The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (67 page)

reverse lunge with rotation and biceps curl,
50

side plank with rear fly,
55

squat with leg abduction and lateral raise,
53

V sit with incline press,
55

workout 2,
56
–
61

balancing pushup and barbell rollout,
61

barbell lunge and press,
61

dumbbell pushup and row,
57

dumbbell reverse lunge and curl,
58

dumbbell thruster,
56

sumo squat,
60

triceps dip and reach,
59

“Bingo wings,”
124

Blender⁄food processor,
377

Blood pressure, decreasing,
7

Blood sugar, foods that spike,
29

Boat curl and press,
195

Boat with a twist,
66

Body composition,
5
,
23

Body fat.
See
Fat

Body-type specific workouts,
188
–
209

Athletic-Body Workout,
206
–
9

alternating lateral lunge,
209

curtsy hammer raise,
206

swivel squat,
207

tip and row,
208

basics,
188
–
89

Boyish-Body Workout,
202
–
5

crossover crunch,
202

plyo plank,
204

squat and overhead press,
205

stacked pushup,
203

Hourglass-Body Workout,
198
–
201

glute bridge with triceps extension,
201

lateral stepups,
200

side planks with moving knee,
199

tai chi lunge,
198

main moves,
190
–
93

hundred on the ball,
192

lift-off lunge,
190

mermaid,
193

pushup and leg raise,
191

Pear-Body Workout,
194
–
97

boat curl and press,
195

dip and knee raise,
197

scissors jump,
194

triangle lateral raise,
196

quick plan,
189

Body weight exercises, suspension training system for,
213

Bone density, improving,
6
,
320

Bosu balance and sit,
64

Bosu balance trainer, benefits of,
20

Bosu jumps,
337

Bosu reverse hyperextensions,
169

Bow pose,
311

Boyish-Body Workout,
202
–
5

crossover crunch,
202

plyo plank,
204

squat and overhead press,
205

stacked pushup,
203

Brain training,
345

Breakfast

guidelines,
28

protein at,
25

recipes,
379

Green Eggs Omelet,
379

Nuked Oatmeal,
379

Superfast Hunger Buster,
379

Breast cancer, preventing,
7

Breathing, during yoga poses,
355

Bridge pose,
299

Brussels sprouts

Side of Lemony Sprouts,
383

Bun squeeze,
287

Butt

foam roller use on,
373

workouts for

I-Need-Some-Lift-in-My-Levis Workout,
94
–
97

So Long, Saddlebags Workout,
98
–
101

Tighter Tush Workout,
88
–
93

Butterfly plié,
49

Butterfly squat and curl,
69

Buying time,
xi

C

Cabbage

Corned Beef and Cabbage,
382

Cablepull-through,
113

Caffeine, endurance increase with,
140

Calendar, adding workouts to,
xi

Calf raise,
333

Calories

burned by

afterburn,
15

elliptical trainer,
181

high-intensity interval training (HIIT),
172

kettlebells,
214

lower-body muscles,
87

muscle,
2
,
5
,
381

repetition rate increase,
15

resistance training,
6

resting energy expenditure,
3

swimming,
342

caloric impact of protein,
25

counting,
29

Calves

exercises (see
Killer Calves for Taller Boots Workout
)

foam roller use on,
370

Cancer, preventing,
7

Canoe,
154

Carbohydrates

reducing in diet,
24
,
26

starch,
26

sugar spikers,
29

Cardio, high-intensity interval training (HIIT) as,
3
,
14–15

Cardiovascular disease, prevention

with high-intensity interval training (HIIT),
173

with resistance training,
7

Chair dip,
262

Chair hover and squat,
263

Chair lift,
271

Chair Pose Vinyasa warmup sequence,
80

Charity donations,
184

Charley horse,
327

Chest press,
35

Child’s pose,
311

Chili peppers,
27

Chinup,
129

Cholesterol, lowering,
24
,
26

Circadian rhythm,
37
,
203

Circle crunches,
235

Circuits.
See also
specific workouts

efficiency of,
14

how to do,
33

Clock walk with hands,
322

Cobra,
243
,
309

Cobra pushup,
135

Colander,
377

Confidence boosters,
290

Coordination with ball,
365

COREgasm Workout,
292
–
95

arm pullover straight-leg crunch,
295

hanging side crunch,
294

hanging straight-leg raise,
293

medicine ball blast,
295

single-leg hip raise,
294

Corelifts,
284

Core muscles.
See also
Core workouts

anatomy,
147

COREgasm Workout for,
292
–
95

Post-Partum Workout for,
316
–
19

Core workouts,
146
–
69

Banish Bra Bulge Workout,
156
–
59

alternating dumbbell row,
159

back extension leg raise,
156

double-arm reach,
159

double-leg stretch,
157

T-stabilizer,
158

basics,
147

Belly Blast Workout,
164
–
69

ankle reach,
165

Bosu reverse hyperextensions,
169

double side jackknife,
166

dynamic V crunch,
167

perfect crunch circle crunch,
169

raised hips crunch,
168

side double crunch,
168

sun salute with cross,
164

Belly Pooch Workout,
160
–
63

arm pullover straight-leg crunch,
162

knee cross crunch,
162

matrix,
161