The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (75 page)

ski and snowboard,
336
–
37

Bosu jumps,
337

lateral medicine ball hops,
337

plié plyometric jump,
337

ski hop,
336

T-Drill,
327

tennis,
332
–
35

calf raise,
333

lateral leap with reach,
335

power lunge and pull,
332

rotation swing,
334

triathlon,
340
–
43

deep chop,
342

Hindu pushup,
340

hip hinge and rotate,
343

switch lunges,
341

Spotters, need for,
17

Spread Your Wings Workout,
136
–
39

floor I raise,
139

floor T raise,
138

floor Y raise,
137

lying lat pullover,
138

one and a quarter lat pull down,
139

renegade row,
136

reverse fly,
137

Sprinter,
163

Squat,
34
,
226

bodyweight,
35

butterfly and curl,
69

calories burned by,
87

chair hover and,
261

curtsy squat rear leg lift,
89

with dumbbells,
34

dumbbell sumo,
111

form,
35

front loaded split,
69

grand plié,
88

grand plié squat reach and jump,
279

isometric wall,
297

jump,
339

with leg abduction and lateral raise,
53

offset,
107
,
107

1 and ¼ barbell,
94

one-leg squat floor reach and press,
276

overhead,
102

overhead press and,
205

plié squat with stability ball,
100

quarter-turn squat jump,
72

scoop,
345

with side kick,
224

single-leg,
104

single-leg toe touch,
45

split squat kettlebell pass,
218

sumo,
60

sumo and leg raise,
95

sumo squat side knee raise and side crunch,
43

swivel,
68
,
207

Squat box, adjustable,
20

Squat thrust,
93

Squat thrust with knee thrust,
75

Squat-to-lunge leg curl,
110

Squat to press,
234

Stability ball.
See also
Stability ball workouts

benefits of,
19
,
240

exercises

back extension,
62

chest press,
63

circles,
316

hip raise and leg curl,
300

pelvic tilt crunch,
160

squeeze and curl,
300

W,
318

selecting,
19
,
240

Stability ball workouts,
240
–
49

workout 1,
240
–
45

cobra,
243

incline pushup,
244

leg curl,
245

pike,
242

rollout,
241

skier,
244

stretch lunge,
245

workout 2,
246
–
49

balancing bicycle,
249

hand walks,
247

jackknife,
248

leg raise,
247

row combination,
248

single-leg balance bridge,
249

walk-up crunches,
246

Stability lunge,
111

Stability thigh and fly,
298

Stabilizing muscles,
62
,
102
,
149

Stacked pushup,
203

Standing incline fly,
227

Standing leg lift,
338

Standing lunge shoulder cross,
130

Standing one-arm press,
141

Standing Russian twist,
234

Standing trout,
358

Standing V pull,
134

Standing V raise,
118

Starch,
26

Static squat with front raise,
101

Stationary bike, high-intensity interval training (HIIT) workouts for,
178
–
79

Step and extend,
232

Step platform

squat box,
20

uses for,
20

Step walkover,
133

Stickk.com,
184

Stress

fitness and,
8

managing,
73

Stress-Busting Workouts

workout 1,
70
–
73

donkey kick,
73

plié jumping jacks,
71

quarter-turn squat jump,
72

runner’s lunge to knee skip,
70

workout 2,
74
–
79

front kick,
77

knee thrust,
74

side kick,
79

situp with punch,
76

speed jump rope,
76

spiderman pushup,
78

squat thrust with knee thrust,
75

Stretch and strengthen workouts,
350
–
73

Ballet Workout,
358
–
61

curl,
360

high V,
361

parallel extension,
359

scissor curl,
359

semi foldover,
360

standing trout,
358

wide second,
361

basics,
350

Fat-Burning Flow Workout,
354
–
57

down dog,
355

high lunge with twist,
357

low lunge,
356

plank,
354

rotated triangle,
357

Foam Roller Workout,
370
–
73

back,
372

butt (piriformis),
373

calves,
370

hamstrings,
371

outer hip and thigh,
372

quads,
371

shoulder and side,
373

Perfect-Posture Workout,
366
–
69

foam roller snow angel,
366

Pilates X,
368

port de bras,
367

shrug,
368

side angle pose,
369

Pilates Workout,
362
–
65

back arm rowing,
364

coordination with ball,
365

footwork on ball,
363

mermaid with ball,
362

mermaid with twist,
365

roll back and up,
364

rollover,
363

swan on ball,
364

quick plan,
351

Yoga Metabolism Workout,
352
–
53

down dog split,
352

half crow lift,
353

knee to forehead,
353

warrior III,
353

Stretching.
See also specific exercises

for charley horse prevention,
327

dynamic stretches,
350

15-second refresher,
257

in Mood-Lifting Workout,
80
–
83

post-exercise,
351

tight muscles,
367

with weight lifting,
131

Stretch lunge,
245

Stroke, decreasing risk of,
7

Suitcase crunch,
238

Sumo squat,
60

Sumo squat and leg raise,
95

Sumo squat side knee raise and side crunch,
43

Sun salute with cross,
164