You are looking for exercises that will shape your body, lending almost all the muscles? The proposed exercises are offering just that. After only a few training sessions you will feel lighter and more flexible. Repeat each exercise for one minute. If you are not in good shape, it is advisable to begin the repetition for 30 seconds. To achieve best results, do these exercises 2-3 times a week, and in other two days do some cardio exercises. You need two small dumbbells from 1-2 kg.
Take the dumbbells in your arms and stand up straight so that your feet are at the same distance with your hips. Let the hands along the body, and direct your palms towards the thighs.
While stepping back with your right leg, bend your elbows and lift the dumbbells toward your shoulders, then lower them again along the body (Picture a). While returning the right foot to its original position, spread your arms in front of you at the level of your shoulders (Picture b). Lower your arms and repeat the exercise with the left leg.
Lie down and bend your knees. The feet have to lie on the floor. While holding the dumbbells, spread your hands sideways, at the level of your shoulders. Your elbows should be slightly bended and palms directed toward the ceiling (Picture A).
Bring your arms over your chest while pulling your knees toward your chest (Picture b). Return to the starting position. During the exercise you should keep the same angle of your knees were bent at the beginning of the exercise.
Stand up straight. Set the feet in the width of your hips, take small dumbbells in your hands and hold them in front of your hips. Hands have to be directed forward. While kneeling, lift the dumbbell with your right hand toward your shoulder (Picture A).
Lift yourself up slightly, lower your right hand down and lift the right dumbbell towards your left shoulder (Picture b). Continue raising your arms alternately.
Stand in the position for push-ups, but in the right hand take little dumbbell. Bend the right elbow, pulling the dumbbell beside yourself (Picture a). Then extend your hand backwards (Picture b). Replace your hand on the floor to complete the exercise.
Repeat the exercise 10 times with your right hand, and then do the same with your left hand.
Lie on the floor and bend your knees. Take small dumbbells in your hands and extend them over your chest, extend your the left leg diagonally (at an angle of 45° from the floor) and lift your hips off the floor (Picture A).
Lower your hips to the floor, and pull the dumbbells toward your head (Picture b). Return to the starting position to complete the exercise. Repeat the exercise 10 times with your left leg, and then do the same with your right leg.