The circuit contains eight seperate exercises; alternate arm dumb-bell press, tricep extensions, shoulder raises, single arm bent over rowing, alternate arm curls, step-ups, dumd bells flys and leg raises.
Each exercise is performed in a group, normally called 'a set', of ten repetitions, except the leg raises which are done in sets of thirty. The step-ups entail doing ten repetitions per leg. These eight exercises are done consecutively without any rests using dumb-bells which are gripped at all times except when doing the leg raises. The excerises are repeated twice, for a total of three sets
