Home Workout #27: Ultimate Tramp Workout (Plyo Hell)

Home Workout #27: Ultimate Tramp Workout (Plyo Hell)

Ultimate TRAMP!

Based on the title, you might think it is a workout for tramps, which is not the impression I am trying to convey to you.  On the other hand, I would not want to prohibit tramps from doing my workouts.

I already know what you are going to say next: "BUT OMG SARA, I DON'T HAVE A TRAMPOLINE!". Whoa there…Simmer down pot roast.  You don't have to have a trampoline because I show you modification exercises.

ps. plyometrics suck. You will enjoy the names of my exercises...

ultimate tramp workout

THis is my best TRAMP Pose. lol! 

Equipment Required:

  1. A Gymboss Interval Timer
  2. A laptop, smart phone, or tablet (to play this workout video).
  3. A mini tramp. Note: mine was less than $50! A great affordable & FUN addition to a home gym.

For the modification exercises, you will need:

  1. A medicine ball (mine is 12 pounds).
  2. 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: 30 seconds WORK, 10 seconds REST. This circuit consists of 10 different exercises. Perform the circuit 3 times, which takes ~20 minutes. I did it 3 times and I thought I was going to need an inhaler after. So yah!

  1. Knees UP Mother Brown. Modification = Jump Rope (High Step)
  2. Sideways Squat Flingies. Modification = Squat Jumps
  3. Bastard Push-Ups. Modification = regular push-ups
  4. I HATE Star Jumps. Modification = Star Jumps on Floor
  5. I HATE Tuck Jumps. Modification = Burpee Push-up high knees
  6. Tramp Toe Taps. Modification = Medicine Ball Toe Taps
  7. Bipolar Triceps (ie. up/downs). Modifcation = up/downs on the floor.
  8. Plank Side Taps. Modification: feet on medicine ball
  9. The Jane Fonda. Modification = Jump Rope (High Step)
  10. Tigger Butt Jumps. Modification = Breakdancer Planks

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

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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 (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!

7 Comments

  1. This is great, I just got a mini trampoline last week! Keep up the amazing work Sara!

    Reply
  2. Love to watch Taz during the work-out

    Reply
    • What is meant by my comment awaiting moderation.

      Reply
      • I have to approve the comments. Lots of spam and other weird stuff…. lots to filter….

        Reply
  3. Sara you are a hoot! Your kitty was supervising in the video. I finally typed in Google “eat fine during the day but not at night” to see if anyone else eats their 4-5 wonderfully recommended healthy meals only to return home around 5 and turn into a gremlin. For about a year I have been following a fitness plan complete with workouts and oh boy if eating isn’t 80% of it. Thing is I would also eat dinner then couldn’t even wait to have something before casein because I was still hungry. I just may give your IF a try soon and see how that fairs. I am pleased as all get out to see a fitness model deviating from the norm and speaking out how not everyone will be satiated with a tiny meal/snack every 3 hours.

    Reply
  4. Hi Dr. Sara
    Found your jumprope vids on youtube..and I am hooked… I am 5’3 and 270 lbs and I know I want to work out just needed a fun starting point. My daughter worked out tonight w/ me and we did the 10 min jumprope vid and while I was obviously not able to jump the whole way through I gave it my all and I aim to keep working at it til I can jump the whole friggin way through… You are fun and my cat watches us too… Any vids for ..ummm how should I say ….physically challenged beginners…. just thought I would ask 😛 I look forward to gettn my tramp on (tramp vid) of course :P.. THANKS FOR MAKING IT LOOK SO FUN

    Reply
  5. Just did the workout it was awesome so much fun.

    Reply

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