The Firm: Complete Body Sculpting

Complete Body Sculpting is one of the workouts that came with The Firm’s Firm Box series. It is led by Christa Riley. I think this is the only workout that I own led by her, though she is a background exerciser in many Firm workouts. I always enjoyed this workout. It uses the Firm Box, a step that can be used in the 6 inch position, 14 inch position and on an incline. There were only two strength workouts that came with this system (the other is Total Muscle Shaping) and I remember I found this one easier than Total Muscle Shaping, but it still has some challenging exercises if you are using heavy enough weights.

Last week was my last chemo infusion so I am on an uphill climb for a while. My treatment isn’t over, but the chemo is (hallelujah!), so I can (slowly) start increasing the intensity of my workouts and the weight of the dumbbells I use. But that last infusion was just a week ago so I am still pretty weak and my endurance is still flagging. For where I am now, the weights I used (listed in breakdown below), challenged me. The cardio circuits–not so much. They were fun but not very intense. However, I still really enjoyed this workout and feel like I got a great workout.

This is a total body cardio + strength workout. There is a beginner modifier but I don’t feel like they showed her very often. However, I wasn’t watching closely for her since I didn’t have to modify anything in this workout. Sometimes during the workout the music got so loud I could barely hear Christa, but most of the time it wasn’t over-loud.

Complete Body Sculpting is 48:30 minutes; 2 intro, 4:30 minute warm up and 4 minute stretch. Equipment: Firm Box and dumbbells. If you don’t have a Firm Box, you need a full step at 6 and 14 inches plus a secure incline. The weights listed below are what I used. Workout starts with Firm Box on incline for the warm up.

Circuit 1: Firm Box @ 14 inches and dumbbells

1. Squats; changes to holding squats isometrically (18# DBs)
2. Seated back row (18# DBs)
3. Leg press (12# DBs)
4. Single arm bent over row (one 18# DB)
5. Travel squats side to side (12# DBs)
6. Repeat #4 on other side f body
7. Repeat #3 on other leg

Circuit 2: step cardio w/ Firm Box @ 6 inches

Circuit 3: Firm Box @ 6 inches and dumbbells

1. Start standing on step, reverse pulsing lunges (12# DBs)
2. Double arm overhead press; changes to alternating overhead press (12# DBs)
3. Squats; changes to squat + rear lunge (12# DBs)
4. Bent arm side lateral raises, lift and hold isometrically; changes to singles (6# DBs)
5. Rear lunge off step into front kick (6# DBs)

Circuit 4: step cardio w/ Firm Box @ 6 inches

Circuit 5: Firm Box @ 14 inches and dumbbells

1. Leg press, 4 reps; rear lunges on floor, 4 reps; repeat both 3x (12# DBs)
2. Push ups with hands on step
3. Repeat #1 on other leg
4. Tricep dips off Firm Box; changes to isometric hold at bottom

Circuit 6: step cardio w/ Firm Box on an incline

Circuit 7: Firm Box on an incline and dumbbells

1. Forward lunge onto incline w/ a pulse; changes to singles; changes to isometric hold at bottom of lunge (12# DBs)
2. Bicep curls (12# DBs)
3. Repeat #1 on other leg
4. Hammer curls (12# DBs)
5. Narrow squats; add alternating forward pulsing lunges onto incline (12# DBs)

Circuit 8: Firm Box on an incline and dumbbells (I used 15# DBs for everything in this circuit)

1. With DBs on shoulders and one foot on incline, do heel raises; changes to isometric holds; changes to double time raises
2. Lay on incline, feet on ground and DBs on hips, do glute raises
3. Still laying on incline, grip step above head and raise and lower bent legs, bringing knees into chest and tapping floor with toes; changes to kicking one leg up when reverse crunching, alternate legs
4. Incline chest fly; add isometric hold w/ arms extended open
5. Chest press; add isometric hold at bottom of press; changes to alternating arms during chest press
6. Skull crushers (one DB held in both hands)
7. Still laying on incline, grip step above head, bring one knee into chest then extend it out straight, bring back in to chest then lower, alternate legs; changes to same move but both legs at the same time
8. Basic crunches w/ hands behind head; changes to angling elbow toward opposite side of body; add raising knee toward elbow; changes to raising leg straight instead of pulling knee in