The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (19 page)

A

• Grab a 5- to 15-pound dumbbell with each hand. Stand with your feet hip-width apart and your arms straight down at your sides.

B

• Take a big step forward with your left foot and, bracing your abs, twist your torso to the left as you bend your left knee and lower your body. Your left knee should form a 90-degree angle. Keep a slight bend in your right leg.

C

• Twist back to center, then push off your left foot, and stand back up.

• Repeat the move with the right foot. That’s 1 rep.

REPS:
Do 10 to 15.

Hydrant Extension

A

• Get on all fours with your knees directly beneath your hips and your hands under your shoulders.

B

• Keeping your right knee bent, lift it up and out to the side as high as possible.

C

• Next, extend the right leg straight back so it’s in line with your torso.

• Pause, then bring it back to the starting position. Repeat with your left leg. That’s 1 rep.

REPS:
Do 12 to 15.

Reverse Lunge Single-Arm Press

A

• Grab a 5- to 15-pound dumbbell in your right hand and hold it next to your right shoulder, palm facing in.

B

• Step backward with your right foot and lower your body until your knees are bent to 90 degrees (your right knee should nearly touch the floor) while pressing the dumbbell directly over your shoulder without bending or leaning at the waist.

• Lower the weight back to the starting position as you push quickly back to standing. That’s 1 rep.

REPS:
Do 10 to 15, then repeat the exercise with the weight in your left hand and stepping back with your left foot.

Lateral Shuffle

A

• Stand with your feet slightly wider than hip-width apart and turned out 45 degrees.

• Bend into a squat with your knees over your ankles.

B

• Step out with your left foot, keeping your knees bent in the squat position.

• Step left with your right foot to return to the starting position.

• Continue walking sideways, taking 10 steps to the left and then 10 to the right.

REPS:
Do
10 to each side.

Plié Squat with Stability Ball

A

• With a stability ball between your lower back and the wall, hold a 10- to 20-pound dumbbell with both hands between your legs.

• Stand with your feet wider than your hips and turn your toes out.

B

• Contract your abs and lower to a 4-count until your knees are at 90 degrees.

• Hold for 4 counts, then slowly stand up to a 4-count.

REPS:
Do 10 to 15.

45-Degree Lunge

A

• Stand with your feet hip-width apart, arms at your sides.

B

• Lunge 45 degrees to the left, keeping your hips facing forward and your right leg straight.

• Pause, then return to the starting position. That’s 1 rep.

REPS:
Do 10 to 12, then repeat on your right side.

Static Squat with Front Raise

A

• With a stability ball between your lower back and the wall, hold a 3- to 8-pound dumbbell in each hand, palms in.

• Step forward and spread your feet hip-width apart. Lean back into the ball.

B

• Contract your abs and glutes, then lower your hips until your knees are at 90 degrees.

• In this position, slowly raise your arms in front of your body to shoulder height. Lower them, then raise them 7 to 9 more times.

• Rise to the starting position.

REPS:
Do 8 to 10.

KILLER CALVES FOR TALLER BOOTS WORKOUT

Sculpted, sexy calves look killer in tall boots, kitten heels, shorts, capris, and skirts of every length. Strong calves protect your knees and can help you can say good-bye to a runner’s worst nightmare, shin splints. This routine includes balance challenges that fire up the stabilizers throughout your lower legs as well as a few isolation exercises to really burn your calves.

START HERE:

Do these moves one after another with no rest in between. Then repeat the circuit for a total of three times.

Overhead squat

A

• Stand with your feet slightly wider than shoulder-width apart, toes turned out slightly.

• Grab a rolled-up towel with an overhand grip, hands shoulder-width apart, and raise it overhead so your shoulders are roughly in line with your heels. The towel helps keep your shoulders aligned. If you don't have a towel, raise your hands overhead—but keep your shoulders back and in line with your heels.

B

• Squat down as far as possible without letting your knees jut out past your toes.

• Return to standing. That’s 1 rep.

REPS:
Do 10 to 15.

Toe Raise

A