Diet and Fitness

Being in shape without going to a gym is possible by practicing this simple exercise routine, designed for women who care about their figure but do not have the time or resources to attend a gym.

1. Stretch your arms and legs to the utmost to prevent injury to your body during exercise.

2. Now take a dumbbell in each hand. If you are a beginner uses a 1 kilo to 2.5 kilos. Depending on your physical condition, the beginners may use dumbbells up to 5 kilograms.

3. Stand with your feet spaced shoulder width and knees slightly bent. You’ll make a series of six exercises to 30 seconds each (the equivalent of 3 minutes). While keeping your knees bent, lift weights quickly to the sides of your body. Raise and lower the weights at a fast pace for 30 seconds.

4. After 30 seconds, place your arms above your head with the weights and lift and lower them again and again. Movement continues for 30 seconds. No time to rest between exercises. Three whole minutes without stopping working.

5. Then, bring your arms to the sides of your body and lift weights and put back the arms alongside your body. Make this move quickly and for 30 seconds.

6. Then, place your arms out straight in front of you holding the weights together and vertically. Begin to open your chest moving the weights outward (ie separating the arms) and then it again the original position. Perform this exercise for 30 seconds.

7. Then again place your arms above your head and the weight goes up and down quickly for 30 seconds.

8. The last exercise is the most difficult. Hold two dumbbells firmly in your hands and starts throwing punches as if you had an enemy in front of you. Double hits at normal speed for 20 seconds and increases the speed of the punches during the last 10 seconds.