Home Workout #20: Ship Shape Circuit

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


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