If you’ve never exercises or does not do time, start with 15 repetitions of each and quickly moves to the next. In this way the tone and working the cardiovascular system.

If you did not have weights or dumbbells, it is sufficient to have 2 bottles of water a pint to use as them.

To begin take a bottle in each hand and stand with legs apart to shoulder height launch your fist diagonally to the right until the arm is fully extended then return it to its position and squat, get up and do same thing with the other fist.


Now lying face down with your body straight, resting his arms on the floor to shoulder height and support in the toes. Tighten your abs, tuck tail and stretch your arms. Lower your chest to touch the floor fifteen times.

Another exercise is to stand with legs apart more than the width of the hips and hold the bottles bending arms to chest height. It gives a step to the left bending left knee to be squatting. The right knee is kept straight. When you are bending, stretching your arms out in front, then lift, you get to an upright position and switch legs.

Crunches are great for reducing the abdomen, there to lie on your back with knees bent and feet off the floor. They hold the bottles and raise their arms, exhale while the tail shrinks and takes the chin to the knees the arms are lowered look on her knees.

To finish, stand with legs apart to shoulder height and with the toes out. Take the bottle and raise your arms to shoulder height with elbows bent upward. Then crouching low with the tail out and raise your arms, return to starting position and repeat.

If you do these exercises correctly and make a well balanced diet, the results are really incredible.