Home Workout #20: Ship Shape Circuit

Home Workout #20: Ship Shape Circuit

Ship Shape!

Ladies! Summer is here, so let's get shredded together! Let me motivate you each week: do my uber-intense workouts with me!

Here is my most recent progress photo:

june 22 progress

It was the Tall Ships Festival in Toronto this past weekend, and the ships just happened to be parked at the docks outside my condo! So today I'm taking you to the docks for a workout with a view of these magnificent vessels. We are doing a 20-minute HIIT (High Intensity Interval Training) workout. Save time by doing this at home (or outside) because you only need a set of dumbbells and a jump rope!


home workout #20 - ship shape circuit


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 15 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

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: 40 seconds WORK, 10 seconds REST. This circuit consists of 6 different exercises. Perform the circuit 4 times, which takes ~20 minutes. I did it 4 times and really struggled!

  1. Walk the Plank
  2. Dumbbell Pirate Ships
  3. Dumbbell Push-Up & Row Your Boat
  4. Aye Aye Skipper (Jump Rope - high step)
  5. Boat Hold with a Dumbbell Twist
  6. Burpee Starfish Jumps

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


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 did this workout and I love it!!!

  2. It was awesome 😉


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