Home Workout #8 – Jump Rope Total Body Circuit by Dr. Sara Solomon

Home Workout #8 – Jump Rope Total Body Circuit
home workout #8

Sara's Advice:
The only effective workout program is the one to which you will actually adhere multiple times a week. So from a realistic standpoint, the program must be quick, fun, inexpensive and portable. This is why I only do 15 to 20-minute high intensity resistance circuits. And research confirms that this style of training is the most effective way to boost the metabolism and burn fat.
  • REMEMBER: if you want to see changes in your physique, then you will have to exercise at 95-100% of your maximum capacity (i.e. “go all out”, “go as fast as you can”, “lift as heavy as you safely can”). I think this is a fair compromise considering it’s only for 20-minutes out of your entire day.
  • REMEMBER: heavy lifting (because muscle burns calories) and interval training are only part of the fat-burning equation. Diet is number one.
Key Point:
Work smarter, not harder, by combining your strength training and cardio session into one short but intense muscle-building and fat-blasting workout.

Before You Pick Up a Jump Rope:

Before you pick up a jump rope, you must first learn:
1. How to adjust your jump rope. Click here to learn how to determine your correct jump rope length.
2. How to jump with Buddy Lee's correct jump rope technique: This is explained in my article published on Bodybuilding.com.

Jump Rope Total Body Circuit
Click on this poster to access my March 19, 2013 Bodybuilding.com article!

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 chair (or a stool)
  3. A laptop, smart phone, or tablet (to play this workout video)
  4. Shock-absorbing surface, such as interlocking floor mats. I did the workout on my plush living room carpet.
  5. Hex Dumbbells (I used 12-pound dumbbells -- use what's right for you).
  6. 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

Today’s Video Workout:

Set your gymboss timer for: 50 seconds WORK, 10 seconds REST. This circuit consists of 10 exercises. Perform the circuit 2 times (which takes 20 minutes).
  1. Jump Rope - High Step
  2. Push-ups with Dumbbell Row
  3. Jump Rope - High Step
  4. Triceps Dips - Off Chair
  5. Jump Rope - High Step
  6. Squat Thrusters
  7. Jump Rope - High Step
  8. Breakdancer Planks
  9. Jump Rope - High Step
  10. Alternating Step Ups with Dumbbells

Do the workout with me! Just click on this video:



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