The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (47 page)

A

• Stand tall with arms at your sides.

B

• Keeping your back straight, hinge forward from the hips and lower your torso toward the floor while lifting and extending your right leg off the floor straight out behind you until your body forms a T with your torso and leg parallel to the floor.

• Pause. Return to the starting position, then repeat while lifting the left leg.

REPS:
Do as many as possible with both legs in 60 seconds.

Pendulum Lunges

A

• Stand tall with feet hip-width apart. Take a giant step back with your right leg, bending the left knee so the left thigh is parallel to the floor and the right knee dips toward the floor.

B

• Press into the left foot and bring your right leg up and immediately swing it in front of you into a forward lunge, bending your right knee, so your right thigh is parallel to the floor, and allowing the left knee to dip toward the floor.

REPS:
Continue to alternate lunging forward and back for 30 seconds; then switch legs.

Chair Lift

A

• Sit all the way back in your chair and cross your legs so your feet are on the seat. Place your hands on the armrests.

B

• Contract your abs as you lift your knees toward your chest, lifting your feet a few inches above your seat. Pause; then lower.

REPS:
Do as many lifts as you can in 60 seconds (you may need to rest a few seconds between reps).

HOTEL ROOM WORKOUT 1

Laid up in a hotel without a gym? (Or worse, one that charges you 30 bucks to use dusty dumbbells and old LifeCycles?) Here’s an effective workout that uses only your bodyweight, so you can do it just about anywhere. It’s designed to load up every muscle system.

START HERE:

Do these moves one after another with no rest in between. When you finish the last move, pause 60 seconds, then repeat the circuit. This workout comes from Juan Carlos Santana, CEO of the Institute of Human Performance, in Boca Raton, Florida.

Side Bridge Abduction

A

• Lie on your left side with your elbow directly beneath your shoulder, and with your legs stacked. Brace your abs and lift your hips off the floor until you’re balancing on your forearm and feet and your body forms a diagonal line.

B

• Lift your right leg at least 6 inches.

• Lower and repeat.

REPS:
Do 8 to 12, then repeat on your right side.

Wraparound Ankle Touch

A

• Stand with your legs together and bend your left knee 90 degrees so you’re balancing on your right leg.

B

• As you squat, reach your left arm across your body and try to touch the outside of your right foot with your fingertips.

• Press back up to the starting position and repeat.

REPS:
Do 8 to 12, then repeat while balancing on your left leg.

Double-Stop Pushup

A

• Assume a pushup position with your hands slightly wider than your shoulders and your back straight.

B

• Keeping your neck in line with your spine, lower yourself halfway and hold for 1 second.

C

• Continue lowering until your chest is only a couple of inches from the floor.

• Pause, then push back up to the halfway point and pause again before finally pressing all the way up.

REPS:
Do 8 to 12.

TIP:
Make the move easier by doing it with your knees on the floor.

Plank Bird Dog

A

• Get on your hands and knees, hands beneath your shoulders with your back straight.

B

• Brace your abs as you simultaneously extend your left arm and right leg.

• Lower them both and repeat, lifting your right arm and left leg.

REPS:
Do 8 to 12 on each side.

Windshield Wiper

A

• Bend your knees and lift your legs until your thighs are above your hips.

B

• Press your palms into the floor and lower your legs to the left. Go as far as possible while keeping your right shoulder glued to the floor.

• Then bring your legs back to center. Next, lower them to the right.

REPS:
Do 8 to 12 on each side.

Supine Row

A

• Lie on your back with your knees bent, feet flat on the floor, and arms at your sides with elbows bent 90 degrees.

B

• Pinch your shoulder blades together as you dig your elbows into the mat and lift your head and torso a few inches off the floor. Lower and repeat.

REPS:
Do 8 to 12.

HOTEL ROOM WORKOUT 2

This killer head-to-toe toning workout was designed with the help of Amy Dixon, an exercise physiologist and group fitness manager at Equinox in Santa Monica, California. It’s perfect when you’re stuck somewhere with no access to a gym.