All you need today is a girdle, for a full body workout. You will do the exercises in a row from the first to the last with a 20 second break from each other. When you have finished the first round with 10 exercises you will rest for 2 minutes. You will continue two more rounds, so 10 in total
Position your legs shoulder-width apart and take a dumbbell in your hand. Start doing squats while your hand goes up and down every time that you do a squats. The dumbbell should be touching the floor. Touch the tip of your shoulder with your hand and then get in the squats position again.
Time: 15 seconds each arm.
Open your legs as much as u can. With the dumbbell in your hand, bend your knees to lower into a squat, placing the dumbbell between your legs. We go up vigorously, then lift your hand up to your face height.
Time: 15 seconds each arm.
Sit in the squat position, put the dumbbell in front of your face by holding it with two hands. When you go up, you should also lift the dumbbell up your head using two hands.
Time: 30 sec
Place one feet forward and the other behind. Lower your body as much as u can, the knee behind should almost touching the floor. Hold a dumbbell on each hand.
Time:15 seconds each, a total of 30 seconds.
With our legs open more than shoulder width apart, we hold a girdle in our hands at the height between our chest and chin. We sit in the squat position for two times, first half squat, then squat. We get up and the moment we get up we contract the buttocks tightly, tightening them.
Time: 30 sec
Stand straight, with feet almost together. Hold a dumbbell on each hand. Move your left leg apart and get in the squat position. Bring your left leg closer again, and do a squat. Repeat the same exercise with the right leg. Now move your right leg apart and get in the squat position. Bring the right leg closer again, and lower your body in squat position.
Time: 30 sec
While holding a dumbbell in front of the chest, Keep your body slightly bent forward(knees also are slightly bent). Move your legs rapidly as if you were running in place.
Time: 30 sec
Keep your feet wider than shoulder- width apart, and hold a dumbbell on each hand. Bend forward trying to catch the opposite leg with the hand holding the dumbbell. We stand up and first raise our hand holding it on the tip of your shoulder, then stretch it up, to lower it back to the shoulder. Finally, place it on the ground while in squat position. Time: 15 seconds one hand, 15 seconds the other hand.
Sit on the floor, with legs crossed and detached of the ground. Hold a dumbbell in your hands, and every time that you move your body from side to side, bring the dumbbell on the same direction as well.
Time: 30 sec
While sitting on the floor, place your hands behind so you can keep the balance. Stretch your legs forward. Pull them towards yourself. Repeat the exercise and pull your legs towards your the left side. Repeat the same exercise, but this time after stretching them forwards, pull them towards your right side.
Time: 30 sec