The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (76 page)

Superbands,
19

Superman,
309

Supersets,
4
,
14

Supine row,
275

Suspension training system,
213

Swan on ball,
364

Swimming

benefits of,
342

high-intensity interval training (HIIT) workouts,
182
–
83

form pointers,
182

overview of,
182

stroke drill,
183

Uptempo Medley,
183

Swing,
216

Swing lunge,
280

Swing pike pushup,
283

Swiss ball.
See
Stability ball

Switch lunges,
341

Swivel squat,
68
,
207

T

Table press,
261

Tai chi lunge,
198

Take a walk,
39

Talk test, for gauging workout intensity,
17

T-Drill,
327

Tea, green,
27
,
381

Television

recording shows,
x

time spent watching,
103

Tempo workout,
333

Tennis workout,
332
–
35

calf raise,
333

lateral leap with reach,
335

power lunge and pull,
332

rotation swing,
334

Test-the-water squat and biceps curl,
38

Thera-Band,
19

Thighs

exercises for (see
Thinner Inner Thigh Workout
)

foam roller use on,
372

Thinner Inner Thigh Workout,
106
–
9

lateral reverse lunge-reach combo,
106

modified glute-ham raise,
109

offset squat,
107
,
107

quadruped hip extension,
107

side-to-side leg swing,
109

single-leg plank,
108

unilateral lunge with knee balance,
108

3-Minute Super Stretch,
258
–
59

hunch buster,
259

rag doll,
258

seated twisted,
259

Tighter Tush Workout,
88
–
93

curtsy squat rear leg lift,
89

dumbbell straight-leg deadlift,
93

facedown hip external rotation,
92

grand plié squat,
88

prone hip extension,
90

skater’s stepup,
91

squat thrust,
93

Tiny Tank Top Workout,
118
–
23

airplane/superman extension,
122

crescent lunge and row,
123

pike walk pushup combo,
121

rotating triceps kickback,
120

shoulder press,
119

standing V raise,
118

T pushup,
123

Tip and row,
208

Toe raise,
103
,
287

Toe touch,
237

Tongs,
377

Total-body workouts,
32
–
83

basics,
32
–
33

Basic Superfast,
34
–
37

bent-over row,
36

bicycle,
37

chest press,
35

squat,
34

Bikini Body Workout 1
50
–
55

deadlift to high pull,
51

hamstring curl with chest press,
54

plank hold and single-arm row,
52

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

Bikini Body 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

Get My Body Back Workout 1,
62
–
65

Bosu balance and sit,
64

side stepup with triceps kickback,
65

split jump with bar,
63

stability ball back extension,
62

stability ball chest press,
63

traveling lunge with biceps curl and shoulder press,
65

weighted bicycle crunch,
64

Get My Body Back Workout 2,
66
–
69

boat with a twist,
66

butterfly squat and curl,
69

front loaded split squat,
69

hamstring curl and triceps kickback,
67

side stepup and kick,
68

swivel squat,
68

T row,
67

High School Reunion Workout 1,
38
–
43

lying 1-2 punch,
43

plank with front raise,
42

rotational lunge and shoulder press,
40

sumo squat side knee raise and side crunch,
43

take a walk,
39

test-the-water squat and biceps curl,
38

warrior 3 triceps extension,
41

High School Reunion workout 2,
44
–
49

butterfly plié,
49

curtsy salute,
48

legs up pushup,
44

pedal crunch,
47

scoop and press,
46

single-leg toe touch squat,
45

wide row,
49

Mood-Lifting Workout,
80
–
83

modified down-dog split,
81

modified half-moon arch,
83

tree,
83

warrior 3,
82

quick plan,
33

Stress-Busting Workout 1,
70
–
73

donkey kick,
73

plié jumping jacks,
71

quarter-turn squat jump,
72

runner’s lunge to knee skip,
70

Stress-Busting 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

T pushup,
123

Track, HIIT workouts on,
176
–
77

Transverse abdominis,
147
,
160

Trapezius,
117

Traveling, workouts during,
213
,
272
–
87
.
See also
Do-Them-Anywhere workouts

Traveling lunge with biceps curl and shoulder press,
65

Treadmill workouts

elliptical trainer compared,
181

high-intensity interval training (HIIT),
174
–
75

HIIT the Hills,
175

Speed Demon,
174

Tree,
83

Triangle lateral raise,
196

Triathlon, 15-minute,
341

Triathlon workout,
340
–
43

deep chop,
342

Hindu pushup,
340

hip hinge and rotate,
343

switch lunges,
341

Triceps,
117
.
See also
Upper body workouts

Triceps dip and reach,
59
,
143

Triceps leg extension,
126