The Firm: Advanced Cardio Blast (BSS3)Lisa Kay
Year Released: 2004
Categories: Floor Aerobics/Hi-Lo/Dance
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.