experience is synchronized to thumping grooves & inspirational melodies. Read reviews of the original release here.

Smaller, jewel case package.Chapters are marked at the beginning of each tune. Enjoy this refreshingly different workout presented by a delightful personality, JAC!

Equipment: 14" step, dumbbells, medicine ball, optional ballbell.


Steamin' Cardio with Kelsie Daniels
Advanced (DVD)
$22.99
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This is a thorough, difficult 52 min. 'Box, Kick & Punch' routine plus floor core and stretch (2003 Release). Cardio is redefined with a long phase of 'never-seen-before' moves. Multiple types of-activities (kick-boxing, tall box climbs, boot-camp drills, 4-limbed dumbbell patterns, and military-type calisthenics) are used to keep the heart rate high. Special sculpting is included for the core, chest and triceps.

Kelsie, a natural athlete, is a total dynamo in this electrifying performance. She jumps higher and runs faster than all the rest. Equipment: 14" step & light dumbbells.
Reviews


Fast Cheetah with Tracie Long
Advanced (DVD)
$22.99
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Cheetah (55 min.) expands the definition of cardio with a variety of heart-pumping activities (2004 Release). Dance, kicks, punches, and free-form medicine ball patterns keep the sweat level high. Light weights maintain a high heart rate while grooming the 'special needs' areas. Military style calisthenics and tall step glute drills promise super-round, tight glutes. The medicine ball adds to the effectiveness of floor core drills.

Tracie exhibits a natural coordination in this graceful, yet powerful performance. Even the most challenging moves remain slick. Time flies as fat vanishes. Your mind will sink into the moment; you'll never drop sync with the unbeatable combination of interesting choreography, a seamless performance by a seasoned instructor, and a supert soundtrack.

Equipment:
14" step, light & heavy dumbbells, optional stick and ankle weights.
Reviews.



Weights First with Tracie Long
Advanced (Professional DVD-R)
$22.99
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Workout: YouTube Preview This super-tough 58 min. workout alternates cardio & weights to burn fat faster than any other exercise method. Short, intense ' cardio bursts' (12 min) alternate with dumbbells (or optional barbell) sets (28 min.) & train upper body, hips & thighs to total failure. 'Resistance + balance' sets boost intensity & develop total-body stabilizers.

A Non-Dominant (ND) circuit trains the weak (usually the left) side of the body first, followed by the Dominant (D) side. Both circuits contain a 'fusion' of all techniques.

Core moves
(7 min.) finish the workout. Seated, supine and prone exercises strengthen the back & tone the waistline. Improve posture & increase ‘range of motion’ with basic yoga asanas (11 min.).

Excellent soundtrack. Surprisingly inventive, original workout with exceptional athletic performance by the beautiful Ms. Long.

Full-sized DVD case. Workout has menu to major sections, plus chapter marks for each tune.

Equipment: 14” step, balance stick, medicine ball, heavy & light dumbbells & optional barbell.

 


Floor Burn with Susan Harris
Advanced (DVD)
$22.99
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Floor Burn (55 min.) delivers where it counts
(2004 Release). A "Cellulite Buster", periodic floor-cardio phases are utilized to increase fat-burning and lymphatic circulation. Compound moves (using both the upper and lower body) also increase fat burning, while the moves target the hard-to-get, but oh-so-important bikini zone.

Using interesting giant-set sequences for maximum-fast results, Floor work covers the hips, thighs, and front back and sides of the torso. Special moves tone the glutes for a smooth, round tush. A repeatable 'lie down & workout' title, this is the workout for sleek hips, thighs and abs. Complementary yoga asanas improve posture, balance and flexibility.

Susan Harris's exceptional voice and ballet-like movement inspire and motivate you to achieve a 'personal best'. A dynamic, engaging performer, Susan has had a large 'fan club' since the release of The Firm's Volume 1 in 1986. Susan's personality, combined with novel choreography and superb music insure results.

Equipment
:: 14" step, light & heavy dumbbells, optional stick and ankle weights.


Just Right Weights Cardio Yoga with Anna Benson
Beginner-Intermediate (DVD)

$19.99

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Your workout does not have to be hard to be effective! Just Right's combination of weights, cardio & yoga gives beautiful results!

This 37 min. Intermediate, Non-Dominant Trainer, begins with a march warm-up, followed by a standing stretch
(2004 Release). This total body program will tone and shape your muscles with basic weight exercises. Simple, yet fun movements will keep your heart rate up as you alternate cardio activities and basic weight exercises. Anna’s special motivational cadence to great music makes time fly.

Small dumbbells shape the upper body and burn more calories during 4-limbed moves. Whenever possible, 3 or 4 limbs move simultaneously to increase fat loss. Special emphasis is placed on engaging the pelvic diaphragm and breathing exercises. It includes special exercises for the core muscles of the torso, and yoga asanas for better posture.
Alternate with Just Right FlexPosture for best results.

Equipment
:
14" step, dumbbells, balance stick & pillow. Ordinary household items can be used.


Original Just Right Flex Posture with Anna Benson
Beginner-Intermediate (DVD)
$19.99
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Age-related changes in the spine are not inevitable! Improve posture and flexibility with basic positions to reverse the effects of gravity. Reduce incontinence with breathing exercises for the lung and pelvic diaphragms.

Lead by Anna Benson, this 40 min. beginner-intermediate workout features a creative yoga and pilates-based sequence of movements
(2004 Release). Benefits include increased flexibility and strength, control of the pelvic and core diaphragms, and improved posture. The workout creates positive changes in the body without joint or impact stress.


The dynamic soundtrack motivates and engages the user, Flex Posture is not only a perfect compliment to other workouts, but also can be used alone on a daily basis. Alternate with Just Right Weights Cardio Yoga for best results.

Equipment
:
14" step, dumbbells, balance stick & pillow. Ordinary household items can be used.

Core First
Beginner-Intermediate (DVD)
$24.99
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Workout: A torso & amp; abdominal warm-up (6 Min.) strengthens the back & tones the waistline. Tough, effective floor work (12 Min.) improves difficult hip &; thigh areas. Pre-exhaust preparation makes standing Cardio+Weights exercises twice as effective. Weights (21 Min.) alternate with short, intense cardio bursts (7 Min.) & burn fat faster than any other exercise method.

Balance and resistance sets boost intensity; develop total-body stabilizers. Improve posture, develop balance increase;range of motion; with fundamental, time-proven basic yoga asanas. (11 Min.). Eastern breathing techniques improve concentration & reduce stress.

Equipment: tall step (about 14 tall), 2-4 lb, medicine ball, heavy and light dumbbells, barbell (optional), stability stick (optional).


Strong Bear with Tracie Long
Beginner-Intermediate (DVD)
$22.99
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Workout: This 53 min. slow & heavy workout uses heavy weights to boost metabolism & shape muscles. Heavy resistant sets alternates the upper & lower body. Tall box "Negative Training" eliminates the "Hole" in the downward phase.

When possible, standing upper body sets are performed while standing on one leg to improve balance. Giant sets use pre-exhaust techniques to spark new results. Leg training emphasizes super sets for adductors & abductors in both standing & floor work. Yoga & posture training are integrated throughout.

Comprehensive core sets & supine stretch conclude the workout. All moves are synchronized to appropriate tempos with diverse musical styles in one hot soundtrack.

Equipment: 14" step, heavy & light dumbbells, optional stick & ankle weights.

 

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