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Fitness Articles  ›  SparkPeople Workouts

How to Use Your Fit, Firm and Fired Up DVD

Tips and a 21-Day Workout Plan

-- By Nicole Nichols, Certified Personal Trainer and Fitness Instructor
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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.

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About The Author

Nicole Nichols Nicole Nichols
Nicole was named "America's Top Personal Trainer to Watch" in 2011. A certified personal trainer and fitness instructor with a bachelor's degree in health education, she loves living a healthy and fit lifestyle and helping others do the same. Her DVDs "Total Body Sculpting" and "28 Day Boot Camp" (a best seller) are available online and in stores nationwide. Read Nicole's full bio and blog posts.

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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! :) - 2/13/2012 5:09:15 PM
  • 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. - 9/20/2011 9:13:05 AM
  • 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. - 7/7/2011 1:16:59 AM
  • ANDIRUNS
    I concur! It really shouldn't take us longer to track the exercises than it does to actually complete them! ;) - 6/20/2011 3:27:14 PM
  • I would like to be able to track these like the Cardio Blast DVD. - 4/26/2011 12:05:48 PM
  • 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. - 9/12/2010 11:57:02 AM
  • 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. - 9/12/2010 11:56:32 AM
  • I too would like to be able to track these - 9/8/2010 1:33:38 PM
  • ANDREA1876
    I would love it if we could easily track these workouts just like the cardio ones! - 8/30/2010 4:02:15 PM
  • Has anyone figured out how to put these workouts on the fitness counter? - 4/4/2010 11:22:59 AM
  • SLSALKIL
    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? - 3/29/2010 12:36:25 PM
  • Just finished the Day 1 workout. I feel great. Thanks Nicole. - 3/24/2010 11:55:31 PM
  • ROSALACEY2
    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 dvd...so 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 sparkpeople.com 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!!!

    Rosalie - 2/18/2010 2:34:53 PM
  • 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? - 2/12/2010 11:31:11 AM
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