The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (26 page)

A

• Lie facedown on the floor and spread your arms out to your sides so your body forms a T.

• Form a light fist with both hands and turn your thumbs up toward the ceiling.

B

• Now slowly raise your arms as high as you comfortably can.

• Lower them back to the starting position.

REPS:
Do 12.

Lying Lat Pullover

A

• Grab a pair of 5- to 8-pound dumbbells and lie faceup on a 6- to 12-inch high aerobic step, knees bent and feet flat on the floor.

• Hold the weights behind your head so that your arms are in line with your body and your elbows are slightly bent.

B

• Raise the dumbbells toward the ceiling until your arms are perpendicular to your torso.

• Then, in one fluid motion, lower them behind your head (as far as possible without touching the floor).

REPS:
Do 15.

Floor I Raise

A

• Lie facedown on the floor with your arms extended forward so that your body forms a straight line from your feet to your hands.

B

• With your hands forming loose fists and your thumbs pointing toward the ceiling, slowly raise your arms as high as you comfortably can.

• Lower them back to the starting position.

REPS:
Do 12.

1 and ¼ Lat Pulldown

A

• Sit facing a lat pulldown cable station. Grab the bar with a wide overhand grip.

• Lean back slightly and pull down on the bar until it touches your sternum.

B

• Slowly allow the bar to rise to mouth level, then pull it back down. That’s 1 rep.

REPS:
Do 12.

PUSHUP BRA WORKOUT

Let’s be clear: You can’t affect the shape (or size) of your boobs by lifting weights. But you can give them a boost by strengthening and building the muscles that sit beneath your breasts. The following routine will create strong, sexy cleavage and give you a little lift for a look that would make Victoria’s Secret proud.

START HERE:

Do these moves one after another with no rest between them. Then repeat the circuit for a total of two times, with a minute of rest between circuits.

Unilateral Pulsing Pushup

A

• Assume a pushup position, keeping your hands beneath your shoulders, and pull your abs tight.

• Lower your body until it’s about an inch from the floor and pulse down for 3 counts.

B

• Next, push back to the starting position, and as you rise, cross your right hand over your left.

• Then move your left hand out to the left and do another pushup, pulsing down again for 3 counts.

• When you push up, cross your left hand over your right and repeat to the right. That’s 1 rep.

REPS:
Do 5.

— • —

28

Percentage increase in muscle endurance after consuming caffeine, according to a study in the journal
Medicine and Science in Sports and Exercise.

— • —

Standing One-Arm Press

A

• Grab a pair of dumbbells and stand straight, knees slightly bent.

• Raise the dumbbells in front of your shoulders, palms facing forward.

B

• Press the right dumbbell overhead, keeping your arm in line with your ear.

• Slowly lower your right arm to shoulder height, then press the left dumbbell overhead. That’s 1 rep.

REPS:
Do 14.

Single-Arm Bench Press

A

• Grab a dumbbell in your right hand and lie on your back on a flat bench, holding the dumbbell at the side of your chest. Your palm should be facing your lower body, but turned slightly inward.

• Place your left hand on your abs.

B

• Press the dumbbell directly over your chest, straightening your arm completely.

• Pause, then press the weight back to the starting position.

REPS:
Do 12 to 15, then repeat the exercise with the dumbbell in your left hand.

Reverse Pushup

A

• Set a chinup bar or the bar on a Smith machine to 3 to 4 feet from the floor. Lie on your back with your chest directly below the bar.

• Reach up and grab the bar with a shoulder-width, underhand grip so you’re hanging from the bar and your body forms a straight diagonal line from your heels to your shoulders.

B

• Keeping your core tight, pull yourself up until your chest meets the bar.

REPS:
Do 10 to 12.

Incline Dumbbell Press

A

• Lie on your back on an incline bench set at about 45 degrees holding a dumbbell in each hand at your shoulders, palms facing forward.

B

• Push the dumbbells up until your arms are fully extended, then lower them to the starting position.