Home Workout #19 - Make Your Pants Fall Off!

workout 19

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. A Medicine Ball: I used a 12 lb ball
  5. Dumbbells: I used 20 pound dumbbells
  6. An exercise bench (This is identical to mine and is only $44)
  7. 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 was sweating like a pig! Note: I use the timer from tabatatimer.com in my videos.
  1. Medicine Ball Rolling Push-Ups (My med ball is 12 lbs)
  2. Jump Rope – High Step
  3. Medicine Ball Burpees with Triceps Push-Up into Squat Punch Forward
  4. Lying Straight Leg Raise (on a bench) with simultaneous dumbbell chest press. (I used 20 lb dumbbells)
  5. Jump Rope (High Step)
  6. Triceps Dips


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