The Firm: Fat-Burning Sculpting Ball Workout

Fat-Burning Sculpting Ball Workout is a pink Firm workout that came with it’s own equipment: an 8 pound sculpting ball. This workout is led by trainer Tina Smalley. Tina did several Firm workouts that used special equipment that came with the workout. Slim & Trim is one (medicine ball) then there are two others I own but will not be reviewing because I remember not caring for them. One used resistance tubing (Fat Burning Cardio Toning) and the other a balance disk (Skills, Drills & Thrills–I hated that one). But I remember really enjoying Slim & Trim and this one.

When I returned to it this morning, I feared the 8 pound ball would not be heavy enough and so had some of my heavier medicine balls set up nearby but I didn’t end up using any of them. The 8 pound ball did not give me some awesome strength workout, but it did work me very nicely and I found it appropriate for the entire workout. BTW–personally I would not consider this a strength workout. More of a recovery day sort of workout and the sculpting ball is used to increase the cardio intensity. I felt a lot of the moves in my core. And I really enjoyed it.

You probably can’t get this workout anymore with the sculpting ball included (maybe used on eBay). But the DVD is available used on Amazon, plus you can stream it through Amazon, and you can easily purchase sculpting balls in different weights.

Fat-Burning Sculpting Ball Workout is 32 minutes; 40 second intro, 4 minute warm up and 2:30 minute stretch. There is a beginner modifier. The warm up begins with the sculpting ball on the floor in front of you.

Circuit 1:

  1. Toe taps while pushing ball out to side on an angle, alternate sides; changes to pressing overhead at an angle, still alternating sides
  2. Step tap side to side while pushing ball out straight in front of you
  3. Hamstring curls while rowing the ball to the hip, alternate sides
  4. Cross tap to the front with bicep curls
  5. Step tap behind you w/ tricep press backs (still holding ball in both hands)
  6. Alternating front kicks while holding the ball at the chest and pressing both palms into it
  7. Alternating knee lifts while pressing the ball overhead
  8. Knee raise + rear lunge (holding ball in front of you w/ straight arms) and twist ball toward front leg while in lunge
  9. Repeat #1-8

Circuit 2:

  1. Squat, holding ball in both hands at chest; add lowering ball when squatting and raising ball overhead when standing; changes to wood chopping ball from one hip when squatting then raising overhead on the other side of the body when standing
  2. Alternating front lunge; add pushing ball forward then rowing back to hip, alternate sides
  3. Repeat 1 & 2
  4. Push ups w/ the ball under one hand
  5. 4 count forward lunge; add overhead tricep extensions
  6. Reverse lunges holding ball in one hand; add one arm overhead press; add glute lift after lunge
  7. Repeat #4 w/ ball under other hand
  8. Side lunge; add bringing ball down to knee when lunging then to opposite hip at top of move; add a bicep curl
  9. Wide plie squats; add bicep curls; add sliding one foot in to other at top of squat

Circuit 3: The cardio moves are built in layers, so you will repeat all of the moves many times

  1. Grapevine; add pushing ball forward and pulling back, also add a hamstring curl to the end of the grapevine; one hamstring curl changes to 3 hamstring curls
  2. Step squat side to side; jump squat + 2 hops
  3. Samba forward and back
  4. Step touch side to side; add bringing ball from hip to hip; changes to lateral skaters
  5. Tap toe side to side; changes to jacking feet

Circuit 4: Several of the moves are the same as moves in Circuit 2, the only difference is you are now working the other side of body

  1. Squat, holding ball in both hands at chest; add lowering ball when squatting and raising overhead when standing; changes to wood chopping ball from one hip the squatting to overhead on the other side of the body when standing
  2. Alternating front lunge; add pushing ball forward then rowing back to hip, alternate sides
  3. Repeat 1 & 2
  4. Straight arm plank hold w/ ball under one hand; add lifting and lowering one leg
  5. 4 count forward lunge; add overhead tricep extensions
  6. Reverse lunges holding ball in one hand; add one arm overhead press; add glute lift after lunge
  7. Repeat #4 w/ ball under other hand and raising and lowering other leg
  8. Side lunge; add bringing ball down to knee when lunging then to opposite hip at top of move; add a bicep curl
  9. Wide plie squats; add bicep curls; add sliding one foot in to other at top of squat

Circuit 5: There is now a fitness mat in front of Tina and her crew.

  1. Step touch side to side holding ball at chest; add a knee repeater pulling ball down from overhead to hip
  2. Wide plie squats; hold at bottom of plie squat and twist torso/ball side to side (ball is held in both hands in front of chest); extend arms out straight and continue twisting torso/ball side to side
  3. Sit cross-legged on fitness mat for 30 seconds of stretching
  4. Sit on mat, knees bent and feet on ground, torso leaned back and holding the ball in both hands, hold this position isometrically; add twisting ball from side to side, tapping ball to floor
  5. Lay on back, knees still bent and feet on floor, place ball between knees, raise and lower hips (bridge work); add 3 pulses at top of bridge (you are squeezing ball between knees the entire time)
  6. Still laying on back, knees still bent, ball still between knees, feet raised off floor, do reverse crunches; place hands behind head and add upper body crunch (now doing full crunch); add twisting elbow toward opposite knee when crunching; changes to straightening one leg at top of crunch while also reaching opposite hand toward toe, alternate sides; extend both legs when crunching while reaching both hands toward feet (you are still squeezing ball between knees the entire time)
  7. Still on back, legs extended straight to ceiling, holding ball in both hands, reach ball toward toes; add pulsing 3x at top of reach; changes to bending knees and reaching ball overhead then straightening legs and reaching ball to toes
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