The Firm: Jiggle Free Arms

Jiggle Free Arms is part of The Firm‘s TransFirmer system. It is led by Stephanie Huckabee. This is a great little cardio + strength upper body workout. The TransFirmer system came with 3 main workouts but you could also purchase 3 add ons–this workout, Jiggle Free Buns and Jiggle Free Abs. I, of course, bought them all. I used to really love this workout. When I did it, I always combined 2 of the Jiggle Free workouts together. If you combine this with Jiggle Free Buns you get a great total body cardio + strength workout. That used to be my favorite way to do the two workouts. This morning, however, I did Jiggle Free Arms and finished it with Cathe‘s Body Fusion Upper Body Add on. I got an excellent upper body workout with some cardio thrown in. This is an intermediate workout but with heavy enough dumbbells you will work your upper body nicely. Like most of the Firm workouts, most of the strength moves use lots of different tempos to really burn the muscles out.

This workout uses the TransFirmer which is two full length steps–one is 6 inches, one is 8 inches, they can be stacked so you also have a 14 inch high step and there are ridges so the 6 inch step fits securely into the 8 inch step to create an incline. I no longer have the TransFirmer. I gave it away when I finally got the incline wedges for my club step, but I still have my old Firm Box. It does incline but doesn’t have the ability to be 3 different levels, it only does 6 and 14 inches + it inclines. Here is how I substituted for not having a TransFirmer. I had my club step set up at 8 inches. I used my Firm Box for 6, 14 and incline circuits. It worked well.

Jiggle Free Arms is 32 minutes long; 2 minute intro, 3 minute warm up and 1:30 minute stretch. Equipment: TransFirmer or step that inclines and dumbbells. Stephanie and crew are using 3, 5 and 8 pound dumbbells. The weights listed below are what I used. There is a beginner/low impact modifier. The workout begins with the 6 inch portion of the TransFirmer in front of you for the warm up.

Circuit 1: TransFirmer on an incline and dumbbells.

  1. Push ups w/ knees or feet on incline
  2. Incline chest press (18# DBs)
  3. Incline narrow chest press (18# DBs)
  4. Incline chest fly (18# DBs)
  5. Incline French press (skull crushers) (8# DBs)

Circuit 2: Floor cardio (no equipment)

Circuit 3: TransFirmer @ 14 inches in a vertical position and dumbbells

  1. Tricep dips off step
  2. Seated overhead press (10# DBs)
  3. Seated front raises and side raises (6# DBs)

Circuit 4: Step cardio w/ TransFirmer on an incline

Circuit 5: TransFirmer @ 14 inches and dumbbells

  1. Seated back rows (20# DBs)
  2. Seated hammer curls (15# DBs)
  3. Standing wide back row (12# DBs)
  4. Wide bicep curls (12# DBs)

Circuit 6: Step cardio w/ TransFirmer @ 8 inches

Circuit 7: Dumbbells and TransFirmer @ 8 inches

  1. Hammer curl to overhead press (13# DBs)
  2. Bicep curls (13# DBs)
  3. Upright rows (13# DBs)
  4. Rear delt flys (6# DBs)
  5. Upper body stretches

Circuit 8: Step cardio w/ TransFirmer @ 8 inches


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