Hi, welcome to Lower Body Sculpt One. I'm Lisa and joining me are fellow Firm
Master Instructors Stephanie, Nancy, Suzanne and Libby. If you're new to the
Firm workout, you'll need to follow Libby. She'll be performing a modified version
of each exercise when appropriate. Beginners, start with no weights, gradually
add the weight as you become more comfortable with the moves. This time
saving workout targets troubled areas of the hips, thighs and buttocks through a
standing leg routine. The sequencing of this workout makes it super effective in
the shortest time possible. You'll eventually want three sets of weights. To
start, I recommend three, five and eight pound dumbbells. I will tell you which
weights to use for each exercise. If you feel the weight is too heavy or you
cannot maintain proper form, adjust your weights to meet your needs. Remember, the
key to reshaping your body is the Firm Fanny Lifter. The Firm Fanny Lifter will
get you the results you want. With this adjustable step, you'll shape and tone
your entire lower body. Let's get started. We've got 30 minutes to shape your leg,
so get your Fanny Lifter and let's get going. You'll need just the blue section
at the bottom part. Come behind it and march right left four times. Make it a
wide march. Four. Now a slow calf pump. Just two. Add the arms overhead and down
two times. Now add a squat at the bottom. Take your hands to the quadriceps for
balance and support. Two. Hold bottom around your back three times. Two. Drop
the chest, roll all the way up. Mamba, right leg first. Press together and
change. Now at the arm, pressing down. Add a triple step. Push, triple step. Have a
little fun with this. Two. Toe taps right left four times. Point the toe. Lift the
leg. Add a chest press. Push. Step out right and squat. Change to the left. Hands
around the quads for support. Here's two. Add a spinal roll at the bottom. Down and
round. Change left. Do it two more times. Lower. Round. And last time, push through.
March right left four times. And take it wide. Four. Heels up. Squat bottom. Two
times. Hold bottom around the back. Roll all the way up. Mamba, right and left. Add
the arm and the triple. Push through. Two. Tap the toes right left. Chest press with
the arms. You're doing great. Step right and squat. Stand tall. Twice more. Now add
the spinal roll. Down. Round. Down and stand. Now Samba. No arms. Push forward and
push back. Do it again. Lift. Now take the right foot up and hold it. Press the left
heel down and feel the stretch. Arms are by your side. Lift the heel. Now add your
arms. Front and open. Lift. Pull through. Hold bottom. Tuck your hips. Four times.
Feel your hip flexors. Hold the last tuck up. Now the knee goes down and up.
Stretching through the quadriceps now. You're doing great. Hold bottom and pulse.
Just four. Now press top. Sit back into the left leg. Flex your right foot. Sit down
and up. Feel the hamstrings of the right leg. Push through and stand tall. Now step out
right and lunge to the left. Feel the inner thigh stretching right up the inside of your
leg. Stand tall. Full form squats. Four times. You've got to do it all on the left side.
Two. Hold bottom. Round and flatten. Tuck the hips. Really warming the lower body. Drop
the chest. Roll all the way up and march left, right. Go. And now wide. Heels up. Squat
bottom. Two times. Hold bottom. Round once. Roll all the way up. Mamba. Left leg moves.
Press through. Triple. Twice more. Tap the toes to the fanny lifter. Chest press. Are
you having fun yet? Four. Left squat. Round the back. Stand in one more. Here comes the
Samba. No arms. Press into your fanny lifter. Push through. Here's two. Now take the left
foot up and hold it. Press through the right heel. Hand side. Lift the heel twice. Up.
Let's add the arms. Front and then side. Lift. Open. Sweep up. Two. Hold bottom. Tuck your
hips. Stretching through your hip flexors. Getting ready to hit the weights. Two. Hold
the tuck. Down and up. Four. Press down. Lift up. Just two. Deeper stretch. Down and pulse.
Four times. Now press top. Sit back into the right leg. Press down and up. Four. Left
leg is stretching. Two. Now step out. Lunge over to the right. Stretching the left inner
thigh. Hold here. Now full form squat. Just four. Lift up. Two. Hold bottom. Round the
back. Tuck the chin to the chest. Exhale as you lift. Drop the chest. Roll all the way
up. Great job. Reassemble your fanny lifter for plies working the inner thigh and gluteal.
Pick up medium dumbbells. Beginners remember no weights. Full toe turnout. Press to the
bottom. Weight at the upper thigh. Lift top. Squeeze. Press into your heels and contract
the inner thighs. Lift. Keep your chest up. The knee is over the ankle. Up and down. Exhale
as you come to the top. Here's two. Now this is a little harder. Up and pulse. Three times.
Release bottom and do it again. This is a longer and a deeper contraction. Release.
Twice more. Exhale and work hard. Down. Do it again. Lift. Now half time. You have four.
Straight up and down. Lift. Remember beginners follow Libby. Last one. Wad the toes and the
heels in. Come around the back of the fanny lifter for leg press. Place the right foot
in the middle of your fanny lifter and lift top. Straight up. Remember your knee stays
over your ankle. Step close to the fanny lifter. Beginners land on a flat foot. You need to
follow Libby. Don't go quite as deep at the bottom. Do it again. Alright. Two pulses and
then your lift. Lift. Lift. Raise up and do it again. Two quick and one slow. Press through.
Last time. Great. Release all the way down. Take the left foot to the center. Half time.
Press top. Remember the leg on top of the fanny lifter is the one you're shaping. We
don't call it the fanny lifter for nothing. It really lifts your fanny. Straight up. Down.
This is a firm signature move. Straight to the top. Are you ready? Two quick, one slow.
Press. Press. It's getting hard. Stay with me. Lift. Lift. Last one. Come on. Two. Lift
and release. You'll need heavier dumbbells for hover squats. Beginners, no weights. Take
the weights to your shoulders. Feet outside the hips. We're going to take that fanny close
to your fanny lifter. Let's go. Down. Up. Beginners, you're not as deep. You'll need
to follow Libby. Everyone, knees stay behind the toes. Four times. Press through. Two.
Now hover and sit. Hover and stand. Do it again. Down. Just two to finish the set. Lower.
Down. Up. Last one. Lower. Now, back to the leg press. Watch to the back of the fanny
lifter. Right foot in the center. Shaping that right leg. Are you ready? Eight times.
Let's go. Straight up. Down. Lift and squeeze the right leg. Beginners, follow Libby. Straight
up. Resist the downward motion. Up. Let's work the left calf. Hold bottom. Lift your
heel. Straight up and release down. Lift. Let's make this a little harder. How about
eight pulses to the top? I know you can do it. Lift. Squeeze. You're almost there. Four.
Left leg's going to get a break. Back to leg press. Eight times. Knees right over your
ankle. Watch your form. Up. Push through and squeeze. Four will get you there. Three. Two.
The right leg gets a break. The left calf works again. Lift. A shorter set this time.
This is two. Now, just four pulses. Hit it. Four. Three. Work hard to the end. Release
all the way down. Let's change legs. Left leg works. Let's go. Straight up. Resist the
downward motion. Don't crash. Push through and shape your left leg. We only have 30 minutes.
To the top. Sink deeply advanced. Everyone else, not quite as deep. Right calf has to
work. Let's go. Up. Down. You're shaping your entire leg. Lift. Now, up and pulse.
This is the set of eight. Hang in there. Work hard. Four. Let's hit the left leg. Leg press.
Go. Up. Lift. Top. Release slowly. Lift. Let the left leg take over and do all the work.
Four. Lift. Two. Right calf. Last time. Let's go. Four. Challenge yourself to the end. Two.
Four pulses. You're doing great. Just four. Hang in there. And now release. Bring the
feet down. Bring the weights to your side. You did it. Let's keep the heart rate up with
some aerobics. Release your weights. Move the fanny lifter. You'll just need the top
section. Stand on top of it. Now straddle. Right leg. Down. Down. Add a frontal sweep.
Lift the arms. Now dip the right leg. Curl at the bottom. Beginners, this is your move.
Stay here with Libby. Everyone else, dip and then lift the knee. Down. Dip and tap. Do
it again. Lower. Lift. Twice more. Press through the leg on the box. Last time. Straddle. Right
leg and sweep. Four times. We'll alternate the next move and step off the side. Squat
to the right. Lift the arms at the bottom. Press through. Two. Now squat and sweep the
leg. Use the inner thigh. One more. Dip the right leg back. Curl. Four. Beginners, stay
here. Two. Now dip knee. Dip tap. Just twice. And again. Lower. Alternate the squat. Arms
are at the bottom. Down. Up. And again. Lower. Now add the sweep. Longer set this time. Really
squeeze your inner thigh. Twice more. You're almost there. Lower. Lift. And this is it.
Down. Straddle. Left leg and sweep. Four times. Lift to the top. Two. Left leg dips
off the back. Curl at the bottom. The leg on the fanny lifter is doing all the work.
Dips tap. Beginners, don't add this. And again. Lower. This is your long set. Two more. Down.
Lift. And again. Last time. Straddle. Left. Four. Really sweep the arms. Two. Alternate
your squat. Remember this is too much. You can take out the arms. Down. Now add your
sweep. Just two times. Really squeeze the inner thigh. Lower. Dip left leg. Four. Press
through. Beginners, stay here. Everyone else, you know it. Add the knee. Down. Lift. Once
more. Lower. Now alternate the squat. Press through the foot on the fanny lifter. Keep
your chest up. Work your inner thigh with the sweep. Lower. Change sides. Down. You
have two to the end. Finish strong. And again. Lower. Hold top. That was fun. Dips and lunges
are next. Release off the fanny lifter and get your heavy dumbbells. Beginners, no weights.
Ready? Dip the left leg. The right leg does all the work. Your knee should stay right
over your ankle. Press down. Beginners, I want you to stay here. Everyone else, add
the knee at the top. So it's down. Lift. Adding the knee keeps all the work in the right leg.
Press. Up. Now for a count, dip. So lower. Lift. Lower. And knee. Beginners, still no
knee. Twice more. Lower. Press. This is hard. Again. Down. Up. Great job. Let's go to lunges.
Walk behind your fanny lifter. I'm going to show you a lunge. I want you to press into
the heel. Bend both knees. See how my knee's over my ankle? Press off the fanny lifter.
That's a lunge. Take the weights to your shoulders. For count lunge, right leg go. Lower. Lift.
Press. And do it again. Beginners, don't go quite as deep. I want you to follow Libby.
Twice more. This really shapes the entire leg. Once more. Down. Now regular lunge. Just
four. This is a little quicker. Really watch your form. Press through. Now step out right
and squat. The right leg continues to do the work. Press through. The knees are behind
your toes. Let's change legs. Left leg. For count. Down. Up. Lower. And try it again.
Strike with your heel and push off of your heel. Again. Lower. Lift. Down. This is getting
hard. Stick with me. Halftime lunge. Go. Four times. Keep the chest up. Don't lean forward.
Push through. Now to the left. Step squat. Press through. Drive top. Down. You're doing
it. Change legs. For count lunge. Press. Lift. And just one more. Lower. Up. Halftime. Two
reps. Down. And a step squat. Go. Two. Left leg. For count. Lower. Up. Down. Again. Lower.
Halftime. Getting the most out of your workout here. Press. Step squat. You're almost there.
Two. Right leg. For count lunge. Go. Down. Up. Change legs. Lower. Lift. You made it.
Let's go to the left side of the fanny lifter. Bring your weights to the side. Left leg's
gonna work. That means the right leg needs to travel. Are you ready? Hit it now. For
count lunge. Lower. Beginners, you're gonna stay here. Everyone else, at the top of the
move, add your knee. Down. Lift. Keep all the work in the left leg. Lower. Alright everyone.
For count dip. Down. Up. No knee, beginners. Lower. Lift. You're almost there. Down. Squeeze.
Last one. Lower. Up. Oh, you did it. Release. Your low impact break is next. Release your
dumbbells. Reassemble your fanny lifter. Come to the left and march. Right, left. Just four.
Cat pumps. Push tops. Eight times. Beginners, I want you to follow Libby. Stay grounded.
Lower. Now angle step glute. Lift your leg to the back. Push through and have some fun
with this. Now four calf pumps. Lift up. Angle step glute. Push. Four calf pumps. Press top.
Angle step glute. Let's move on. Great vines and curl. Four times. You're doing great.
Have some fun. Now single low jacks. Push. Bend the arm. Stay strong. Try a double. Twice
on the right. Twice left. Push through. Four more. Take it out. And again. Great vine.
Go. Four times. Three. Two. Double jack. Just four. Press out. Two more. Shorter set. Two
great vines. Two double jacks. Let's put it together. One great vine. Double jack. Great
vine. Double jack. Great vine. Double jack. Great vine. Double jack. Calf pumps. Go. Four.
Angle glute. Push. Great vine and curl. Double jack. Great vine. Double jack. Here it is
again. Calf pumps. Push. Angle step glutes. Press through. Great vine. Go. Double jack.
Great vine. Are you ready for something new? Step squat. Pulse. Three. Lift up and do it
again. Press through. Beginners, you stay here. Everyone else, we're going to add a
little fun. Are you ready? Alright. Three pulses then your hop. Three. Two. Big hop.
Do it again. Press through. Lift. Twice more. Push. Lift. Last one. Push through. Now three
pulses and a lift. No arms. Stand tall and do it again. Really squeeze the legs as you
lift. Twice more. Push through. Lift. Hold this one at the top. You did great. Back to
leg press. Get your fanny lifter. Beginners, no weights. Everyone else, heavy dumbbells.
Let's start on top of the fanny lifter this time. Bring the weights to the shoulder. The
left leg will work first. Lower your right leg now. Press through and come top. Beginners,
you're on a flat foot. Follow Libby. A little harder now. Down and pulse. Three times. Press
top and try that again. This is a power move. Stay with me. Now lower. Four times. Down.
Close to the fanny lifter. Keep your knee over the ankle. Two. Now the three count pulse.
This is it. Three. Two. Stand up. Release the left leg off the fanny lifter. We're going
to continue to work the left leg. Hit the calf. Lift the heel. Straight up and release
down. Really squeeze through the lower leg. Up. You're working hard. Now up and pulse.
Eight times. Squeeze to the top. This is four. We'll do it again. Lift top. Half time. Go.
Up and down. Squeeze the lower leg. Exhale at the top. Now pulse. Just four. Lift. And
release down. Both feet come off the fanny lifter. The weights come to the side. Squat
bottom. Knees stay behind the toes. Your weight is at the side. Don't pitch forward. Down.
Now that four count move. Down and halfway up. Down and all the way up. Really squeeze
your legs. Lower. Lift. Back to half time. Just two. Now the four count move. This is
hard. Long set for the legs. Half time. Two. And now the four count move. Down. Lift. This
is your last chance for squats. Go. Make these your best yet. Four count. Hit it. Lower.
Lift. Great job. Stand up. Back on top of the fanny lifter. Let's shake the right leg.
Get the weights to the shoulders. Left leg lowers now. Down and up. Beginners. Watch
Libby. Lower. Now three count pulse. This is a deep contraction. Press top. Try it again.
Down. Back to half time. You can do it. Press through. Keep the chest up. Two. Three count
pulse and you're done with leg press today. Lift top. Let's shake the right calf. Release
that foot off the fanny lifter. Lift the heel slowly. Deep contraction at the top. Squeeze
as you lift. Try not to let the heel rest. Now up and pulse. You have eight. Seven. Squeeze
hard. Four. All right. Half time. Lift top. Lift. Lower. You're almost there. Just two.
All right. Pulse four times. Squeeze. And now release. Come to the left of the fanny
lifter. Release the weight side. Take the right foot back. Press all the way through
and feel the stretch. Bring the feet together and change. Stretching out the lower leg.
And now carefully release. We're going to set up for dips. Let's continue to work the
left leg first. Prep on the right toe. Weight stays at the side. Let's go. Down. We're going
to try a new move. It's a curtsy dip. Shaping the outer hip. Ready? Curtsy now. The knees
stay in alignment. Just take your toes slightly to the left. Down. Change legs. Go regular
dips. Four. Press into the stationary leg. Two. Now the curtsy dip. Try it. Release.
Squeeze through the outer hip. Drive the body to the top. Two. Shorter set. Right leg moves.
Two regular dips. And now two curtsy. Keep your knees in alignment. Change leg. Regular
dips. Two. And now the curtsy. Two. One more set on each leg. Stay with me. Press. Curtsy.
Two. Last time. Left leg moves. Down. Up. And now curtsy. Lower. Be proud of yourself.
We worked hard. So let's stretch. Release your dumbbells. Now have a seat on the fanny
lifter. Sit up tall. Remember to breathe deeply as you stretch. Extend the right leg. Flex
your foot. Deep breath in. Now flex forward. Think about flexing from the hips. Not the
waist. Beginners, keep your hands on your thighs. Everyone else, extend the arm and
get a deeper stretch for the hamstrings. Now release. Cross your ankle over your thigh.
Add a little pressure to the inner thigh to stretch your outer hip. Beginners, stay here.
Everyone else, lift onto the ball of your foot. This should feel good. Deep stretch
for the outer hip. And now release. Take the feet wide. Turn your toes out. Little pressure
on the inner thigh. Now flex forward and feel the inner thigh stretching. They've worked
hard today. They deserve a nice stretch. Now release. Bring the feet in. Extend the left
leg. Flex the foot. Hinge from the hips and flex forward, engaging the hamstring stretch.
Beginners, stay here. Everyone else, extend the arm. Deepen the stretch. And now release.
Cross the ankle over the leg. Add a little resistance. Beginners, stay here. Everyone
else, intensify. Lift the heel. This should feel great. And now carefully release. Bring
the feet underneath you. Come to a supported squat position. Drop the chest and roll up.
Body wave the arms forward. Press through. Drop the chin to the chest. You're stretching
your back. Now inhale. Bring the arms up. Exhale. Release them side. Pivot to the left.
Take a step back. Tuck your hips. Release the knee down. Use the fanny lifter for balance.
Feel a nice stretch to the front of your leg. Your hip flexor and your quadriceps. Now lift
up. Extend the back leg. Press your heel all the way down. Stretch your calf. It worked
hard today. Hold the stretch here. Your legs really need this. Now release and pivot all
the way around. Step out. Tuck the hips and go down. Feeling the stretch to the front
of your leg. Hold here. Now lift up. Extend the back leg. Make sure your heel touches
the floor. Feel the stretch through the lower leg. Holding. Now pivot front. We'll squat
to the bottom. Now round the back. Squat again and stand. Do that again. Down. Round the
back. Squat and stand. Just one more. Down. Squat and stand. Nice work. You just completed
Lower Body Sculpt 1 and it was tough. Use this workout to tone the entire lower body.
Did in conjunction with other firm workouts to achieve the results you want.