This is the metabolism-boosting workout that you absolutely can not skip. It will build lean muscle mass increasing the number of calories your body burns. It will also tighten and tone to help you lose inches and dress sizes. This online workout incorporates some of the equipment you’ve been using in the other workouts but is structured a little bit different. Perform each exercise for 45 in the first mini circuit then repeat and move on to the next mini circuit. The exercises compliment each other so it’s important to stick to the format.

Exercise		Manual-Notes (if any)
Bent Over Dumbbell Tricep Kickback 1) Stand with feet hip width and knees slightly bent. 2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on stationary object that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip (palms facing each other). Bend elbow at 90° and raise upper arm so that it is higher than the level of your back (as shown) 3) Keeping elbows close to body and raised, extend forearm back. 4) Return to start position. 5) Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Stabilize shoulder throughout movement by squeezing shoulder blades together slightly.	Sets Reps Weight/ Resistance 1 2 3 4 5
Alternating 1 Arm DB Row 1. Start by holding a dumbell in each hand and bending forward until your upper body is almost parallel to the floor. 2. Slowly bring one dumbell up to your waist and return to the starting position. 3. Repeat with the other arm. 4. Remember to pinch your shoulder blade in towards your spine as you row.	Sets Reps Weight/ Resistance 1 2 3 4 5
Single Leg DB Calf Raise 1) Start position: Stand with feet hip width apart or stand on the edge of a step on the ball of one foot with your heel hanging over edge. Toes should be pointing forward. Hold a dumbell in the hand on the same side. 2) Contract calf by pushing off ball of foot to raise heel up in air (standing on toes) 3) Lower heel and repeat. 4) Remember to keep knee slightly bent throughout movement to prevent any knee strain. You may have to hold on to a fixed stationary object for stability. 5. Repeat with the other leg after completing the prescribed repetitions.	Sets Reps Weight/ Resistance 1 2 3 4 5
Tricep Stretch 1. Stand or sit in upright position 2. Place hand of arm to be stretched at base of neck. 3. Grasp elbow with opposite hand and pull until a stretch is felt in tricep (in back of arm) 4. Hold for 20-30 seconds. Repeat as prescribed.	Sets Reps Weight/ Resistance 1 2 3 4 5
Dumbbell Curl (two arms) 1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position. 2) Start position: Grasp DB’s with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides. 3) Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time. 4) Return to start position. 5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.	Sets Reps Weight/ Resistance 1 2 3 4 5
Alternating Dumbbell Bench Press 1. Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.) 2. Start position: Lie onto your back and bring the DB’s to your shoulders. Press one DB up directly above the chest with palm facing forward. 3. Lower the DB keeping your forearms perpendicular to the floor and your hands aligned at the nipple line and then press with the other arm. 4) Let your upper arms go slightly past parallel to the floor and press the DB’s up to the start position. 5) To end the exercise, place the DB’s on shoulders and return to the seated upright position. 6) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Hyperextension or arching of the back may cause injury. Never lock out elbows.	Sets Reps Weight/ Resistance 1 2 3 4 5
Long Lever Crunches 1. Lie on your back with your arms over your head and knees bent with feet flat on the floor. 2. Curl your shoulders up and towards your knees keeping your arms overhead. 3. Return to the starting position and repeat for the prescribed number of repetitions.	Sets Reps Weight/ Resistance 1 2 3 4 5
Mudra Roll-up 1. Begin standing in a forward bend position feet are hip-width apart toes are facing forward head and arms are relaxed down towards the floor. 2. Bend the knees and interlock the fingers behind the body. Now straighten the legs and reach the arms away from the body slowly, roll the spine up vertebrae by vertebrae until you come back to the standing position. 3. Allow the head to be the last thing that comes up. Keep the palms pressing towards one and other and the shoulders rolled open and back. 4. Repeat this exercise 5 times breathing smoothly and slowly.	Sets Reps Weight/ Resistance 1 2 3 4 5
Dumbell Double Lunge 1. Start by placing your feet shoulder width apart and holding dumbells at your side. 2. Step forward into a lunge keeping your upper body upright. 3. Return to the starting position and proceed into a reverse lunge with the same leg lunging backwards. 4. Return to the starting position and repeat with the other leg. 5. Continue for the required number of repetitions.	Sets Reps Weight/ Resistance 1 2 3 4 5
Single Leg RDL with DB 1) Stand with feet hip width apart with knees slightly bent (at 20°). 2) Start position: Lift left foot off ground by flexing at the knee (foot should be behind you) 3) Bending at the hips, lower hands to approximately shin height. Keep knees bent at 20° throughout movement. 4) Return to start position. Complete recommended repetitions and switch legs. Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes or deviate laterally or medially. Keep abdominals tight throughout exercise by drawing stomach in toward spine.	Sets Reps Weight/ Resistance 1 2 3 4 5
Pigeon 1. Place the right knee forward and extend the left leg back. Make sure that the right toes are facing in on an angle and the left toes are pointed and facing down. Place the hands on either sides of the knee and shift the weight over to the left while lengthening the spine. 2. Square the hips and the shoulders. Move the right foot away from the groin working towards a 90-degree angle with the right calf. The right hip may or may not be connected the floor. The left hip is facing down towards the floor. If there is too much pressure in the knee, readjust the calf. 3. Replace this posture with the modified pigeon. Inhale and lengthen the spine, exhale and lower down onto the elbows maintaining the weight shift over to the left hip. Rock from side to side to help to increase the circulation in the hip joint. 4. Only if you are incredibly flexible in the hip, start to work your chest down to the floor extending your arms out in front of you. The left hip, thigh, calf and top of foot is facing towards the floor. Relax the head, neck, shoulders and face. Breathe into the hip and back body. Relax in this pose for 5 to 15 deep breaths. Repeat on the other side.	Sets Reps Weight/ Resistance 1 2 3 4 5

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Great set of dumbbells: