The FIRM Rock It Off - Thoughts


From the Wave system, The FIRM's Rock It Off is a 40 minute cardio sculpt workout featuring Alison Davis as the instructor.

The Wave is a piece of exercise equipment that contains two workable sides. The stable side can be used just as you would use a normal step. It is different from a normal step in that the middle of the step is higher than the ends. Alison calls the middle portion of the step (when on its stable side) the crest.

The unstable side is the rocking side of the wave. This is this side where you can really work your balance, your core and your legs. Depending on the position of the wave, you can rock side to side or front to back.

Rock It Off Contains typical FIRM cardio sculpt sequences. The sculpting sets are more traditional and less functional.

Segment 1 - warm up - stable side of the Wave. Wave in vertical position
Segment 2 - total body sculpting using weights, Wave on stable side in vertical position
Segment 3 - cardio (step) Wave on stable side in vertical position
Segment 4 - total body sculpting using weights, Wave on rocking side in horizontal position
Segment 5 - sculpting floor work, wave on rocking side in horizontal position
Segment 6 - cardio, Wave on rocking side in horizontal position
Segment 7 - sculpting using weights, Wave on rocking side in horizontal position
Segment 8 - sculpting no weights, Wave on rocking side in horizontal position
Segment 9 - cardio, rocking on the wave, Wave on rocking side in horizontal position
Segment 10 - sculpting using weights, wave on rocking side in horizontal position
Segment 11 - core, abs , floor work upper body, wave on stable side in horizontal position
Segment 12 - stretch

Dumbbells are also used in the workout. Alison recommends 3, 5, and 8lb dumbbells. In fact she suggest that you don't go heavier than 8lb. I don't remember her ever telling us to get our light weights. It was always "get your medium" or "get your heavy weights".

The music is decent and the set is very blue. The picture is grainy - feels slightly out of focus - like there is a thin film or haze over the camera lens.

I like this workout. It does take some getting use to when you are using the Wave on its unstable side. The unit comes with a thin blue mat that you place the Wave on. I think it is so the Wave will not move as much when you are rocking side to side, but it is still challenging even with the mat to get the Wave straight.

Lately, my favorite parts of recent FIRM Cardio Sculpt workouts have been the cardio segments. I have to say that in this workouts, I like the sculpting segments just a much as the cardio segments.

3 1/2 stars

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