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THE FIRM: SUPER BODY SCULPT

Description: If you're looking for a workout that "does it all", The Firm: Super Body Sculpt is the workout for you! To compress time, this 3-in-1 workout can be performed together for a total-body shaping workout in only 40 minutes. Or, when you're really short on time, alternate the 15-minute upper- and lower- body segments for serious results.

Reviews (14):

Good Sculpting Exercises
Reviewer: Anonymous 01-06-2005
This workout is excellent for sculpting the upper body, the lower body and the abs. I especially liked the Abs section.

Solid workout when you don't have a lot of time..
Reviewer: Teedums Roseville, MN 03-06-2005
This is the first Firm video led by Stephanie, and I think she
does a good job. She is pleasant, encouraging and has a inspiring physique which I hope to have one day.

This workout is split up in three parts, upper body, lower body
and abs. Each part is about 15 minutes, and it hits all the muscle groups well in a short amount of time. In the upper body
there are pushups, one arm lat rows, double arm bent rows, bicep
curls, hammer curls, french presses, tricep kickbacks, front
and side delt raises and military presses. Then on to lower
body where there are 2 sets of leg presses, 16 reps each leg
for each set. There are also lunges and dips, and a few sets
of squats where there is some variation in the count. Last there
is a short solid abs workout. Each section has it's own warmup
and cooldown as well.

I wouldn't call this workout easy, it is one of the tougher
firms I own, but it isn't so difficult that you won't be able
to finish it. It is a short workout but you definitely feel like
you have worked when it's over. For those looking for short
strength workouts, I highly recommend.

This One's a Keeper!
Reviewer: Patricia Nixon New Jersey 02-01-2005
The Firm is just simply one of the best workouts for the money, and when you consider the price of joining a health club, it's downright cheap. Add to that visible results in 10 workouts (which I have seen) and it's worth twice the price. My only problem is, at 5 feet tall, the steps (when stacked) are hard, but I pull through. Over a month or two, you'll be glad you persevered. I hate cardio, so this one DVD has given me the results I desire without having to jump around. I break up my workout into three days so I stay motivated and don't give up - lower body one day, upper body the next, and then abs. By the time I've done one full three-day rotation, my entire body feels stronger. I've gone from a size 10 to a loose size 8, and my goal is to hit size 4 by summer. Starting so early in the year, it's gonna happen. If you've never tried any other Firm videos, this a good one to start with, hard enough (with additional weights) for a more fit trainer, and just simple enough to get a coach potato into the zone. And if you've got the courage, do what I did. Take out your digital camera (and a tripod, if you have one), take a picture of yourself from all sides (not sucking in the stomach), do The Firm, then take another photo in about 3 weeks. When you start to see the definition in your stomach, butt and thighs, that will keep you motivated more than any of these quotes! I stick my new "after" photos on my refrigerator once a month; I'm so proud! For anyone who's said this is too easy, up your weights. This is a workout you can almost NOT grow out of. Ultimately, I think this is a fabulous workout for women who don't want to be bulky, but long and lean.

I really enjoy this workout
Reviewer: wintersongs The Golden State, USA 10-01-2004
I've done this workout many times and I've come to really enjoy it. It's broken into 3 sections: 1) warmup, upper body, stretch 2) warmup, lower body, stretch 3) warmup, abs, stretch.

Some people will do upper body, lower body, and abs on three separate days, so the individual warmup will benefit them. But I like to do total body in one day, so I found the individual warmup for each section unnecessary. I only do the first warmup. I'll either fast forward the other two warmups or take that time to rest.

This workout is definitely not in The Firm tradition of compound exercises, i.e. squats into shoulder presses or lunges into bicep curls. Each exercise is done isolated, which is my kind of strength training style.

The upper body section goes by quickly. Pushups, lat rows, bent over rows, shoulder presses, side and front lateral raises, French presses, tricep kickbacks, bicep curls to end it. The most unique exercise is the bicep curls done sitting on the fanny lifter. You bring the dumbbell up halfway, not all the way up like the traditional bicep curl. That was different and refreshing.

Lower body is tough - all those squats, lunges, and step-ups on the fanny lifter. The squats and step-ups seemed endless because my thighs were so tired, but at least that means the workout was effective.

Abs are pretty good. Crunches, obliques, bicycles, planks.

What I really like is how Stephanie tells you to either use light, medium, or heavy weights for each exercise. "Squat to get heavy weights." That's a great idea. I like being guided in that way.

Stephanie as an instructor is soft-spoken and quiet. She's not a dynamic instructor, but that doesn't mean she's dull. She still cues well and says reasurring things like "that's tough," which I find myself nodding in agreement.

Everyone wears purple tops and black bottoms. When I first did this workout, I was disappointed by the boring music. It wasn't exciting and rocking like I expect from a modern video. It sounded more like background music. But it's grown on me, and some of the exercises actually match the music, especially during the abs section. The set is all white. The floor is light colored hardwood or laminate flooring. It is modern but unfortunately lacks character. Not a big deal though. As long as the workout is good, that's all that matters.

Overall, I really like this video. I like the gym style of doing one exercise at a time and doing total body on one video tape.

Excellent weight body sculpting workout
Reviewer: Michelle Garringer Kansas City, MO United States 07-12-2004
I like Stephanie Corley very much as an instructor, this workout was a perfect length 45 min and had so many additonal sculpting exercises i KNOW will be feeling it tomorrow as much as any aerobic step workout. Excellent!

This is a total body workout
Reviewer: Michelle Garringer Illinois 03-11-2004
This is 45 minutes of a total body workout. It goes by fast but the results are great. After doing this workout the first day, my body felt it the next. Some people don't think you need the fanny lifter, I did try this workout and some of the Firms others without the fanny lifter and the results are not the same. Especially doing the leg press, the lifter is needed. The instructor is great, even paced and keeps you motivated to finish the workout. The last segment is the ab segment and it is short, sweet, to the point and effective. The other DVD of the Firms I would recommend is the Body Sculpt with Jennifer Carmen, that workout is 55 minutes and you definately feel it.

Efficient total body workout
Reviewer: dnk "dnkboston" Boston, MA United States 12-10-2003
Stephanie Corley is one of the best of the new Firm instructors. Like most Firm instructors, she cues moves and changes very well. However, unlike a good number of them, she manages to be motivating without being condescending and uses a lot of clear visualizations.
The workout, designed by Corley, is efficient and hits everything. Those who want the more traditional Firm approach incorporating multi-body part moves (e.g., bicep curls as you squat) or mixing upper body and lower body exercises (e.g., lunges followed by lat rows followed by dips) will be disappointed. This is more "gym style" in it's approach, working Upper Body, Lower Body, then Abs. However, within each section, Corley mixes body parts. So within Upper Body, you would work triceps, then biceps, then triceps, then back to biceps. With a change in lifting tempo (1 up, 1 down, then 2 up, 2 down, then maybe a 3-count pulse), it's unlikely that you'll be bored though.

I always find that if I heavy up on the Firm leg exercises I get into my aerobic training zone. This was no exception. Mercifully, however, this workout only has two sets of the famous tall step leg press and only (I believe) 1 set of lunges and dips each. You'll be working, but you won't be dying. It's worth noting that all of the exercises in the Lower Body section are standing- if you want floorwork, look elsewhere.

The abwork is a nice, short mix of traditional ab crunches and some Pilates-inspired moves (leg pulls, leg lowering). Probably my least favorite section (I'm not a fan of traditional ab work), but nothing wrong with it.

A tall step (12 to 14 inches) is required, particularly for the leg presses. I use a sturdy stool. The 6 inch step is used here to aid in the lunges and dips, but if you've lunged before without a step, you'd probably be fine. Those with not so great knees (like yours truly) will probably want to use the 6 inch step.

Each workout includes a warmup and a stretch. This is a great tape for those who are consistently short on time but want to get in a thorough sculpting workout.

My FAVORITE firm tape!!!
Reviewer: D. Darnell "aprilfoolsbaby" Rock Island, IL 11-29-2003
Ok, I have the worst knees in the world and this workout is FINE! (someone said to skip this workout if you have bad knees) Recent research has proven that for maximum fat loss one needs 25% cardio and 75% resistance training. This tape is almost perfect for that! (See Business Plan for the Body)
This tape is divided into 3 sections, each 15min. I try to do all of them at once and it is exhusting!
Each muscle group is worked to resistance and there is no time wasting dancing around!!!
I use this tape on my body sculpting days and alternate it with cardio and the newer body sculpt with abs. I would do only this one on my sculpt days but you know that "muscle confusion" is important!
The entire body is worked, including abs. Also, you can adjust this workout by increasing or decreasing your weights.

Great for those who don't live to work out
Reviewer: Anonymous 10-28-2003
I don't like being "forced" to do an hour long workout but I find that I can do it. I've finally whipped my butt into shape with this video without feeling exhausted afterwards. This video works all the major muscle groups, mostly to fatigue, especially my triceps and shoulders which tend to be my weakest areas. It seems a bit light in the back work, but then again it's difficult to build back muscles with dumbbells alone. For those of you who hate pushups, fortunately there aren't too many of these. I couldn't get these results with the older Firm videos I tried, maybe because I can't get myself to stick with it for the long haul. You don't need to kill yourself for an entire hour to get into great shape; it's all about the method, not the time. Interestingly enough, I actually have the motivation to go through all the segments (total 40 minutes) and then do my cardio workout (adds another 1/2 hour). The DVD is segmented into upper body, lower body, and abs. Remember, you can always increase your weights when they become too light.

Not as good as other Firm Videos
Reviewer: "sherryraye" Austin, TX USA 09-23-2003
I am a lover of The Firm. I have had fantastic results with their videos, but this one I find very disappointing. I did not feel worked out afterward. It is broken up into 3 sections working the upper body, lower body and abs separately. It does not have the advantage of the other Firm videos that do more in less time by working the lower body along with the upper body. After each section, I thought "Is that it?!" However, if you are really short on time or just beginning, this workout may be great for you. It is extremely beginner friendly and can be easily used in 15 minute sections. If you want a wonderfully intense workout and can exercise for a full hour, try "The Firm Body Sculpting Basics". Another great one that takes only 45 minutes is "The Firm Maximum Body Shaping".

Loved it!
Reviewer: Catwoman "Kitka" 07-24-2003
Purrrfect! That's the best word I can use to describe the friendly new FIRM workouts! This one is broken into three segments, upper body first, then lower body, then abs. I found the music the most motivating because the moves are pretty basic- but don't let this fool you into thinking it's not challenging, because it is. The Lower Body section is my favorite because it really challenges me. I'm definitely in my aerobic zone with this! The warm ups, although some may find them annoying three times around, i actually enjoy because the extra stretching feel soooo good when I'm tired.
basic choreography, awesome music, a well rounded workout. You won't be dissapointed.

Extra Equipment Needed
Reviewer: Rebecca Johnson Issaquah, Washington 05-25-2003
If you are purchasing this item, you will either need to buy a "Fanny Lifter" or use your own step in the best way you can. I think you really should have the equipment they recommend as I could not do part of the video without it.
If you have any knee problems, skip this completely. We are talking about a knee intensive workout. Squats, lunges and lots of aerobic moves. This is definitely an intermediate workout with the weights. Beginners can do the exercises without the weights.

You will break a sweat while doing this workout. That is for sure. It is fast paced and the three segments seem to go by in no time at all.

You need three sets of weights - 3, 5 and 8lb dumbbells.

There are three workouts which do have enough of a warm-up and cool-down segment so you can do them individually when you don't have 40 minutes.

Workouts:

Upper Body
Lower Body
Ab Workout

Stephanie Corley leads this workout that has yes, not one, but five instructors.

Calorie Burning Workout!

total workout!
Reviewer: "cassie24" Twinsburg, OH USA 05-02-2003
I have been using the Firm Body Sculpting system for about 4 and half months. I have really seen some good results but wanted something new to work out to. I recently purchased this video about two days ago and worked out to this last night. This is one of the best. You will get lower and upper and ab work all on this one tape. I agree with some of the comments I have read about some of the older firm tapes which I have purchased that the instructors are not friendly and the music is kind of cheesy but this video has great music and instructors. If you want a total body work out this is the tape. This will be my favorite for some time.

Great total body workout
Reviewer: "cassie24" 01-06-2005
This is a great workout for sculpting the upper body ,the lower body and the Abs.A lot of Weight training is mixed with light cardio.It does however works out the upper body first , then the lower body for 15 min each.Firm fans who are used to alternating upper and lower body moves will be disappointed,but keep going and you will notice that the workout is as effective as any other Firm workout.The sculpting exercises are good and the firm instructor Stepahnie Corley gives clear instructions.No fancy footwork , so anyone who is uncomfortable with that can definitely go for this video.I especially liked the Abs section,some new moves in addition to the age old crunches.
The music is good , not great , but good.One instructor always shows beginers moves.This workout uses the [...]Fanny lifter and Dumbells(8,5 and 3 lbs)

For a first timer looking for a good body sculpt i would recommend The Firm-Total scuplt plus abs by Jen Carmen.To others who already have Total sculpt , this is another good Firm video to add to your collection.

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