Fitness Articles

How to Use Your Fit, Firm and Fired Up DVD

Tips and a 21-Day Workout Plan

Are you having trouble squeezing exercise into your busy days? Do you need a workout plan that is simple to follow, yet effective? Are you thinking about making fitness a habit, perhaps part of your daily life? Whether you need help starting a consistent fitness program or just want new ideas, my newest workout DVD, The Spark: Fit, Firm and Fired Up in 10 Minutes a Day can help! I designed all eight workouts for this DVD to compliment to our new book The Spark, and like that book, it will change how you view exercise. The whole point of the program is to make fitness a habit, to start a workout "streak" that lasts and get real results. It even includes several bonus features and training tips to help you get the most of your workout plan. Use the Fit, Firm and Fired Up DVD in conjunction with The Spark to take your weight-loss and fitness to a new level!

Don't have your DVD yet? Click Here to Buy Fit, Firm and Fired Up from the SparkPeople Store. You'll earn 250 SparkPoints for your purchase!

21-Day Workout Plan
At SparkPeople, we believe that exercise is one of the most powerful things you can do to transform your body and life. Exercise, done consistently, has the power to change your mood, energy level, productivity, and motivation; it can also help you tone your body and lose weight. In the book The Spark, we recommend trying a 21-day “exercise streak” where you exercise every day (or at least 5 days a week) for 3 weeks. This will spark your metabolism, create powerful momentum, and most importantly, help make exercise an integral part of your life. By following our plan, your body will be more FIT, your muscles will be more FIRM, and your mind motivated, confident, and FIRED UP!

I designed this DVD to give you plenty of workout options. Try any of these 10-minute workouts whenever you can fit them in. Use our preprogrammed options for longer workouts. Or, create your own workout plan! If you’re ready to really fire up your body and mind with a daily workout program, here's a weeklong workout program that you can follow for 21 days by using the workouts from this DVD.

  Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Workout Title Lower Body Blast All About Arms Call On Your Core Love Your Hips, Glutes and Thighs Pump Up Your Upper Body Crunchless Core Challenge Strengthen and Lengthen
*Cardio Requirement none 30 mins. 30 mins. 30 mins. 30 mins. 30 mins. none
Total Workout Time 10 mins. 40 mins. 40 mins. 40 mins. 40 mins. 40 mins. 10 mins.

*Please note that you can do cardio on any 5 days that fit your schedule. If you are new to exercise, aim for 5-10 minutes of cardio to start, gradually increasing until you meet the 30-minute requirement. Keep in mind that you can do shorter workouts throughout the day to accumulate these cardio minutes. If you're an experienced exerciser who does more than 30 minutes of cardio per day, feel free to continue with the cardio duration that suits your fitness level.
  • Do one workout each day. Follow one 10-minute workout (Day 1, Day 2, etc.) each day according to the chart above. If you want to increase the intensity, use a heavier weight or repeat the workout one or two more times that day.
  • Do five 30-minute cardio sessions per week (optional). You don’t have to do cardio for this program to work, but you should add this element for maximum benefit. You can pick any activity you enjoy or follow the 15-minute bonus cardio workout on this DVD. My Cardio Blast with Coach Nicole DVD also offers six different 10-minute cardio workouts that you can mix and match to meet this cardio requirement!
  • Stick with the plan. After you’ve completed all 7 workouts during the span of the week, start over with Day 1 again until you’ve repeated the program for at least 3 weeks. It’s that simple!

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Member Comments

  • I agree. Any time SparkPeople releases a new online video or DVD, all the routines should be added to the fitness tracker library. I was so disappointed to discover that All About Arms was not listed and I had to work way too hard to find the 15-minute cardio in a crunch workout.

    Come on, SparkPeople, you guys are so awesome. We know you can make this easier for us! :)
  • I had a difficult day yesterday and it was made worse when I couldn't figure out how to track the one positive thing I had done:( Please add this workout to the Sparks exercises to simplify this process.
  • I agree with everyone else. It drives me crazy that there's not a way to easily track this the toning workouts from the DVD.
    I concur! It really shouldn't take us longer to track the exercises than it does to actually complete them! ;)
  • I would like to be able to track these like the Cardio Blast DVD.
  • I have to leave here the same comment my predecessors have: it should have been much easier to track the fit, firm and fired up exercises. I don't really feel like writing down every exercise, and it should have been more easily compatible with SP tracking tools.
  • I have to leave here the same comment my predecessors have: it should have been much easier to track the fit, firm and fired up exercises. I don't really feel like writing down every exercise, and it should have been more easily compatible with SP tracking tools.
  • I too would like to be able to track these
  • ANDREA1876
    I would love it if we could easily track these workouts just like the cardio ones!
  • Has anyone figured out how to put these workouts on the fitness counter?
    I just received my dvd and did day 1 today. Are you going to add it to the strength training tracker so we can track these workouts online?
  • Just finished the Day 1 workout. I feel great. Thanks Nicole.
    Wow! I feel like I just found the pot of gold at the end of the rainbow...except I'm gonna receive it at the beginning of my journey rather than the end of it. I had already ordered "The Spark" before I saw the bonus offer of Coach Nicole's this was a very pleasant surprise. Way to motivate, Spark People!!!

    The dvd and the suggested plan for using it sound like the exact thing I need at this moment to get me started. I can't wait to receive the book and the dvd. With those two tools, along with the support and tools on I will have all that I need to make my goals a reality.

    Thanks Chris "SparkGuy" Downie, Coach Nicole, and the whole Spark People team for all you do!!! You're awesome!!!

  • This sounds fantastic, just what I need! I'm looking forward to receiving the DVD, and following your suggestion of a 21-day streak. Is it possible to add these workouts to our Fitness Tracker, as the 3 bonus workouts for Readers of The Spark?

About The Author

Nicole Nichols Nicole Nichols
A certified personal trainer and fitness instructor with a bachelor's degree in health education, Nicole loves living a healthy and fit lifestyle and helping others do the same. Nicole was formerly SparkPeople's fitness expert and editor-in-chief, known on the site as "Coach Nicole." Make sure to explore more of her articles and blog posts.