Build muscle and total body toning quickly with this at home workout.

4 Rounds (remainder of each minute is rest period):

  • 1 minute for 20 jumping air-squats
  • 1 minute for 20 dumbbell deadlifts
  • 1 minute for 15 push-ups

Jumping Air-Squats: Begin with feet just wider than hip-width apart. Keeping chest elevated, lower hips until parallel with floor (or lower if mobility allows). Squeezing at the base of the butt and engaging abdominals, jump to return to standing.

Dumbbell Deadlift: Begin with feet hip width apart and weights held in front of hips. Lower weights to tap the floor, keeping back straight, abdominals engaged, and let gaze follow movement. Squeeze at the base of the butt to return to standing.

Dumbbell Push-ups: With weights on the floor, hold dumbbells so that hands, wrists, and elbows are stacked beneath shoulders. Extend feet to plank position. Lower body to the floor, keeping elbows close to body. Press back up to return to plank position.

For modifications, follow Cole in video (more shallow depth of squat, slightly bent knees for deadlifts, push-ups on knees, and slower overall pace).

Before beginning this or any other fitness program, please consult your physician. The user assumes all risk or injury in the use of this program. The health, fitness, and nutritional information provided on this site is for educational purposes and should not replace the recommendations of your health care providers. If you begin to experience pain, shortness of breath, or become light-headed during this exercise, please stop immediately and if you think you are experiencing a medical emergency, seek immediate medical attention.


By: Jake

Jake is a husband and dad of two. His experience through fulfilling a dream, only to realize there are bigger, more meaningful dreams, has been a humbling and motivating life lesson. He thrives on physical challenges, is an avid reader, is committed to a path toward full human potential, and strives to serve others. CF-L1 Trainer.

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