The Firm: Lower Body Sculpt II

Lower Body Sculpt II is part of The Firm’s Body Sculpting System 1 and is led by trainer Libby Heath. This is a lower body + abs workout. BSS1 has two 30 minute lower body workouts. This one and Lower Body Sculpt 1, which is a cardio + strength workout. This workout doesn’t have any squats, lunges or tall box climbs–that is all in Lower Body Sculpt 1. This workout focuses on seated and mat work. I am not sure I would do this workout by itself unless it was on a recovery/yoga day but by combining the two workouts like I did this morning, I got an excellent lower body workout. My hamstrings and glutes are still stinging. I started with Lower Body Sculpt 1 and finished with this workout.

Libby is frequently a background exerciser in a lot of Firm workouts but this is the only workout that I know of that she leads. She does a good job. I don’t know if I ever did this workout back in my Firm days. I honestly don’t remember much about it. But I think I must have because I do remember doing a work led by Libby. Unless there is another one I am blanking on.

This workout uses The Firm’s Fanny Lifter, a square step with two levels (6 inch and 8 inch) that fit together so that you also have a 14 inch high step. I no longer have my Fanny Lifter so I used my high/square step and it works perfectly.

Lower Body Sculpt II is 34 minutes; 1:30 minute intro, 5 minute warm up and 6 minute stretch. Equipment: Fanny Lifter (or a high step @ 14 inches) and dumbbells. I do not know the weight of the dumbbells Libby and crew were using. The weights listed below are what I used. There is a beginner modifier.

Circuit 1: Fanny Lifter @ 14 inches and dumbbells

1. Sit on step and place one DB on top of one thigh near the knee, raise and lower leg; push heel out and in when raising and lowering leg (one 8# DB)
2. Kneel behind step and lean torso over step, place DB behind thigh, raise and lower flexed foot (one 5# DB)
3. Repeat #1 (same leg)
4. Repeat 1-3 on other leg

Circuit 2: Fanny Lifter @ 14 inches, dumbbells and fitness mat (I used one 20 pound dumbbell for this entire circuit)

1. Lay on mat w/ step @ at end of mat and feet straddling step, place DB(s) on hips, raise and lower hips; add pulses at top of hip raise; hold hips isometrically at top of hip raise
2. Place heels on top of step, raise and lower hips; add pulses at top of hip raise; hold hips isometrically at top of hip raise
3. Heels still on top of step, hands behind head, do basic crunches; twist elbow toward opposite knee (remove DB(s) from hips)
4. Heels still on top of step, place DB(s) on hips again, lift and lower hips; lower one foot to floor while continuing to raise and lower hips; raise leg on floor to ceiling while continuing to raise and lower hips
5. Still laying on back, hands behind head, legs raised and knees pulled in to chest, do reverse crunches; add upper body crunch

Circuit 3: fitness mat and dumbbells (I used one 8 pound dumbbell for this entire circuit)

1. Lay on side, bottom leg bent and top leg straight, hold one DB on top of top thigh, raise and lower top leg; bend knee, bringing knee toward floor in front of you then shooting it out straight behind you; return to leg lifts
2. Bend top leg and place foot on floor behind bottom leg, bottom leg is now straight, hold DB against inner thigh of bottom leg, raise and lower bottom leg; changes to sweeping bottom straight leg forward and back
3. Repeat 1 & 2 on other leg
4. Lay on back, knees bent and feet on floor, hands behind head, do basic crunches; lean both knees to same side and continue crunching