A Leaner, Meaner Body - Oxygen Magazine

We get it — sometimes you just can’t make it to the gym. Whether you’re burnt out on the machines or just can’t handle the rush-hour crowd, we’ve got just the back-to-basics solution to set you straight. All you need is a set of dumbbells and a little elbow room to make this program work.

Using just eight super-efficient and effective dumbbell moves, Oxygen has made it easy to reach your fat-loss, build-more-muscle goals. We’ve created three different workouts, giving you multiple options for several weeks of at-home training. Whether you want to burn fat, add muscle or just get in a quickie, there’s a workout for you. So dust off those dumbbells and clear the coffee table — it’s time to do your homework!

Workout 1: Fat Blaster

After a thorough warm-up, do the exercises in the order as programmed in the circuit to elevate your heart rate and burn fat and calories. Use a light or moderate weight and perform each move for one minute, with no rest in between moves or rounds. Do two rounds if you’re a new athlete and up to four if you’re a veteran. 

  1. Dumbbell Squat
  2. Push-Up/Row Combo
  3. Stiff-Legged Deadlift
  4. Weighted Dip
  5. Overhead Walking Lunge
  6. Seated Front/Lateral Raise Combo
  7. Biceps Curl/Overhead Arnold Press Combo
  8. Weighted Russian Twist 

Workout 2: Slow Build

After a thorough warm-up, do two straight sets of each exercise for the prescribed number of reps using a moderate to heavy weight to add muscle and definition. For the last set, do a super-slow negative (eccentric) contraction, taking up to 10 seconds to lower the weight, for the prescribed number of repetitions. Rest up to 60 seconds between sets. 

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