Home Workout #18: The Mangler

Home Workout #18: The Mangler

The Mangler:

Today we are doing a 20-minute TOTAL BODY fat-blasting metabolic workout. Save time by doing this at home because you only need a kettlebell, dumbbells and a jump rope!

ps. This workout mangled me - so I call it "The Mangler!" Good luck!


home workout 18 The Mangler

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. Kettlebell: I used a 25 pound kettlebell
  5. Dumbbells: I used 12 pound dumbbells
  6. 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

Always a Must!

Drink your BCAAs!

Stay hydrated with water.

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

Video Workout:

Set your gymboss timer for: 50 seconds WORK, 10 seconds REST. This circuit consists of 5 different exercises. Perform the circuit 4 times, which takes ~20 minutes. I did it 4 times and was struggling! Note: I use the timer from tabatatimer.com in my videos.

  1. Inchworm Push-Up
  2. Jump Rope - High Step
  3. Sumo Squats (5 full range, 5 bottom 1/2 of range, 5 top 1/2 of range, repeat). Note: I used a 25 pound kettlebell.
  4. The Mangler (I used 12 pound dumbbells)
  5. Five Squat Jumps <-> Five Squats

Do the workout with me. Just click on the video.

Note: Remember to “pick up the pace”. Keep it intense. I am guilty of slowing down in this video when I talk.


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. really loved exercise #4 in this circuit, The Mangler. Wow, that was a total burn, especially on the fourth round. thanks for posting this great workout!

  2. great … 🙂

  3. Your workouts rock!

  4. Did this workout with my best friend today….definitely “mangled” us both!!! Thanks Sara 🙂

  5. Amazing workout Sara! like always! Did this workout with my boyfriend today and he was panting!

  6. That’s a killer combo. Burn baby burn!


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