Home Workout #17 – Smokin’ Hot Total Body Circuit

Home Workout #17 – Smokin’ Hot Total Body Circuit

Smokin' Hot Total Body Circuit!

Save time by combining your strength training and cardio session into one short but SUPER intense workout.

Today we are doing a 16-minute metabolic workout. It alternates core, lower and upper body strengthening with cardio drills. You can do this at home because you only need a kettlebell and a jump rope!

ps. This workout is KILLER! I struggled! Goodbye fat, hello smokin' hot body!

home workout 17

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. Kettlebell: I used 25 pound kettlebells
  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: 30 seconds WORK, 10 seconds REST. This circuit consists of 6 different exercises. Perform the circuit 4 times, which takes ~16 minutes, or if you can, do it 5 times, which takes 20 minutes. I did it 4 times and was struggling! Note: I use the timer from tabatatimer.com in my videos.

  1. Corkscrew Push-Up
  2. Jump Squats
  3. Starfish Plank
  4. Jump Rope - High Step
  5. Sumo Squats (I used a 25 pound Kettlebell)
  6. Burpee Pushups

Do the workout with me. Just click on the video. Taz licks my face during this workout!

Note: Remember to “pick up the pace”. Keep it intense. I am guilty of slowing down in this video when I talk.

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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!

3 Comments

  1. Sweet! This is the real deal…
    Thanks for sharing 🙂

    Reply
  2. I have tried IF for 4 weeks and the scale stays the same at 167. Calculated my macros etc 1423. Not happy. I have been doing 16/8 most days, and I exercise everday, mostly Hiit. Help, may this isn’t for me?

    Reply
  3. Good question Paula. Maybe you have to stick with it a little longer. Maybe you aren’t eating enough?

    Reply

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