The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (9 page)

Take a Walk

WORKS:
your triceps and core.

A

• Place a Bosu on the floor and sit on the dome’s center. Place your palms on the dome alongside your hips with your fingertips facing forward, and position your heels on the floor about 2 feet from the base of the Bosu.

• Straighten your arms and lift your hips off the ball.

B

• Simultaneously lift both your right hand and your left foot a few inches.

• Hold for 1 second, then lower and repeat with the other hand and foot. That’s 1 rep.

REPS:
Do 15 to 20.

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10

Optimum number of minutes for a nap. A brief snooze immediately wards off fatigue and boosts brainpower for at least 2½ hours, according to an Australian study.

— • —

Rotational Lunge and Shoulder Press

WORKS:
your shoulders and entire lower body.

A

• This is another combination lift. Grab a pair of 8- to 12-pound dumbbells and stand with your feet together and your arms at your sides.

B

• Take a giant step back with your right leg, landing with your toes turned out.

• Sink into a lunge until your left thigh is parallel to the floor, then lower the dumbbells and your torso until the weights are on each side of your left ankle.

C

• To push yourself back up, press your forward heel into the floor. Straighten your left leg without locking your knee and stand up, straightening your torso and bringing your right leg forward so your legs are together. Keep your core braced.

• At the same time, press the dumbbells overhead with your palms facing each other. That’s 1 rep.

REPS:
Do 8 to 10, then repeat the exercise while lunging back with your left leg.

Warrior 3 Triceps Extension

WORKS:
your triceps, core, back, glutes, and hamstrings.

A

• Holding light dumbbells with palms facing each other, bend forward. Raise your right leg behind you until your leg and torso form the top of a T and your arms hang straight down. Your lower back should be naturally arched.

B

• Row the dumbbells toward your ribs until your elbows pass your torso. Keep your leg elongated as you row.

C

• Now extend your arms until they are straight, pressing the weights backward. Keep your upper arms close to your sides as you straighten your arms. You will feel the strain in your triceps.

• Return to a standing position, both feet on the floor. Repeat the exercise, this time raising your left leg behind you. That’s 1 rep.

REPS:
Do 12 to 15.

Plank with Front Raise

WORKS:
your shoulders and core.

A

• Grab a pair of lightweight dumbbells and assume a plank position with your hands on the weights directly below your shoulders and your palms facing each other.

B

• Brace your abs and, keeping your left arm straight, raise it in front of you to shoulder height.

• Return the weight to the floor, then repeat, raising your right arm straight in front of you while balancing on your left. That’s 1 rep.

REPS:
Do 12 to 15.

Sumo Squat Side Knee Raise and Side Crunch

WORKS:
your arms, core, and lower body.

A

• Standing with your legs wider than shoulder-width apart, hold a medicine ball in front of your body.

• Squat until your thighs are almost parallel to the floor.

B

• Press back up, keeping your right knee bent. Lift the leg while rotating your hip so your inner thigh faces forward. Balance on your left leg as you lift your right leg out and up until your knee is past your hip.

• At the same time, circle the ball counterclockwise until it’s above your right shoulder and crunch your upper body to the right.

REPS:
Do 12 to 15, then repeat on the other side.

TIP:
Start with an 8-pound ball. Don’t increase the weight until you’ve mastered the move with perfect form.

Lying 1-2 Punch

WORKS:
your core, chest, and arms.

A

• Grab a dumbbell in each hand and rest your midback on a stability ball.

• Hold the dumbbells at your shoulders as if you’re ready to do a chest press.

B

• Contract your abs and curl your head, shoulders, and torso off the ball. Extend your right arm across your body while twisting slightly to the left.

• Immediately lower the weight to your shoulder and repeat with the left arm while twisting slightly to the right. That’s 1 rep.

REPS:
Do 8 to 10.

HIGH SCHOOL REUNION WORKOUT 2

A terrific followup to reunion workout 1, this routine focuses on the large muscles of the chest, back, and legs. Remember: Good form and quickness will help you burn more calories.

START HERE:

Do these moves one after another with no rest in between. Rest for 60 seconds at the end of the circuit. Then repeat the circuit once more.

Legs Up Pushup

WORKS:
your chest, arms, shoulders, and core.

A

• Assume a pushup position with your feet on a low step or sturdy stack of books propped against a wall and your hands on the floor directly below your shoulders.

B

• Bend your elbows and lower your chest until your upper arms are parallel to the floor.

• Press back to the starting position. Contract your abs throughout the pushup.

REPS:
Do 12 to 15.

WHAT IT DOES:
Researchers say this move focuses on muscles that stabilize your shoulders.