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.

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

  2. Love to watch Taz during the work-out

    • What is meant by my comment awaiting moderation.

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

  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.

  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

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


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