The Firm: Body Sculpt Blaster

Body Sculpt Blaster is part of The Firm’s Body Sculpting System 1. It is led by trainer Nancy Tucker. When I did this workout this morning I did not remember it, so it must have been a Firm workout I purchased then never got around to doing. I was definitely missing out! This is an excellent total body strength workout! My shoulders and legs are still burning several hours later. And I love the length. At only 33 minutes this is a thorough total body workout if you are short on time and if you aren’t, it is perfect for using add ons. I am currently working through Firm Express so I added a 20 minute Express workout on to the end of this and I was seriously fried and worn out by the time I was finished! Together they both worked me hard!

And again with the workout titles! No wonder I never did it–I probably thought I had done it. The title sounds like a handful of other Firm workouts and the cover looks the same, too!

Body Sculpt Blaster is 33 minutes; 2 minute intro, 4:30 minute warm up and 3:30 minute stretch. Equipment: Fanny Lifter or high/square step that raises to 14 inches and dumbbells. The workout starts with the 6 inch portion of the step for the warm up. There is a beginner modifier. The dumbbell weights listed below are what I used.

Circuit 1: dumbbells

  1. Squats (25# DBs)
  2. Alternating overhead press; changes to double arm overhead press (10# DBs)
  3. Push ups
  4. Wide plie squats w/ double arm bicep curls; changes to stationary lunges to one side w/ one arm bicep curl (12# DBs)
  5. Push ups w/ hands gripping DBs
  6. Step squats, 2 to each side holding DBs at shoulders; add overhead press; changes to just alternating overhead press (no squats) (10# DBs)

Circuit 2: Fanny Lifter or high/square step @ 14 inches and dumbbells

  1. Leg press; add bicep curls (10# DBs)
  2. Bent over single arm back row (other hand on top of step) (one 25# DB)
  3. Repeat #1 on other leg
  4. Repeat #2 on other arm

Circuit 3: Fanny Lifter or high step @ 8 inches and dumbbells

  1. Forward lunge onto step w/ bicep curl (12# DBs)
  2. Standing French press (overhead tricep extensions); add alternating toe taps to top of step (one 20# DB)
  3. Repeat #1 on other leg
  4. Repeat #2
  5. Raise step to 14 inches for seated bent over double arm back row (20# DBs)

Circuit 4: Fanny Lifter or high/square step @ 14 inches and dumbbells

  1. Leg press; add pulses (12# DBs)
  2. Sit on step w/ arms extended straight to side, shift torso/arm to side; place one arm behind head (other arm still extended) and bend torso, reaching straight/extended arm to floor
  3. Repeat #1 on other leg
  4. Repeat #2 on other side of body

Circuit 5: Fanny Lifter/square step @ 6 inches and dumbbells

  1. Start standing on step and curtsy lunge off step (15# DBs)
  2. Still standing on top of step, lift straight leg out to side (15# DBs)
  3. Combine 1 & 2, doing 4 reps of each then 2 reps of each then 1 rep of each (alternating the two moves)
  4. Hammer curl to overhead press (15# DBs)
  5. Repeat 1-3 on other side of body
  6. Bent arm side raises (8# DBs)
Advertisements

One response to “The Firm: Body Sculpt Blaster

  1. Pingback: The Firm Express | 2 Lazy 4 the Gym·

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s