The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (11 page)

• Now step back with your right foot and rotate to the left while curling.

REPS:
Alternate sides for 10 to 15 per side.

Deadlift to High Pull

WORKS:
your shoulders, upper back, hamstrings, and glutes.

A

• Stand with your feet hip-width apart, and your knees slightly bent and hold dumbbells in front of you, with your palms facing your thighs.

B

• Keeping your back slightly arched and your core engaged, hinge forward at the hips and slowly lower your torso until it’s almost parallel to the floor. Allow your arms to hang straight.

C

• Pause, then squeeze your glutes and push your hips forward to return to standing while pulling the dumbbells to your chest by bending your elbows out to the sides and raising your forearms.

• Return to the starting position. That’s 1 rep.

REPS:
Do 15.

Plank Hold and Single-Arm Row

WORKS:
your upper back, lats, shoulders, core, and glutes.

A

• Assume a pushup position with your hands gripping a pair of dumbbells; your hands should be slightly wider than shoulder-width apart and your feet slightly wider than hip-width apart.

B

• Keeping your hips parallel to the floor, bend your right elbow to pull the weight up toward the side of your torso.

• Pause, then slowly return the weight to the floor and repeat with the left arm. That’s 1 rep.

REPS:
Do 15.

Squat with Leg Abduction and Lateral Raise

WORKS:
your upper back, lats, shoulders, core, and glutes.

A

• Hold a pair of dumbbells at your sides and stand with your feet shoulder-width apart.

B

• Brace your core and lower your body into a squat.

C

• As you return to standing, lift your left leg out to the side while raising your arms until they’re in line with your shoulders.

REPS:
Do 16 to 20, alternating lifting the right and left legs.

Hamstring Curl with Chest Press

WORKS:
your chest, core, glutes, and hamstrings.

A

• Hold a lightweight dumbbell in each hand and lie faceup on the floor with your calves resting on a stability ball.

• Straighten your arms and hold the dumbbells perpendicular to the floor above your chest, palms facing your knees, and raise your hips to form a straight line from shoulders to feet.

B

• Bend your knees to roll the ball toward your butt while lowering the dumbbells to your chest.

• Reverse the movement to return to the starting position. That’s 1 rep. (If you lose balance during the return, do it in two movements: First, straighten your legs, then press the weights.)

REPS:
Do 15.

V Sit with Incline Press

WORKS:
your biceps, triceps, shoulders, upper back, core, and quads.

A

• Hold a pair of light dumbbells in front of your shoulders and lean back so your torso is at a 45-degree angle. Raise your lower legs until they are parallel with the floor, keeping your knees bent.

B

• Balancing in this V position, engage your core and press the dumbbells up and away from your body until your arms are straight.

• Return to the starting position. That’s 1 rep.

REPS:
Do 12 to 15.

Side Plank with Rear Fly

WORKS:
your shoulders, upper back, obliques, and core.

A

• Grab a dumbbell with your right hand and lie on your left side, then prop yourself up on your left forearm and raise your hips so your body forms a straight line.

• Extend the weight in front of you at shoulder level.

B

• Slowly raise the weight toward the ceiling, keeping your arm straight and pulling your shoulder blades together.

• Return to the starting position. That’s 1 rep. Do a full set, then switch to a right side plank and lift the weight with your left arm.

REPS:
Do 12 to 15 per side.

BIKINI BODY WORKOUT 2

If the thought of slipping into a string bikini has you running for cover, do this workout and you’ll be ready for the beach in just 4 weeks. Another combo workout, it boosts total-body tone and fixes muscular imbalances that can cause injury.

START HERE:

Do these moves one after another with no rest in between. After completing one circuit, rest for 60 seconds. Then repeat the circuit once more.

Dumbbell Thruster

WORKS:
your lower body and shoulders.

A

• Grab a pair of dumbbells and hold them, arms bent, in front of your shoulders with your palms facing each other.

• Position your feet shoulder-width apart, then quickly lower your hips until your thighs are almost parallel to the floor.

B

• Explode back up and push the dumbbells above your head until your arms are straight. Lock your elbows. Your feet should not leave the ground when you push up.

• Hold for 1 second, then lower the dumbbells asyou squat back down.

REPS:
Do 10 to 15.

Dumbbell Pushup and Row

WORKS:
your chest and upper back.