30 Minutes to Fitness: Super Sculpt

Super Sculpt is the other new workout DVD from Kelly Coffey-Meyer. She also released Box Fit. This DVD contains 2 approx. 30 minute workouts plus a bunch of premixes, including a special premix that gets it’s own special place as Workout #3. Overall, I didn’t enjoy this DVD as much as I did Box Fit–which I love. I did like it and I do plan to return to it and try some of the premixes to see if it grows on me. That has happened before with Kelly’s workout. Sometimes I am not so thrilled with them but then the more I do them (or some premixes) the more I like them. I feel like this one could possibly grow on me.

Workout #1 is a cardio workout. It’s not as tough as Workout #2. The first 13 minutes is cardio using light hand weights. A lot of cardio boxing, some metabolic moves and some high impact moves. You use the step for a few of the exercises but most if it is on the floor. One of the background exercisers has her step at 6 inches (Kelly and the other exerciser has their step at 8 inches) but other than that, no low impact modifications are shown. The last 15 minutes is cardio step. There are no plyometrics, but there is impact. Less impact in the cardio step than in the first 13 minutes. I did like this workout but I didn’t love it. I wanted to like the step portion more. The choreography overall was not complicated but I had a problem with the second step combo. Kelly does teach all of the combos in layers and I was okay until she got to the last part of the 2nd combo and I never could get it right. I don’t know why because objectively it doesn’t seem like it should have been such a problem for me, but I kept flubbing it up, every single time. Also, since you are doing some cardio boxing with light weights in the first part of the workout I did not wear weighted gloves but then during the step portion, you are doing a decent amount of step boxing so in the future I will wear my weighted gloves and use 2 pound hand weights for the first part instead of 3 pound hand weights. It is a solid cardio workout, and as I said, I did like it. But I didn’t love it. I might like it more as a premix so I will definitely try the premixes. I burned 282 calories, was in my cardio zone 74% of the workout, I spent a total of 6 minutes in my peak heart rate zone and I walked 2987 steps.

Workout #2 was tough. It didn’t start out that way. It is made up of 6 circuits. Each circuit contains 7-8 exercises and it is done interval style. Each exercise is done for 30 seconds with 5 seconds of recovery. You start with a booty band/firewalker loop circuit. As long as you are always keeping tension on the loop, it will give your legs a good burn but it’s not killer. Then you move into a weighted boxing section. Again, it gets your heart rate up and you get some arm work but nothing super intense. Then you move into box jumping. Kelly’s step is at 12 inches so I also had mine at 12 inches. That is where I was working hard. Next time I do this workout I may lower my step to 10 inches because 12 inches felt a bit much for me. (I am recalling the days when jumping on a 12 inch step was easy and fun….<sigh>) Then you repeat the 3 circuit types but the exercises change–so different exercises with the resistance loop around your ankles, different weighted boxing exercises and different box jumps. In an approx 38 minute workout I burned 296 calories, I was in my cardio heart rate zone 86% of the workout, in my peak heart rate a total of 3 minutes (during the box jumps I’m sure) and I walked 3320 steps. BTW–this is not a low impact workout and no modifications are shown. One of the background exercisers does do the box jumps on an 8 inch step but that’s the extent of any modification shown.

Workout #3 is just workout #2 but circuits 3 & 6 are swapped with weighted lower body work on the high step rather than box jumps. So it is a lower impact workout but any of the impact present in the other circuits is still there. It was tough but not as tough as the box jumps. I also didn’t like it as much as I thought I would. I don’t think I can blame that on the workout. Yesterday my husband and I spent 13 hours laying rubber gym flooring in my workout room and it hobbled me. If you’re new to this blog, I have 2 plates and 12 screws in each heel. This usually causes me little problem–unless I am on my feet a lot. Then I am hobbled. Well, I was on my feet all day yesterday doing physical labor. So this morning I had to take painkillers to even do this workout. To be honest, I probably should have taken a rest day but I didn’t. But what my bum feet did cause me to notice is that there is a lot of balance work in the box steps. It is very good lower body work but it also challenged my balance a lot. On a normal day, when I am pain-free, the only thing the plates and screws really affect is my balance–as in standing on one leg. But when I am in pain, it affects my balance even on moves when both feet are on the floor (such as lunges or the moves in this workout using the high step). Just like in all of the other workouts, there are no modifications shown. One background exerciser’s step was at a lower height and both background exercisers used lighter dumbbells than Kelly. Kelly used 12 pound dumbbells and they used 10 pound dumbbells. I also used 12 pound dumbbells. I do need to try this workout or at least some premixes using this workout again when I am not suffering from painstick feet. When I do, I will add an update to this review. Here are my stats for this workout: 272 calories burned, I was in my cardio heart rate zone 73% of the workout, I was never in my peak heart rate zone and I walked 3060 steps.

Workout #1 is 34 minutes; 4:30 minute warm up, 13 minutes of cardio sculpt, 15 minutes of step cardio and 1:30 minute stretch. Equipment: step at 8 inches and light hand weights. Kelly is using 3 pound weights. For the Cardio Sculpt portion, each exercise is done for 50 seconds. Step cardio is made up of 3 step combos that Kelly builds in layers. As mentioned above, there is some step boxing so in the future I will wear weighted gloves to increase the intensity. This is not a low impact workout and no modifications are shown.

Cardio Sculpt (13 minutes):

  1. (hold DBs) Squat + alternating overhead punch
  2. Side lunge into 4 stationary side lunges, alternate sides, during stationary lunges do one double arm tricep kickback, one double arm front push and another double arm tricep kickback (hinge forward during tricep kickbacks)
  3. Place one foot on step, upper cut with back arm, raise knee on step, upper cut with front arm, alternate sides
  4. Squat step 2 times side to side, with a front kick after second squat, holding DBs at shoulders throughout
  5. (set DBs on step) 2 cross jacks + one reverse lunge, alternate legs when lunging
  6. (hold DBs) Legs wide, hold elbows close to waist and DBs close to shoulders, twist torso side to side 4x then punch DBs down 4x
  7. Triple knee pulls on step w/ alternating hammer curl arms
  8. 4 scissor runs + one forward lunge onto step, alternate leg when lunging, punch arms overhead when doing scissor runs
  9. 2 side steps with bent arm lateral raises + 2 lateral skaters while punching DBs down toward foot
  10. (set DBs on step) One squat + 3 knee pulls, alternate legs when doing knee pulls; add a hop when doing knee pulls
  11. (get DBs) Alternating straight leg side leg raises; add overhear press + goal post chest fly
  12. Stand with legs wide and lowered into a partial sumo squat, arms are bent, elbows held close to sides and DBs close to shoulders, from this position, do alternating side bends bringing elbows to thighs; arms change to reaching DBs toward floor when side bending
  13. (set DBs under step) Straight arm plank hold with hands on step and feet on floor; rotate into side plank reaching one arm to ceiling, alternate sides

Workout #2 is 37:30 minutes; 4 minute warm up and 2:30 minute stretch. Equipment: full step at 12 inches (4 risers), booty band/resistance loops and light dumbbells. I had my step at 12 inches but in the future I will probably lower it to 10 inches. I used both 2 and 3 pound hand weights. 3 pounds for everything except hooks. They were done at a speed that I needed something lighter to protect my left shoulder. I also wore lifting gloves. There are squat thrusts with your hands on the step. This hurts my palms so the gloves protects them. As noted above, each exercise is done for 30 seconds with 5 seconds of rest between exercises. You get a longer recovery between circuits. Each circuit contains 7-8 exercises. Some circuits appear to have less but that is only because some of the exercises you do twice and some you repeat on your other lead leg or arm.

Circuit #1:

  1. (put loop around ankles) Side to side step
  2. Alternate lifting legs behind you
  3. Step out squat, alternate sides
  4. Double side squat steps
  5. Combine #1 & 2 doing 4 reps of each

Recovery (remove loop)

Circuit #2:

  1. (get light DBs) Alternating front jabs
  2. 4 alternating front jabs + 2 jack legs
  3. High hook + low hook (same arm), alternate arms
  4. 2 alternating hooks + 2 hamstring curls w/ bicep curls
  5. Alternating double upper cuts
  6. 2 alternating upper cuts + 2 alternating knee raises
  7. Alternating front jabs; changes to twists with elbows close to waist and DBs at shoulder level; alternating upper cuts

Recovery (set DBs aside)

Circuit #3:

  1. Stand behind step, jump on top of step, jump while on step then step off step
  2. Jog up and off step
  3. Stand behind step, jump on top of step, step off step
  4. Jump on and off step, place hands on top of step and jump feet back and in

Recovery

Circuit #4:

  1. (put loop around ankles) Alternating taps backs, pushing both arms overhead
  2. Repeat #1 but add a hop when alternating legs and do running man arms
  3. Alternating tap outs to side while crossing arms in front of chest
  4. Repeat #3 but add a hop and push arms overhead
  5. Scissor runs w/ alternating scissor arms
  6. Double step hop side to side
  7. Jumping jacks

Recovery (remove loop)

Circuit #5:

  1. (get light DBs) Stand with legs wide, 2 alternating jabs (one each arms) and squat, tapping DBs to floor
  2. One hook + one knee raise
  3. Right upper cuts
  4. Left upper cuts
  5. Alternating front jabs; changes to twists with elbows close to waist and DBs at shoulder level; alternating upper cuts

Recovery (set DBs aside)

Circuit #6:

  1. Straddle step, jump on top of step, when on step jump then step off step back into a straddle
  2. Still straddling the step, step on and off the step (when you step off you are straddling the step again–you are also doing this with some impact, so more of a jog on and off)
  3. Still straddling the step, jump on top of step then step off step back into a straddle
  4. Still straddling the step, place hands on step, jump feet back then back in and stand
  5. Plank hold with hands on step

Workout 3 (Special Premix): 37 minutes; 4 minute warm up and 2 minute stretch. Equipment: full step at 12 inches (4 risers), booty band/resistance loops, light dumbbells and heavier dumbbells (Kelly is using 12 pound dumbbells).

Circuit #1:

  1. (put loop around ankles) Side to side step
  2. Alternate lifting legs behind you
  3. Step out squat, alternate sides
  4. Double side squat steps
  5. Combine #1 & 2 doing 4 reps of each

Recovery (remove loop)

Circuit #2:

  1. (get light DBs) Alternating front jabs
  2. 4 alternating front jabs + 2 jack legs
  3. High hook + low hook (same arm), alternate arms
  4. 2 alternating hooks + 2 hamstring curls w/ bicep curls
  5. Alternating double upper cuts
  6. 2 alternating upper cuts + 2 alternating knee raises
  7. Alternating front jabs; changes to twists with elbows close to waist and DBs at shoulder level; alternating upper cuts

Recovery (set DBs aside)

Circuit #3:

  1. (get heavier DBs) Stand behind step with one foot on step and one on floor, from this position do alternating knee raises (legs do not change position)
  2. Basic step on and off step
  3. Stand behind step with one foot on step and one on floor, from this position do back knee raises (raising knee of floor foot)
  4. Stand behind step (still holding DBs), place DBs on step, jump feet back to plank, jump feet back in and stand; ends with plank hold

Recovery (set DBs aside)

Circuit #4:

  1. (put loop around ankles) Alternating taps backs, pushing both arms overhead
  2. Repeat #1 but add a hop when alternating legs and do running man arms
  3. Alternating tap outs to side while crossing arms in front of chest
  4. Repeat #3 but add a hop and push arms overhead
  5. Scissor runs w/ alternating scissor arms
  6. Double step hop side to side
  7. Jumping jacks

Recovery (remove loop)

Circuit #5:

  1. (get light DBs) Stand with legs wide, 2 alternating jabs (one each arms) and squat, tapping DBs to floor
  2. One hook + one knee raise
  3. Right upper cuts
  4. Left upper cuts
  5. Alternating front jabs; changes to twists with elbows close to waist and DBs at shoulder level; alternating upper cuts

Recovery (set DBs aside)

Circuit #6:

  1. (get your heavier DBs) Start straddling step, place one foot on step, from this starting position do alternating knee raises (legs do not change position)
  2. Straddle step on and off the step
  3. Start straddling step, place one foot on step, from this starting position do repeater knees (slowly)
  4. Straddle step, DBs are on step, grip DB bars and jump feet back to plank, jump feet back in and stand, leaving DBs on top of step; ends holding plank isometrically

Premixes:

Drills & Step 1 (20 minutes)

Drills & Step 2 (20 minutes)

Quick Fix 1 (15 minutes)

Quick Fix 2 (16 minutes)

Quick Fix 3 (18 minutes)

Drill, Step, Drill (35 minutes)

Band & Box (22 minutes)

Band & High Step Jumps (27 minutes)

Band & High Step Ups (27 minutes)

Box & High Step Jumps (28 minutes)

Box & High Step Ups (27 minutes)

Drills & Box (31 minutes)

Drills & Jumps (31 minutes)

Drills & Step Ups (30 minutes)

Drills & Band (31 minutes)

Step & Jump (31 minutes)

Step & Band (30 minutes)

Step & Box (31 minutes)

4 thoughts on “30 Minutes to Fitness: Super Sculpt

  1. Good review. Sorry you didn’t love it as much as BoxFit, but perhaps, as you said, with time it may grow on you.

    Tomorrow is an official holiday so perhaps you can take a true day off from working out and give your feet time to recover. I’d hate for you to push through the pain (even with pain killers) and hurt yourself and then you’d have to miss even more workouts.

    Liked by 1 person

    1. My feet recover pretty quickly from just a day of beating them up. They were fine this morning. When I go on vacation or go on a hiking trip–that takes me several days to recover from. Thanks for the good thoughts tho!

      Like

  2. I actually really love this workout. What was disappointing to me was that there are no good premixes that are longer than 30 minutes! This surprised me. Hope your feet are better soon.

    Liked by 1 person

    1. Thanks–my feet are better this morning. They usually only take a day or two to recover from one day of beating them up. Vacations and hiking trips take longer!

      Since Kelly’s workout are only 30 minutes, when I don’t like her premixes, I just do them back to back–skipping the stretch of the first workout and the warm up of the second workout. That way I get the hour long workout I am looking for.

      I did like this DVD so, I do think it is possible this one will grow on me. I think some of the reason I didn’t love it had to do with my feet being so cranky. My favorite of the 3 workouts was the one with the box jumps–I think I will just have my step at 10 inches when I return to it.

      Liked by 1 person

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