Warm-up: Low impact, box at 14". All on floor except a couple times when sitting on box doing leg extensions/kicks.
1st Combo: Tall box climbs, squat thrusts/burpees using box to hold onto, knee ups, knee repeaters, double pushups (using box), leg extensions.
2nd Combo: Impact (this is what Lisa Kay calls it). Uses box at 6". Run on floor, plyos, double step-hop side to side, jump rope, toe hops (fast toe taps on the box), side lunges, doubles (side lunge doubles), calf pumps all while moving around the box.
3rd Combo: Box work (again what she calls it). Uses box at 6". Over the top, up & lunge side-to-side, step-knee straddle with a hop, knee ups, knee repeaters, corner to corner, hop turn, squats.
4th Combo: Incline segment. Run on the floor, one-legged runs onto the box, jacks on the floor, run up & back onto the box, heel jacks on the floor, heel-toe-heel to the box, tap overs on the box, press-press or push-push onto the box.
5th Combo: Incline segment. Alternating heel taps, straddle, turn step on box (up the incline), turn step on the floor, triples on the floor, hamstring curls on the box, ham-knee-ham on the box, plyos on the floor, toe hops (fast taps on the box).
It doesn't look overly high impact on paper, but pretty much everything is done with a hop. You can hardly ever see the modifier (Libby in this workout). In the third combo, the cueing is a little off and in the fourth and fifth it isn't mirror cueing as the box is facing sideways for the incline work and she cues you to be on the same leg she is on. It is a fairly fun workout, clocks in at approximately 30 minutes, and there are no weights (I know, unbelievable for a FIRM workout!).
This is one of the BSS3 workouts which used the first incline box. I used to do the workout with my club step at an incline until I got the newer Transfirmer. It takes a little time to change the position of the Transfirmer, but I donít mind. It feels very secure and works well for the BSS3 workouts. Because of the way the Transfirmer is stacked, I positioned it head-on rather than sideways like the incline box used in this workout.
There are three things I donít like about this workout. First, Lisa doesnít cue very well or sometimes not at all. Second, itís hard to follow sometimes because when theyíre on the incline, they face sideways. Third, the steps arenít always logical. You may end on your right foot and then again use your right foot to step back up on the box. This makes the workouts a little hard to follow.
That said, I do really like this workout. I think itís one of the toughest BSS Firm cardios, and probably one of the few pure cardio workouts. Itís absolutely a high impact workout and even though Libby shows modifications, I donít think they make the workout much easier or low-impact.
The warm-up is done with the platform at 14 inches. It has an odd little move where you squat, sit on the box, kick one leg up and then the other. There are also some light stretches. The rest of the workout is basically as follows:
COMBO 1: Tall box climb, alternated with burpees (like in Slim Series and Catheís Bootcamp)
COMBO 2: Plyo, double step hop to side, jumprope, alternating tapping toes on box, lunge side-to-side, calf pumps.
COMBO 3: Go over the box the long way, then back. Go up and lunge side to side the long way. Turn sideways, straddle the box, knee up, then repeater. Go over the top the short way, then back, squat, hop on top of the box and then back down.
COMBO 4: (Incline) Run with right foot on box, jumping jacks on floor, run with right foot tapping box then behind you. Heel jacks, press-press one foot on incline, heel-jacks, then hop over box.
COMBO 5: (Incline) Step on incline, knee lift. Turn step (hard to follow), toe taps.
The cool-down begins at 28:26 minutes and ends at 32:39 minutes.
As you can probably tell, you start with high-impact moves right away. I alternated this workout with Lisaís Fat Blasting Cardio for a few weeks and boy did that combination get me in shape! But, even if you do this one by itself, itís a great short workout thatís pure cardio. They donít even mention using weights.
I would really caution beginners to avoid this one, as itís difficult to modify to low-impact. I would also recommend using the Transfirmer rather than the ďdeath box.Ē Also, because of the negatives I mentioned, I would definitely say you need a lot of experience with step workouts to do this one, unless youíre willing to be on the wrong foot or lost a lot.
The rumors are trueóLisa just doesnít cue very well in this workout. But I still like her, and I really like the workout. The other instructors look so scrawny in this series (besides Libby, who looks good) that Lisaís more muscular, filled-out look really appeals to me.
I received this video as a trade
and very glad I did it! The
workout although short- 30 min,
makes you feel that you've done
a good amount of cardio! The
first segment starts out with tall
box step ups and then some
fast push-outs while you put
your hands on the 14" step then
push your legs out then you start
stepping back up to the 14:"
step...this one REALLY gets my
heart rate up! I also enjoy the
second segment with the toe
hops and lots of jogging and
plyos. The best thing about this
workout is there is no weights
(although I generally love using
light weights with cardio)...but
this one gives you a break! So I
only need the Firm box, and it's
time to work! This one is a
keeper. Very short, very intense,
very fun. I give it an A+ for a short
cardio workout. :)
Lisa as always performs and
instructs very well. Very vibrant,
happy and her voice puts you at
April 20, 2006
The reviews on this one are great. Not much to add.
I hated this the first time I did it (too different). The second time I did it I can't imagine why I didn't like it. It's more intense than any other Firm cardios I've done (BSS era and pink firms).
Also this is a real space hog. You use the front of the box quite a bit (kicking out) and travel around it. For the space-challenged this may not be the best choice.