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This body weight workout uses a combination of air squats and jumping exercises to create a high intensity workout that will have you getting air, and then needing it.

While the objective of this workout is to perform it as a fast as possible, this does not mean proper form should be sacrificed. When jumping, you should attempt to get as high up in the air as possible while still maintaining control of your body.

Because this workout uses no equipment, it can be done just about anywhere – and is great to keep in your back pocket when traveling or short on time.

When doing this workout at home, I highly recommend investing in a tile exercise mat to protect your floors and absorb shock. Check out How to Build a Home Gym on a Budget for more ideas on tools that will help you workout from home.

Want more home workouts? Download my (totally free) 47-page Home Workout Guide, which has a whole bunch of fun and effective workouts you can do on your time.

The Big Air Workout - Coconuts & Kettlebells

The Big Air

Instructions: Perform the workout written below as fast as good form allows.

Warm up: Perform 5-10 minutes of Dynamic Range of Motion movement. Then, do 3-5 repetitions of each exercise below.

The Workout:

5 rounds:

15 Air Squats
10 Jumping Lunges
15 Air Squats
10 Star Jumps
15 Air Squats
10 Burpees


Perform 2-3 rounds of the workout depending on your ability. If you struggle to get full depth on the air squat, go down as far as you can while maintaining proper form.

Want more workouts like the one above? Check out my other functional workouts.

Live empowered,

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