Home Workout #15 – Upper Body BLAST

Home Workout #15 – Upper Body BLAST

Circuit Time!

Work smarter, not harder, by combining your strength training and cardio session into one short but intense muscle-building and fat-blasting workout.

Today we are doing a 25-minute UPPER BODY metabolic workout. It alternates strength training with jump rope. You can do this at home because you only need dumbbells and a jump rope! Do this workout in your pyjamas. I did!

Notice I selected compound exercises. Compound exercises (unlike isolation exercises) involve multi-joint movements and work several muscle groups at once.

  • compound exercises:
    • eg. squats (targets your core, glutes, hamstrings, quads, calves, lower back)
    • Burns more calories (because more muscles are used)
    • More functional (simulates real-world activities)
    • Allows for a time-efficient full body workout
    • Keeps your heart rate up
  • isolation exercises:
    • eg. biceps curl
    • Great for correcting a specific muscle weakness or imbalance

 

home workout 15 upper body blast

 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 or a plush carpet.
  4. Dumbbells: I used 15 pound and  8 pound dumbbells
  5. A Dr. Sara Solomon Cross Speed Jump Rope by Buddy Lee Jump Ropes. It’s portable and inexpensive. I always travel with mine! Dr. Sara Solomon Cross Speed Jump Rope

Video Workout:

Set your gymboss timer for: 50 seconds WORK, 10 seconds REST. This circuit consists of 6 different exercises. Perform the circuit 4 times, which takes ~25 minutes. Note: I use the timer from tabatatimer.com in my videos.

  1. Arnold Dumbbell Preses – (I used 15 lb dumbbells)
  2. Jump Rope - Twister
  3. Dumbbell Push-up with Alternating Row - (I used 15 lb dumbbells)
  4. Jump Rope: High Step
  5. Alternating Shoulder Raises (shoulder abduction <–> shoulder flexion) - (I used 8-lb dumbbells)
  6. Jump Rope: Skier's Jump

Do the workout with me! Just click on this video. Candice Kay filmed me! Thanks Candice!

Note: Remember to “pick up the pace”. Keep it intense. I am guilty of slowing down in this video when I talk. I also didn’t hustle fast enough between exercises. Make sure you do a better job than I did!

*Always Stretch and Foam Roll after your workouts to prevent injury!

 

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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, 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 Bodybuilding.com and BSN Supplements sponsored athlete. My passion is helping people overcome restrictive diets and muscle imbalances so they can FEEL their very best!

1 Comment

  1. Just what I need it for tomorrow thank you so much fir this amazing workout:)

    Reply

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