Home Workout # 10 – Total Body Resistance Circuit

home workout # 10

Work Smarter, Not Harder:

Today's Workout is 20 minutes. It may be short, but it sure is INTENSE! And it targets your entire body!

home workout # 10

Prelude & Fugue:

This workout is the "FUGUE" to last week's "PRELUDE". Last week I taught you my 10-minute jump rope drills.

Bach knew what he was doing when he wrote his preludes and fugues. The two go together like copy and paste.

On that musical note, I performed workout #9 immediately before diving into workout #10. It took 30 minutes. You don't have to do this, nor do you have to do them back to back. I am passionate about the sport of rope jumping, which is why I jump rope daily (it's my 10 minute warm-up). And the best part? Jump rope is inexpensive and portable! I even travel with my Dr. Sara Solomon Cross Speed Jump Rope! So jump on the bandwagon today! Remember: Practice is the key to developing endurance and proficiency, and will enable you to reap the most benefits from jump rope training.

Always a Must!

Drink your BCAAs!

Stay hydrated with water.

  • I like to add BCAAs. Click here to read why.

Equipment Required:

  1. Gymboss Interval Timer
  2. A laptop, smart phone, or tablet (to play this workout video)
  3. Shock-absorbing surface, such as interlocking floor mats.
  4. Dumbbells (I used 12 pound hex dumbbells: hex so they won't roll on the floor. I also recommend rubber coated dumbbells so they won't ruin your floor!)
  5. A Kettlebell (I used a 25 pound kettlebell)
  6. A Sandbag (I filled mine with 40 pounds of sand: I pre-meausred 10 pounds of sand into 6 ziploc bags. That way I can adjust the weight of my sandbag from 10 to 60 pounds).

home workout # 10

Video Workout:

Set your gymboss timer for: 40 seconds WORK, 10 seconds REST. This circuit consists of 6 different compound resistance exercises. Perform the circuit 4 times, which takes ~20 minutes.

  1. Four Up/Downs into Four Jumping Jack Planks
  2. Squat Thrusters (ie. Dumbbell Squat to Shoulder Press). I used 12-pound DBs.
  3. Dumbbell Burpee Push-up into One-Armed Rows (right, then left) into 3 Standing Lateral Deltoid Raises. (I used 12 pound DBs).
  4. Four Sumo Squats (holding a KB between the legs) into Four 2-handed Kettlebell Swings. (I used a 25-pound KB)
  5. Sandbag Straight-Legged Deadlift into a bent-over Row. (I used 40 pounds in my sandbag)
  6. Four Reptile Push-ups with a roll into Four V-Ups

Do the workout with me! Just click on this video. And yes, Taz makes another appearance as my "purrrsonal trainer".

Welcome! If you want to learn how to MOVE and EAT BETTER, you've come to the right place! I'm Dr. Sara Solomon. I'm a certified StrongFit coach and an intermittent fasting expert. I have degrees in dentistry (DMD) and physiotherapy (BSc PT), and I'm also a Pilates Mat Level 1 Instructor, CrossFit Level 1 Trainer (2016-2021), ACE personal trainer, NASM fitness nutrition specialist, a Mad Dogg Spinning Instructor, and a certified level 2 Buddy Lee Jump Rope Trainer and Ambassador. I'm a BSN Supplements and Til You Collapse sponsored athlete. My passion is helping people overcome restrictive diets and muscle imbalances so they can FEEL their very best!


  1. Just finished this workout! Loved it! Thank you. Looking forward to trying out the others.

    • thank you! awesome! I’m posting workout # 11 today!

  2. OMG this was brutal!

  3. Hi there, do you have a new 6 week challenge going now, or is this old? Also does your workout and IF work for women in menopause or perimenopause or vegan? Thanks.

  4. Paula Hi, hey I am past menopause- and I am 54. I am doing these workouts-even though I still trip up on my rope. I was sore at first-but not crippled like I expected.
    Go for it!!! It’s the toughest 15-20 minutes of your day-but well worth it.
    I think I am on day 7 or 8 right now. You are challenging yourself-so start where you are.

  5. I really like this one… But I have real hard time with the push ups, is there something I can put in its place?


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