Home Workout #15 – Upper Body BLAST by DR SARA


Home Workout #15 – Upper Body BLAST

Circuit Time!

Notice I selected compound exercises. Compound exercises (unlike isolation exercises) involve multi-joint movements and work several muscle groups at once.
  • compound exercises:
    • eg. squats (targets your core, glutes, hamstrings, quads, calves, lower back)
    • Burns more calories (because more muscles are used)
    • More functional (simulates real-world activities)
    • Allows for a time-efficient full body workout
    • Keeps your heart rate up
  • isolation exercises:
    • eg. biceps curl
    • Great for correcting a specific muscle weakness or imbalance

home workout 15 upper body blast

 Always a Must!

Drink your BCAAs!

Stay hydrated with water.
  • I like to add BCAAs. Click here to read why.

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 or a plush carpet.
  4. Dumbbells: I used 15 pound and  8 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

Video Workout:

Set your gymboss timer for: 50 seconds WORK, 10 seconds REST. This circuit consists of 6 different exercises. Perform the circuit 4 times, which takes ~25 minutes. Note: I use the timer from tabatatimer.com in my videos.
  1. Arnold Dumbbell Preses – (I used 15 lb dumbbells)
  2. Jump Rope - Twister
  3. Dumbbell Push-up with Alternating Row - (I used 15 lb dumbbells)
  4. Jump Rope: High Step
  5. Alternating Shoulder Raises (shoulder abduction <–> shoulder flexion) - (I used 8-lb dumbbells)
  6. Jump Rope: Skier's Jump


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