Boost Your Metabolism from Results Fitness is about 53 minutes long, with a 6 minute intro and warm up and a 5 minute cool down/stretch. This workout is led by Tracey Staehle, and I’ve really enjoyed the other workouts from her that I’ve tried so far. I liked her in this workout too, and she cues well, offers some good form pointers, and is encouraging throughout. This workout does have a bit of a different feel, since Tracey is by herself in this one and I’m used to her working out with background exercisers. The set is nice, if plain, and it reminded me of the set used in many of the 10 Minute Solution workouts. The equipment requirements are light for this one, with two sets of dumbbells (one light, one heavy) being the only necessity. Tracey also suggests a mat for lying on the floor, and a chair – but the chair is only used for balance, so anything you can rest your hand on while standing will do, if needed.

Tracey cues well in this workout, and offers lots of helpful suggestions throughout. She also starts each exercise (weights and cardio) at an easier level (level 1), then does the exercise at a higher level (level 2). This was a nice way to make this workout useful for many fitness levels. I really enjoyed the 3 part biceps sequence, and I liked the balance work she added to most of the weights circuits, too.

I liked this workout pretty well, though at times I did find weight selections a bit unbalanced. For example, at one point Tracey tells you to grab your heavy weights, which worked well for the back rows. But then, she also does some exercises that hit the upper back and shoulders – which I need to use much lighter weight for. Also, I use lighter weight for triceps kickbacks than biceps curls – and biceps and triceps are worked together in the same segment. But, had I known what was coming up for each exercise, there is enough time to switch weights. Sometimes Tracey didn’t always tell you what the exercise was going to be until after you started. And while circuit workouts aren’t usually my favorite, I did enjoy this one – and it felt like a good balance of cardio and strength for a day when I wanted to do a little bit of each. And, the cardio was pretty easy follow, and some of the songs had a great beat, too!

The breakdown:

Warm Up
~5 minutes, easy to follow exercises like step touch, kicks, hamstring curls, knee lifts, and squats – all with various arms

Weights 1: Back & Legs
Lunge with a back row, reverse lunge with a reverse press, reverse flye on one leg, bent over row

Cardio 1
Cha-chas, lunge into jogs, squat jumps, pulsing squats, leg lifts, punches and kicks

Weights 2: Shoulders & Legs
Shoulder press with elbows in front and palms facing each other – with a squat, delt raise – flipping the dumbbells up at the top – with a squat

Cardio 2
Side to side hops with a twist, side to side shuffles with a jump and side lunges, speed bag arms with jumping jacks, scissor legs with squats, side lunges with a hand touch to the floor

Weights 3: Biceps & Triceps
Overhead triceps extension with a squat, side lunge with triceps kickback into a knee lift, biceps curl into a hammer curl into a reverse curl with a plie squat, reverse lunge with a biceps curl into a knee lift

Cardio 3
Side to side squats – tapping the floor in the center, side to side hops with a kick, jump rope drills

Weights 4: Leg Balance
Standing leg work – leg lift with heel facing forward, side leg raise, leg kickback

Weights 5: Chest, Glutes, & Hamstrings
Chest press with toes raised and a hip lift, chest flye with hip lift, chest press and reach toward the opposite corner, push ups,

Cool Down/Stretch
~5 minutes, a nice mix of full body stretches

Instructor Comments:
I like Tracey Staehle quite a bit, and even though I wouldn't call this one of her best workouts, it's a nice introduction to her style - especially since this workout is priced lower than most of her other titles.

Sara@mybasementgym