The FIRM: Get Chisel'd with Rebekah Sturkie

Get Chisel'd as you get the cuts and curves that give your body its sexy shape. This workout targets the muscles that give you the shape you've always wanted! The FIRM Master Instructor Rebekah Sturkie leads you through energizing intervals of power push cardio sequences mixed with energizing and functional body-sculpting moves. You ll blast away fat while you shape long lean muscles, rev up your metabolism and burn more calories throughout the day. Get strong sculpted and defined with this total body-conditioning program.

BONUS WORKOUT: KICK IT INTO GEAR BURN 175 CALORIES IN 15 MINUTES!

VISIBLE RESULTS IN 10 WORKOUTS GUARANTEED

DVD Includes:
40-minute Complete Workout
Beginner modifications, so anyone can do it!
BONUS 15-Minute Kick It Into Gear Workout:
Burn 175 calories in 15 minutes!

Optional Equipment: The FIRM CardioWeights

Like the majority of the Firm workouts, this workout is set up in circuits. There are 7 circuits. Each circuit works the lower body then the upper body, then combines the upper and lower body moves into a compound exercise. The circuit ends with a “power” blast which is a plyometric that comes close to being a HIIT, depending on your fitness level. I never felt like I was at a HIIT level, but some of them were intense little blasts and I really liked them. The power moves are also usually contrast training for the lower body–mimicking the strength move you just did for the lower body. The weights listed in the breakdown below are the weights I used. There is also a modifier and she is just doing all of the weighted work without dumbbells and does a low impact version of the plyometrics.

For the 15 minute cardio bonus it is just Rebekah and there are no modifications. The cardio bonus is not super intense but I still find it a nice way to end this workout. I did not burn 175 calories tho! Just FYI–according to my Fitbit I burned 116 calories during the bonus.

A note on Circuit 3 below. To get the most out of this workout (for my purposes, that is) I made some modifications to Circuit 3. First, I have metal screws and plates in my heels, so certain things are difficult for me. I can do heel lifts to work my calves but something like a releve while in plie is beyond what my feet will do (releve is a heel lift/raising onto toes, which I can do, just not both feet while in plié; **after I posted this review I did a barre workout and did plié with both heels raised, so I think the difference is, in this workout I had heavy dumbbells and in the barre workout, no dumbbells and I was holding into a chair–it’s been 7 years since the accident and I am still figuring out what my feet will let me do). But that’s ok because I feel like I still got a great workout by just continuing to do plie squats w/ heavy dumbbells. As for the back rows, I am also balance challenged for the same reason–metal heels. So during the rows when she was on one leg, I just did traditional, heavy back rows w/ both feet on the ground. BTW–I can do some balance moves as well, so I had no problem w/ the other balance moves in this workout. My heels just don’t allow me to do a sustained balance move, but if it is done briefly, I have no problems. I mention this because I know a lot of people are balance challenged too (for other reasons). There are almost always modifications you can do to make a workout just as intense w/out the balance challenge.

Get Chisel’d is 41:30 minutes long; 45 second intro, 5 minute warm up, 3 minute stretch. All you need for this workout is a variety of dumbbells. You will be on the floor at the end for core and plank work, so you may want a mat, too.

Circuit 1:

Deadlifts (add a tap back while deadlifting ); 25# DBs
Windmill (hold DBs in front of thighs, palms forward; raise straight arms to side (shoulder height), pause, then raise overhead); 8# DBs
Deadlifts, raising one leg behind you (alternate legs); 25# DBs
Windmill (this time when DBs are overhead, turn palms toward face and do a shoulder press and at bottom of windmill do straight arm front raise); 8# DBs
Deadlifts w/ leg raise while doing a straight arm front raise w/ opposite arm; 10# DB
Power move: 8 air jacks, recover, 4 air jacks, recover, 4 air jacks, recover

Circuit 2:

Wide squats; add alternating knee lifts after each squat; 20# DBs
Bicep curls: 2 to the side, 2 to the front; add a rotate from side to front (or front to side) while in the up/static position between sides; 15# DBs
One leg squats; add knee lift at top; 20# DBs
Concentration curl while in squat; 15# DB
Repeat 3 & 4 on other side of body
Power move: High knee, wide leg, tire runs: do to count of 8, recover, do to count of 4, recover, do to count of 4, recover

Circuit 3:

Plie squats, add releve; 25# DBs
Bent over row, add a leg lift, then make a balance if you want (not lowering leg); 25# DBs
Plie squats w/ releve, add pivots from side to side after each plie squat, when you pivot you raise back leg into air; 25# DBs
Bent over wide rows, add leg lift and make it a balance move if you want; 20# DBs
Plie w/ releve and upright row, pivot to side w/ leg lift and back row; 12# DBs
Power move: 8 Plyo plie jacks, recover, 4 plyo plie jacks, recover, 4 plyo plie jacks, recover

Circuit 4:

Alternating reverse lunges holding DBs by bell and tapping other end/bell of DB on floor at bottom of lunge; 12# DB
Push ups, add alternating rows after each push up (no DBs)
4 reverse lunges on right done just like in #1 (DB taps floor at bottom); this changes to reverse lunge then at bottom of lunge, raise and lower back leg 3x; do this sequence 4 times
Push ups, add alternating shoulder tap
Repeat #3 on left leg
Power move: Squat thrust (burpees but they progress; first you step out into plank, then you hop out to plank, then you add the hop at the top, then you add the alternating rows while in plank, and finally you do the alternating shoulder taps while in plank–no recoveries during this one)

Circuit 5:

Alternating diagonal lunges w/ pulses at bottom of lunge; 15# DBs
Holding DBs, palms facing ceiling, raise both arms straight in front you (this is the starting position); bend elbows, pulling DBs in towards waist then back to starting position; 10# DBs
Alternating diagonal lunges w/ pulses at bottom of lunge; 15# DBs
Start doing #2 again; this changes–when you return to start, add a bicep curl from the start position; this segment ends w/ just pulsing bicep curls in the start position; 10# DBs
Diagonal lunge while doing a bicep curl then while in lunge, hinge forward and row DBs back to side; alternate sides; 12# DBs
Power move: Split jumps (plyo lunge jumps) 8 reps, recover, 4 reps, recover, 4 reps, recover; repeat on other leg

Circuit 6:

Alternating reverse lunges; this changes to alternating front kicks; then you combine them to reverse lunge then kick (keep alternating legs); 15# DBs
Tricep kickbacks in side lunge, add pulses; 10# DBs
Reverse lunges w/ kicks, this changes to reverse lunge, kick, reverse lunge on same leg; alternate legs; 15# DBs
Repeat #2 but side lunge on other leg; 10# DBs
Reverse lunge, kick, reverse lunge, side lunge, two tricep kickbacks, return to standing; alternate sides; 12# DBs
Power move: 2 reverse lunges w/ a kick + 8 scissor runs, 1 reverse lunge w/ a kick + 4 scissor runs 4x; repeat on other leg (no recoveries in this one either)

Circuit 7:

Chest flys w/ bicycle legs; 20# DBs
Pullovers; add a crunch; 12# DBs
Chest press with legs bent; this changes to straightening legs and raising torso in crunch when pressing; 20# DBs
Basic crunch variations
Side elbow plank with straight arm raise; 7# DB

Kick it Into Gear is a 14:30 minute cardio workout. It actually has a little warm up and cool down, but I am going to include them in the breakdown. No equipment is needed for this workout. This workout is made up of several combos. Rebekah introduces each move individually, them combines them. So below, I will list the entire combo as one number, but know that each move in that combo is introduced by itself and done for longer than it is done when it is combined in the combo.

Deep breaths then several arm-only movements to warm up the upper body
Squat
Round and flatten back
Combo 1: Step touch side to side w/ reach and pull arms; double step with reach and pull arms; alternating knee lifts w/ diagonal arms; alternating front kicks w/ punch arms; hamstring pulls w/ pumping arms; back cross step w/ tricep kickback arms
Alternating side lunges
Bend and hinge stretch
Combo 2: push ups; alternate bringing knees in while in plank; push ups; alternate bringing knees in diagonally while in plank
Combo 3: Shuffle, shuffle, tap; shuffle, shuffle, side kick w/ a punch; shuffle, shuffle side kick w/ punch, side knee, side kick w/ punch
Combo 4: tap side to side w/ hands in guard; continue the tapping and add alternating punches; still punching turn to side and add leg raise to back as you punch
Combo 5: wide leg hops raising and lower arms overhead; continue hopping just bringing feet close together; plyo squat jacks; squat pulses w/ front kicks; butt kick runs; high knee runs; run-run-hold; hop/tap toes forward w/ speed back arms; burpees
Combo 6: alternating knee raise while arms reach and pull down; do this same move but stay on one leg
Cool down combo: squats; round and flatten back
Alternating side lunges w/ stretches
Bend and hinge stretches
Round and flatten back