TOTAL BODY TIME-CRUNCH is part of the "Transfirming" workout series a method pioneered by fitness company The Firm . This full-body workout led by instructor Rebekah Sturkie combines cardio moves weight training aerobics exercises and strength training intervals You get alternating intervals of dumbbell-toning and very fast-paced cardio. This is the legendary "Firm" format; it's designed to shape your body as it burns fat. Each effectively sequenced segment includes a motivating mix of subtle tempo/movement variations (so they're interesting and easy to follow). This program's aerobic segments raise your heart rate with a variety of interesting add-on combinations. The toning sections also feature add-on cuing and fast-changing, multi-muscle combinations (e.g. a bicep and overhead press combined with a squat and backward-lunge series). In both cases, you'll start with a basic exercise, then progressively incorporate multiple-muscle moves (while always keeping your heart rate elevated). Classic Firm-style cuing — precise and no-nonsense. This DVD also includes a premixed 25-minute version of the same workout. Requires two sets of dumbbells (e.g. 3 lb. and 5 lb.).