Firm Cardio: Power Cardio features a step-by-step, intermediate intensity cardiovascular workout, with a slightly longer aerobics section than most Firm tapes. As with other Firm workouts, this one has numerous equipment changes, but no big weights are needed. Led by instructor Dale Brabham, the program starts with a short warm-up, followed by aerobics utilizing jumps, squats and "hopscotch." Next come tall box aerobics with no weights and faster movements, which include kickboxing kicks. There are also slower tall box lunges and glute squeezes. Then comes a segment of fast aerobics, with plyo jumps, shuffle heel digs, double jacks, and ski jumps. Dale then slows the pace, shifting to low impact aerobics with weights, squat presses, side steps with upright rows, and bicep curls. Next comes more hi-lo, with more plyo jumps, bunny hops, and the tri-star hops. Near the end, he does some barbell plys, upright rows, and shoulder presses. The workout finishes with some table work, abdominal work, and back exercises.