The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (46 page)

A

• Sit up tall in your chair seat, arms down at your sides or behind your back for support. Extend your left leg straight out in front of you until it’s parallel to the floor and level with your hip.

B

• Contract your quad and, using your hip flexor, lift your leg slightly higher.

• Lower and repeat for 30 seconds. Then repeat the exercise with your right leg.

OFFICE WARRIOR:
5-MINUTE WATER BOTTLE WORKOUT

Everyday items like books, bottles, and quarterly reports can work just as well as and weights for many moves. Here are some exercises you can do using that water bottle on your desk. Fill it up and fire up some muscle fibers. Do each move for 60 seconds (unless otherwise indicated).

START HERE:

Perform these moves as a circuit, breathing normally throughout.

Oblique Bend

A

• Sit up straight and hold a filled water bottle in your right hand, palm facing out, arm down by your side.

B

• In one smooth motion, keeping your arm extended, raise your arm out to the side and overhead to the left, bending to the left as far as comfortably possible. After doing this for 30 seconds, hold the bottle in your left and repeat the exercise.

REPS:
Do as many as possible in 60 seconds.

Inner-Thigh Squeeze

A

• Sit up straight on the edge of your seat. Place the bottle between your knees.

• Contract your inner thighs and slowly squeeze the bottle as hard as you can. (Make sure the cap’s on tight before you squeeze!) Hold the contraction for 5 to 10 seconds.

• Relax slightly (but not completely, or you’ll drop the bottle). Squeeze again. This exercise targets muscles called the hip adductors, located on the inside of your upper thigh.

REPS:
Do as many as possible in 60 seconds.

TIP:
Contract your abs with each squeeze of your thighs.

Overhead Raise, Triceps Press

A

• Sit up straight on the edge of your seat. Hold the bottle with both hands and extend your arms straight out from your chest, so they’re at shoulder level.

B

• Keeping your arms straight, raise the bottle straight overhead until your upper arms are by your ears.

C

• Keeping arms tight against your head, bend your elbows to lower the bottle behind your back. Straighten your arms and return to the starting position.

REPS:
Do as many as possible in 60 seconds.

Leg Curl

A

• Stand facing your desk or chair. Bend your right leg and place the water bottle behind your right knee. Hold the chair or desk for support.

B

• Squeeze your hamstrings to pull your heel closer to your butt, and contract your glute to press your heel toward the ceiling. Continue for 30 seconds, then repeat with other leg.

REPS:
Do as many as possible in 60 seconds.

Ab Twist

A

• Sit up straight on the edge of your seat. Hold the bottle with both hands in front of your chest, arms bent, elbows pointing out to the sides.

B

• Contract your abs and slowly twist to the left as far as comfortably possible. Return to center. Repeat to the right.

REPS:
Do as many as possible in 60 seconds.

OFFICE WARRIOR:
5-MINUTE P.M. SLUMP WORKOUT

Sometimes, no amount of coffee is going to keep you awake after lunch. This 5-minute workout revs your heart rate, keeping you alert and enhancing your cognitive functioning.

START HERE:

Do each move for 60 seconds, unless otherwise indicated.

Desk Mountain Climber

A

• Stand facing your desk. Place both hands on the edge of your desk about shoulder-width apart.

• Walk your feet back until you are in a plank position with your body forming a straight diagonal line from your head to your heels. Bend your arms 45 to 90 degrees.

B

• Quickly pull your right knee straight up toward your chest.

• Lower and immediately repeat with the opposite leg.

REPS:
Do as many as possible in 60 seconds.

Arm Pumps and Punches

A

• Sit up straight on the edge of your seat. Grasp lightweight dumbbells and place them on the sides of your shoulders, palms facing out. Quickly punch toward the ceiling with your right hand.

B

• Quickly pull the right hand down while simultaneously punching up with your left. Immediately repeat with your right hand. Continue pumping your fists up and down for 30 seconds.

C

• Turn your fists so your palms are facing in and place your hands at either side of your chest.

• Jab forward with your right fist.

D

• Pull back to the starting position, then immediately jab foward with the left. Continue jabbing right and left for 30 seconds.

REPS:
Do as many punches up and out as possible in 60 seconds.

TIP:
If you don’t have dumbbells, just do the move with your fists.

T Tip