Home Workout # 21: Shoulder Mania

Home Workout # 21: Shoulder Mania

Burn Shoulders, Burn!

Ladies! Time to train shoulders! There's nothing sexier than a great set of deltoids. Not only do they make your waist & hips look narrower, but they also look HOT in a tank top.

So join me for this real time 2o-minute shoulder HIIT workout.

home workout 21 shoulder mania

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 20 pound dumbbells and 9 pound dumbbells.
  5. A Kettlebell: I used a 25 pound kettlebell.
  6. A TRX. This is optional, so if you don't have one, don't freak out because I also gave you a substitution exercise.
  7. 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 my shoulders were BURNING!

  1. Shoulder Press (I used 20 pound dumbbells)
  2. Jump Rope (High Step)
  3. Alternating Shoulder Raises (I used 9 pound dumbbells)
  4. Burpee=>Deadlift=>Upright Row
  5. Two-handed kettlebell swings
  6. Rear Delt Fly (I used the TRX, but I also show a modification exercise with 9 pound dumbbells)

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. Hi Sara, 🙂

    Im a massive fan all the way from Sydney Australia! And you by far are my role model and inspiration to living a healthy lifestyle. I do your workouts nearly everyday to keep me pumped and motivated! Your my favourite fitness bodybuilder and I aspire to be as fit like you someday! Thankyou so much!!!! <3 🙂

    x Nina!

    • oh this is so sweet of you! Keep up the great work!


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