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. A 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".

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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!

7 Comments

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

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

      Reply
  2. OMG this was brutal!

    Reply
  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.

    Reply
  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.

    Reply
  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?

    Reply

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