Many women do not have time to spend hours in the gym every day. And if you’re of those women do not despair, take these exercises and challenges fast for those days or to start train every day.

The challenge of bending

Find a comfortable spot and then find a number that is comfortable. For example I can do 50 pushups, but the number 35-40 start to feel very tired, so I do three sets of 30 with a minute of rest. Numbers are mine alone with thee find yours.


The challenge is to do as many pushups as you can without rest. Only a serial number or the amount you can that’s it for this first part of the routine. The next time you try to increase your number in at least one more push-ups.

Another challenge for the legs

Like push-ups, firm and shapely legs are something that most women seek. To this end, this challenge will be increasing the bending squats with body weight. Perform as many squats as you can. To give you an idea should be able to approximately double the bending.

With these two exercises do as many reps as you can begin to condition your body quickly. All you have to keep in mind is that you should start slow if you do not exercise much. No exercise you get into it yet, start your own pace and not overdo it. Otherwise do as much as possible.

Some additions to the routine

Something you can add to your routine you will not take long is rubber bands to attack the smaller muscles. Rubber bands are an inexpensive fitness accessory that lets you add more variety to your workouts. Curls for the biceps, triceps behind the neck, shoulder lateral flights and even abdominal exercises can greatly contribute to a lean body and slender in the comfort of your own home.

The abdominals, or rather to abdominal crunches are a good way to end the routine at home. How many do? As with all the routine proposed here, simply make as many as possible at one time.

With all this you have an alternative to exercising in no time. Estimated that this routine can take as little as you like but overall you do not spend half an hour including warm up and stretching beyond.