The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (35 page)

Complete the four basic moves
starting here
before doing the Scissors Jump. Perform the moves one after another, at the prescribed number of reps, with no rest between exercises. Repeat the circuit twice.

Scissors Jump

WORKS:
your butt and thighs; boosts your heart rate to burn calories.

A

• Stand with your left leg forward and your right leg extended behind you, toes on the floor. Bend your left knee and dip your right knee toward the floor, so you’re in a lunge position.

• Place your arms straight out in front of you or out to the sides.

B

• Swiftly jump up and switch legs in midair, in a motion like a scissor.

• Land softly, your right leg forward and left leg back, then lower into a lunge position. When your back knee nearly grazes the ground, jump again.

• Keep jumping without resting.

REPS:
Do 10 to 20.

Boat Curl and Press

WORKS:
your core, biceps, and shoulders.

A

• Hold a lightweight dumbbell in each hand, with your arms extended at your sides and your palms facing forward. Sit on a bench and lean back slightly, pulling your knees to chest height, so you’re balancing on your tailbone.

• Curl the weights to your shoulders.

B

• Immediately rotate your wrists so your palms face forward, and press the weights straight overhead.

• Return to the starting position. Each dumbbell extension is 1 rep.

REPS:
Do 8 to 10.

Triangle Lateral Raise

WORKS:
your butt, thighs, back, and shoulders.

A

• Hold a dumbbell in your right hand and lunge forward with your left leg. Taking a cue from the triangle pose in yoga, turn your left foot out—so it’s perpendicular to your leg—and rest your right forearm on your left thigh.

• Extend your right arm straight down, with your palm facing in.

B

• Keeping your right arm extended, squeeze your shoulder blades together and raise your right arm straight out to the side until it reaches shoulder height.

• Return to the starting position and repeat. After doing all reps, lunge forward with the right leg and complete the lateral raise with your left arm.

REPS:
Do 10 to 12 per arm.

Dip and Knee Raise

WORKS:
your triceps, shoulders, upper back, and hip flexors.

A

• Sit on the edge of a bench. Grasp the seat on either side of your butt, making sure your fingers are facing forward, palms backward.

• Walk your feet out so you can inch yourself off the seat.

B

• Bend your arms, keeping your elbows pointed straight back, as you dip your butt toward the ground.

• Simultaneously contract your abs and pull your left knee toward your chest.

• Return to the starting position. Concentrate on using your arms to raise your body, rather than pushing up with your legs. Next, dip and raise your right leg. That’s 1 rep.

REPS:
Do 6.

TIP:
Make the move easier by performing it with your legs bent 90 degrees and feet flat on the floor.

HOURGLASS-BODY WORKOUT

Voluptuous gals like Beyoncé or Scarlett Johannson have balanced upper and lower bodies and slim midsections but tend to lack muscle tone. Curvaceous women run the risk of popping out a little bit too much in the thighs and arms, so they need to focus on their extremities.

START HERE:

Complete the
four basic moves
before doing the lunges. Perform the moves one after another, at the prescribed number of reps, with no rest between exercises. Repeat the circuit twice, resting briefly between circuits.

Tai Chi Lunge

WORKS:
your butt, thighs, and core.

A

• Stand with your arms extended straight out in front of you, with your palms facing down.

B

• Take a giant step to the left, bending your left knee until it’s 45 to 90 degrees

• Pause in this side-lunge position and rotate your torso and outstretched arms to the right, rotating at the waist.

C

• Rotate back to the center and return to the starting position. Repeat the move to the opposite side. That’s 1 rep. Continue alternating for a full set.

REPS:
Do 10 to 12.

TIP:
To make the move more challenging, hold a medicine ball.

Side Planks with Moving Knee

WORKS:
your core (especially obliques) and butt.

A

• Assume a plank position with your toes and forarms on the floor, elbows directly beneath your shoulders.

B

• Roll up to the left by lifting your right arm. Rotate your left arm, so your upper body is propped up on your left forearm, elbow directly beneath shoulder and forearm perpendicular to your body.

• Stack your right foot on top of your left.

C

• Put your right hand on your hip, elbow pointing toward the ceiling.

• Raise your right leg and bend that knee toward your right elbow.

• Return to the starting position. Repeat, this time rolling to the right. That’s 1 rep.

REPS:
Do 8 to 10.

Lateral Stepups

WORKS:
your butt and thighs, plus raises heart rate to burn extra calories.

A

• Stand to the right of a 12- to 18-inch step or bench. Plant your left foot on the step and place your hands on your hips.

B