Breakdown:
0:00 – Introduction
1:56 – Warm-up and stretch with Sculpting Stick (SS):
squats, leg abductor and adductor, overhead press, plie, calf stretch, one-arm row, static lunges, pushups, hamstring stretch, and bicep curl
10:16 – Hover squats using heavy weights [Beginners: SS for balance]
12:01 – Double arm lat row using heavy weights [Beginners: light weights]
13:04 – Plie squats using heavy weights [Beginners: SS for balance]
14:05 – Lat pull-down and lower to chest using SS [Beginners: no weight]
15:16 – Back stretch
15:32 – 4-count squats and 4-count rear dips with knee lift using a heavy weight on the left shoulder and SS for balance [Beginners: SS for balance only]
17:01 – Left arm overhead press using heavy weight [Beginners: no weight]
18:04 – 4-count squats and 4-count rear dips with knee lift using a heavy weight on the right shoulder and SS for balance [Beginners: SS for balance only]
19:26 – Right arm overhead press using heavy weight [Beginners: no weight]
20:28 – Low impact aerobics with option to add plyometric jumps
22:53 – Right leg press slow alternating with pulses using heavy weight on right shoulder and SS for balance [Beginners: SS for balance only]
23:53 – Static lunges with left foot on FL using heavy weight on right shoulder and SS for balance [Beginners: SS for balance only; left foot remains on floor]
24:45 – Right leg press with left leg lift and pulses using heavy weight on right shoulder and SS for balance [Beginners: SS for balance only]
25:41 – Right arm seated concentrated bicep curls using medium weight [Beginners: light weight]
26:52 – Seated hammer curls using medium weight [Beginners: light weight]
27:45 – Left arm seated concentrated bicep curls using medium weight [Beginners: light weight]
28:46 – Standing double bicep curls with narrow grip using SS [Beginners: no weight]
29:21 – Standing double bicep curls with wide grip using SS [Beginners: no weight]
29:47 – Step aerobics on 6”/purple section:
heel presses, glute lift, mambo, kicks, press straddle, and squat or plyo
32:55 – Left leg press slow alternating with pulses using heavy weight on left shoulder and SS for balance [Beginners: SS for balance only]
33:53 – Static lunges with right foot on FL using heavy weight on left shoulder and SS for balance [Beginners: SS for balance only]
34:46 – Left leg press with right leg lift and pulses using heavy weight on left shoulder and SS for balance [Beginners: SS for balance only]
35:42 – Seated French press using one heavy weight [Beginners: no weight]
36:51 – Right arm tricep kickback using light weight [Beginners: no weight]
37:43 – Pushups with tricep emphasis on FL with fingers facing in
38:17 – Left arm tricep kickback using light weight [Beginners: no weight]
39:00 – Pushups with tricep emphasis on FL with fingers facing in
39:25 – 4-limbed aerobics using “Twigs” (2lb. detachable weights on SS):
heel lift with overhead press, hamstring curl with bicep curl, and squats
42:33 – Cool down:
shoulder rolls and shoulder circles while step-touching, squats with rounded back
43:42 – Transition to floor
44:04 – Pec flies using heavy weight [Beginners: light weight]
44:44 – Ribcage pullover alternating with chest press using SS [Beginners: no weight]
46:02 – Transition to ab work
46:25 – Abs using SS:
seated lean back, twists right and left, oblique lean back, “shin crunch” slow 4-count crunch, lower ab pulses, and slow crunches toward feet with legs straight up
50:12 – Stretches for abs and lower back
51:33 – Yoga stretchs:
child’s pose, cat stretch, downward dog, runner’s lunge with back arch, spinal twist, upper back stretch, body wave with lean back, chest opening, triangle pose, wide leg forward bend for hamstrings, roll-up
56:48 – Jen’s final words of encouragement

What was good about this workout:
While the transitions are quick like all FIRM workouts, the slower, concentrated reps were a nice change of pace and worked the muscles differently. The “super sets” of back, biceps, triceps, and chest lent itself more to that wonderful pre-exhaust feeling more than spreading out the body parts throughout the workout. This workout introduced a lot of new variations on old exercises (new, at least, to the FIRM), and was never boring. The long yoga stretch at the end was a nice treat.

What I didn’t like about this workout
The sculpting stick (weighing in at 8lbs. total) seems much too light for some of the exercises (chest press, bicep curl, and overhead press). The abdominal work was not very challenging.

Instructor Comments:
I have to preface this by saying that I am usually not a fan of Jen Carmen. Typically I find her less natural than other FIRM instructors, and her method of counting often ends up telling you “last one” when there are many more to go! However, I really enjoyed Jen in this workout! She was energetic but not over the top; you can tell she genuinely enjoys weight work. And her physique is very motivating in a weight workout like this.

Victoria