FIRM Fat Blasting Cardio (2003)

(Body Sculpting System 3)

The new FIRM Box is showcased in this short but intense Fat Blasting Cardio workout. From warm-up to cooldown, the 6-inch step is used in two different positions: flat for routine step aerobics, and inclined for a new approach to classic toning exercises and step aerobics. The 21 minutes of cardio flies by as Lisa Kay teaches four short blocks of choreography. Two segments use 3- to 5-pound dumbbells, two use no weights. During the dumbbell segments, (one flat, one on the incline) the lower body is worked with non-stop squats, lunges, dips, and occasional outer thigh lifts, while the upper body is worked simultaneously, concentrating mostly on shoulders (6 exercises), back (1), triceps (2) and biceps (3).

For Body Sculpting System 3 The FIRM introduced a new step called the FIRM Box. On the video cover to the right, it's shown in the 6" position with both legs folded under for standard step aerobics. When both legs are unfolded, the Box is 14" high and used for step-ups (leg presses). When one leg is folded under, it's used for inclined stepping and forward lunges.

The initial version of the Box was unstable, flimsy and dangerous to use, so it was quickly replaced for free by the FIRM. The second version was better, but still not great, and has been discontinued and replaced by the TransFIRMer, a much more stable inclined step. The Box from Body Sculpting System 3 has been discontinued, although CollageVideo still has VHS versions of the workouts and the Box available. Use the Preview link below to check it out. At the FIRM website all three workouts, Complete Body Sculpting, Total Muscle Shaping and Fat Blasting Cardio are still available on DVD, but not The FIRM Box.

Who's it for?
Experienced FIRMers should have the coordination and balance needed to execute these combo exercises at an aerobic pace. Newcomers to the FIRM style may find this workout more of a challenge, while beginning exercisers may find it too challenging because of the fast-paced stepping and the combo toning moves.

Equipment
FIRM Box (inclined step, TransFIRMer), multiple sets of dumbbells, floor mat

Despite what the FIRM says, all three FIRM System 3 workouts are doable without the new inclined Box. If you already have the Fanny Lifter or a High Step and a standard step (either the long "club" version or the shorter home version) you can do all the exercises presented in these workouts. The TransFIRMer works fine too.

How's the instruction?
Lisa Kay, an experienced and competent FIRM instructor, does a good job of explaining the moves and offers pointers, posture cues, and many reminders for beginners to "follow Libby." In typical FIRM style there is no interaction between instructor and crew during the workout. The music is louder than the cueing at times, but the moves are so simple that once you learn them this won't be an issue. One major cue is missed early in the first combo, but all goes smoothly after that.

A short pause after each cardio segment affords enough time to adjust the weights or the step as needed. The upper body sets range from 4 to 12 reps at a time, because these exercises change based on what the lower body is doing. You'll do the equivalent of about twelve 12- to 16-rep sets for upper body, and over twenty minutes of non-stop lower body movements.

Although beginners are frequently advised to "follow Libby" in all three workouts, she's off to the left and rarely seen on screen. Quick flashes of her beginner options are probably not enough for novices to exercise or newcomers to the FIRM style.

When the Box is used at an incline, Lisa and crew are standing sideways to the camera. If you too turn sideways, you'll have to get used to looking at the screen sideways in order to follow along. You'll also find that the cueing will be different from a standard step workout in that you'll often use the same leg as the instructor, rather than mirroring her as you usually do. In other words, when she uses the leg on the front side of her step (her right leg), you'll be using your right leg too, but it will be behind your step. So, you may want to be facing the TV, instead of turned sideways too. For one thing, it'll be easier to see the moves (and easier on your neck) when you're facing forward, because you'll also need to glance down to watch your foot placement on the step. The cues are given as if your facing the TV, so that shouldn't throw you off.

When the Box is used flat for standard stepping, you'll be facing the TV and mirroring the instructor, just like you're used to. When the instructor uses her left leg, she'll cue you to use your right leg.

Rating

Workout Details - 30 minutes: 5 warm-up, 21 aero/toning (11.5 step, 9.5 step/toning), 4 cooldown/stretch

The workout starts with the Box inclined for the warm-up, and although most of the warm-up is done on the floor, you get a chance to practice a few lunges and a few basic climbs onto the incline. The step is then lowered and used flat at 6 inches for the next three segments.

The first 6-minute segment is standard stepping at 128 bpms. Very basic moves like knee lifts, knee repeaters, mambos, outer thigh lifts, corner kicks, V-steps, ham curls, and jumping jacks on the floor are practiced one by one, added together to form a long combo, and TIFTed a few times at the end.

The music slows down to 122 bpms for the first aerobic toning segment. You start at one end of the step, with a series of split squats (one leg on floor, one on step) alternated with outer thigh lifts or front kicks while you simultaneously perform biceps curls, lateral shoulder raises or front punches. Next you stand on the box for a series of dips off the back of the step with overhead presses and squats on the step with lat rows. After moving to the other end of the box to do the split squat series on the other leg, you next straddle the step with lateral shoulder raises, lunge off the sides with triceps kickbacks, and squat-pulse back and forth over the step.

The music speeds up to 128 bpms again for the third segment of regular stepping. This 5.5-minute combo uses A-steps, step-touches, L-steps, over the top, turn-straddles, ham curls and a press-press turn-step.

For the last segment, the Box is set at the incline and you pick up 3-pound dumbbells for a combination of toning and stepping at 126 bpms. The lower body is worked with squats on the floor, lunges onto the incline, dips on the floor and a little bit of stepping on the incline, while the upper body gets simultaneous biceps curls, overhead presses and triceps kickbacks. The stretches start about 2 minutes into the 4-minute cooldown.

DVD features

The DVDs are not chaptered. Once you hit play, you have to watch about a minute of the Copyright info and the Contact your Doctor before Exercise warning. You can't fast forward through either. Next, a couple of minutes are devoted to explaining what the workouts will do for you and introducing the crew. Luckily the fast forward button works here, so you can get to the workout quickly! Unfortunately, no instruction is offered in this section about how to step on the Box safely or how to set it up.

Other features

System 3 comes with a 34-page booklet which includes an introduction to the FIRM style of "light weights, more repetitions" workouts, a 30-day Rotation Calendar for using the videos, FAQs about exercising, and skimpy info about using and setting up the new Box. Over half the booklet is devoted to recipes to use with the FIRM Meal Plan, which emphasizes low fat, lean protein, and lots of fruit and vegetables, but doesn't cut out bread or pasta, so it's not an Atkins or South Beach Diet approach.

System 3 has a new stage/set which is a bit darker than earlier sets. Large white screens run across the back of the stage against a black background. Each instructor works out on a small raised circular platform. (Demonstrating that this workout can be done in a very small space.) The circles are lit from underneath, and the screens from behind, with colored lights that change color as the workout progresses. The surfaces of the circles look pretty slick. It's a mystery to me how the gals manage to keep their Boxes from scooting forward when they are stepping or lunging onto them in the inclined position. My inclined Box slides forward whether I place it on the rug or the wood floor.

The lighting is a bit dim. Maybe they didn't use enough lights or maybe they were poorly placed, but the spotlights which are aimed on the instructors tend to make shadows on their bodies, highlighting the shape of their muscles (and prominent bones). It's said that the camera adds pounds, making you look heavier than in real life. Two of the gals look very thin on camera. I hope they don't raise unreasonable (or unhealthy) expectations about the sort of "results" that home exercisers can expect from this workout.