A Powerful 6 Move At-Home Workout

Put down those car keys: these six moves are meant for your living room.

By doing exercises with little rest in between, your body is forced to consume more oxygen both during your workout and afterwards. The more oxygen your body requires, the more unwanted body fat it must use as energy!

It’s also important to target as many muscles as you can within one workout. This routine uses head-to-toe dumbbell exercises to hit all your major muscle groups, guaranteeing max calories burned in a short amount of time.

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To do: Perform each exercise, resting for 15 to 20 seconds before moving on to the next. When done, rest 45 to 60 seconds, then repeat the series of exercises up to three times.

 

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Squat with Front Lift

Set Up: Stand straight with your feet six to eight inches apart and hold a light dumbbell in each hand. Your palms should face the front of your thighs.

Action: Raise your arms in front of your body, stopping when they are at shoulder height [A]. Lower your arms, then immediately bend your legs to squat towards the floor [B]. When your thighs are almost level with the floor, press through your heels to return to the start. Repeat for 12 to 15 reps, alternating lifts and squats.

 

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Side Lunge with Triceps Extension

Set Up: Stand with your feet wider than shoulder-width apart and hold a light dumbbell with both hands. Extend your arms straight above your head.

Action: Take a step out to the side with your right foot [A] and bend your knee, bringing your thigh almost parallel to the floor. Keeping your upper arms tight to the sides of your head, slowly bend your elbows to lower the dumbbell behind your head [B]. Extend your elbows until your arms are straight. Step back to the start, then repeat on your left side. Continue, alternating legs, for 12 to 15 reps on each side.

 

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Deadlift with Row (Part 1)

Set Up: Stand with your feet spaced six to eight inches apart and hold a medium dumbbell in each hand [A].

Action: Bend forward until your torso is almost parallel to the floor [B].

 

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Deadlift with Row (Part 2)

Using your back, pull both weights up towards the sides of you rib cage [C], then slowly lower them back down. Stand to return to the starting position, then repeat for 10 to 12 reps.

 

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Stability-Ball Chest Press

Set Up: Lie face up on a stability ball, holding a medium dumbbell in each hand, with your knees bent and feet flat on the floor. Bend your arms to 90 degrees, aligning your upper arms with your shoulders [A].

Action: Press the weights above your chest without touching them at the top [B]. Slowly lower back down to the start, then repeat for 12 to 15 reps.

 

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Dumbbell Lunge with Hammer Curl

Set Up: Stand with your feet six to eight inches apart. Hold a light to medium dumbbell in each hand with your palms facing in.

Action: Take a large step forward with your left foot [A] and bend your leg until your thigh is almost parallel to the floor. As you lunge, simultaneously curl the weights up to your shoulders, keeping your upper arms tight to your sides [B]. Return to the starting position. Repeat, this time stepping forward with your right foot. Alternate legs for your entire set of 10 to 12 reps per leg.

 

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Bicycle Crunch

Set Up: Lie face up on the floor with your knees bent, calves raised parallel to the floor. Place your hands lightly behind your head, letting your elbows point out to the sides.

Action: Draw your left knee towards your chest while simultaneously extending your right leg. At the same time, curl your torso up and twist to the left, bringing your right elbow towards your left knee. Repeat the exercise, this time pulling your right knee in as you curl and twist your torso to the right. Do 12 to 15 reps in total.

Written by Cscs for Oxygen Magazine and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.