The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (12 page)

A

• Assume a pushup position with your arms straight, your feet slightly wider than shoulder-width, and your hands resting on a pair of dumbbells directly below your shoulders. Setting your feet wide will help you balance when doing the row.

B

• Lower your body to the floor, pause, then push yourself back up.

C

• Then, from the up position, lift your right elbow toward the ceiling until your elbow passes your torso. Your torso should not rotate as you row.

• Lower the weight, do another pushup, then row the left dumbbell. That’s 1 rep.

REPS:
Do 10 to 15.

Dumbbell Reverse Lunge and Curl

WORKS:
your quadriceps, calves, and biceps.

A

• Grab a pair of dumbbells and hold them at your sides with palms facing your thighs.

B

• Step back about 3 feet with your left leg, simultaneously curling the dumbbells toward your shoulders as you lower your hips until your right knee is bent to 90 degrees and your left knee is just above the floor.

• Push back up and lower the dumbbells. Repeat, this time stepping back with your right leg. That’s 1 rep.

REPS:
Do 10 to 15.

Triceps Dip and Reach

WORKS:
your triceps and hip extensors.

A

• Sit on the floor with your knees slightly bent and your back against a 12-inch-high step.

• Grab the edge of the step with your hands slightly more than hip-width apart.

• Push your heels into the floor as you straighten your arms. Perform a dip.

B

• After straightening your arms, reach your left arm straight out in front of your body at shoulder height while lifting your right leg.

• Hold for 2 seconds, then repeat, starting with a dip, then lifting the other arm and leg. That’s 1 rep.

REPS:
Do 10 to 15.

FIGHT FLABBY ARMS:
Most people ignore their triceps, the backsides of their upper arms. By building these muscles with dips, you’ll firm and tone your arms faster than by focusing only on your biceps with curls.

Sumo Squat

WORKS:
your glutes, hamstrings, and quadriceps.

A

• Grab a barbell or weighted fitness bar with an overhand grip, hands shoulder-width apart.

• Position your feet wider than shoulder-width, toes pointed out to the sides, and let the bar hang a few inches in front of your thighs.

B

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

• Immediately stand back up. That’s 1 rep.

REPS:
Do 10 to 15.

Barbell Lunge and Press

WORKS:
your core, glutes, hamstrings, quads, shoulders, and triceps.

A

• Grab a fitness bar with an overhand grip, hands shoulder-width apart.

• Keeping the bar close to your body, lift it until it’s just above your collarbone.

B

• Lunge forward with your right foot and lower your hips until your right knee is bent to 90 degrees and your back knee is just a few inches from the floor, simultaneously pressing the bar straight overhead.

• Return to the starting position as you lower the bar. Repeat with the opposite leg. That’s 1 rep.

REPS:
Do 10 to 15.

Balancing Pushup and Barbell Rollout

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

A

• Attach a 5-pound weight plate to each end of a barbell and place it on the floor. Kneel about arm’s length from the bar.

• With your hands shoulder-width apart and arms straight, lean forward and grab the bar.

B

• Roll the bar underneath your shoulders and perform a modified pushup with your knees on the floor.

C

• Then roll the bar as far forward as you can without arching your back.

• Use your core to roll the bar back to the start position. That’s 1 rep.

REPS:
Do 10 to 15.

GET MY BODY BACK WORKOUT 1

If your once-hard body has grown soft and maybe a little saggy, these workouts will get you back to your old self fast. Routines like this one, designed by Gregory Florez of the American Council on Exercise, take classic moves like rows and squats and add unexpected twists to fire up all those stabilizing muscles in your core and extremities that become weak from disuse.

START HERE:

Do these moves one after another with no rest between them. After completing 1 circuit, rest for 60 seconds, then repeat the circuit once more.

Stability Ball Back Extension

WORKS:
your lower back, hips, and thighs.

A

• Lie facedown on a large stability ball so it supports your pelvis.

• Keep the balls of your feet on the floor. Lightly touch your fingertips to the back of your head. (If this makes the exercise too hard, then simply hold your arms at your sides.)

B

• Next, tighten your glutes and gently lift your chest.

• Hold for 3 seconds, then lower to the starting position.

REPS:
Do 10 to 12.

Split Jump with Bar

WORKS:
your lower body; builds explosive power.

A

• Stand holding a fitness bar gently at the back of your neck, feet shoulder- width apart with the left foot 3 feet in front of the right. Bend your knees slightly.

B

• Drop your hips and then jump up, switching leg positions in the air so your right foot lands about 3 feet in front of the left.

C

• Bend your knees, then immediately jump up and switch legs again.