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 transformer, 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. On 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 transformer 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 a 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 clue 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 the 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 the crew are standing sideways to the camera. If you 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 you’re 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.
