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
- Squats; changes to holding squats isometrically (18# DBs)
- Seated back row (18# DBs)
- Leg press (12# DBs)
- Single arm bent over row (one 18# DB)
- Travel squats side to side (12# DBs)
- Repeat #4 on other side f body
- Repeat #3 on other leg
Circuit 2: step cardio w/ Firm Box @ 6 inches
Circuit 3: Firm Box @ 6 inches and dumbbells
- Start standing on step, reverse pulsing lunges (12# DBs)
- Double arm overhead press; changes to alternating overhead press (12# DBs)
- Squats; changes to squat + rear lunge (12# DBs)
- Bent arm side lateral raises, lift and hold isometrically; changes to singles (6# DBs)
- 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
- Leg press, 4 reps; rear lunges on floor, 4 reps; repeat both 3x (12# DBs)
- Push ups with hands on step
- Repeat #1 on other leg
- 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
- Forward lunge onto incline w/ a pulse; changes to singles; changes to isometric hold at bottom of lunge (12# DBs)
- Bicep curls (12# DBs)
- Repeat #1 on other leg
- Hammer curls (12# DBs)
- 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)
- With DBs on shoulders and one foot on incline, do heel raises; changes to isometric holds; changes to double time raises
- Lay on incline, feet on ground and DBs on hips, do glute raises
- 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
- Incline chest fly; add isometric hold w/ arms extended open
- Chest press; add isometric hold at bottom of press; changes to alternating arms during chest press
- Skull crushers (one DB held in both hands)
- 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
- 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
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