How to Get in Shape at Home?

Step by step:

• First, put on some music and start marching and dancing to the rhythm. Move your arms and legs in order to prepare your body for the workout and to turn on your cardivascular system. 
• After 5 minutes, you are ready for the muscle strengthening workout. 

Exercise No 1: 

1. Take the two water bottles in both hands. Your feet are placed parallely with keeping some space of one foot width in between. Now bend your knees up to max. 90° between lower and upper leg, while keeping the knees behind your toes. Hold your back straight, your head, spine and hip building one line. Then move your body up again. 
2. Repeat this move up 20 times. 
3. Variation 1.1: lift your arms to the front when bending your knees. 
4. Repeat this move up to 20 times. 
5. Variation 1.2: lift one leg backwards when bending your knees and lifting your arms to the front. Then change legs. 
6. Repeat up to 20 times each side. 

Exercise 2: 

1. Lay down with your back on a mat or a soft carpet, your legs straightened out. Place your hands underneath your head. Breathe in deeply, then lift your upper body while slowly breathing out. Keep your legs relaxed. Then bring your upper body down again, except your head. 
2. Repeat up to 20 times. 
3. Variation 2.1: rotate your legs to the inside when lifting up your upper body, until the toes touch each other. Lay down your upper body and rotate your legs to the outside. 
4. Repeat up to 20 times. 
5. Variation 2.2: lift and rotate your upper body to the diagonale, while rotating both legs to the inside. Come back to the start position when rotating your legs to the outside. 
6. Repeat up to 20 times.