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!


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 Comment

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


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