The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (36 page)

• Press into your left foot, extend your right leg, and spring up and over the step.

• On the way down, plant the right foot on the step and extend the left leg into a side lunge. Immediately reverse the move, springing up and over to the right. That’s 1 rep.

• Think of this move as your feet exchanging places on the step. Continue alternating for a full set.

REPS:
Do 10 to 12.

Glute Bridge with Triceps Extension

WORKS:
your butt, core, and triceps.

A

• Holding a dumbbell in each hand, lie on your back with your knees bent. Bend your elbows so the weights are positioned at either side of your head, palms facing your ears and elbows pointed toward the ceiling.

B

• Simultaneously contract your glutes and raise your hips—so your body forms a straight line from your shoulders to your knees—while you extend your arms, so the weights are lined up with your chest. Return to the starting position.

REPS:
Do 10 to 12.

BOYISH-BODY WORKOUT

Straight-body women tend to be a little boyish (yet still plenty sexy) in build, like Cameron Diaz (see, we said sexy) and have a tough time gaining muscle tone. To add a little shape, women with straight builds should focus on tightening their abdominal muscles, which pull in the belly. Lower-body training will put a little pop in their hips, and upper back exercises will help broaden their top.

START HERE:

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

Crossover Crunch

WORKS:
your core.

A

• Lie on your back with arms and legs outstretched so your body forms an X.

• Contract your abs and raise your head, arms, and legs a few inches off the floor.

B

• Keeping your limbs extended, simultaneously bring your arms and legs up and toward each other over your abdomen.

• Lower your limbs back to the starting position. That’s 1 rep.

• To make the move more challenging, keep your head, arms, and legs raised throughout the exercise. To make it a little easier, bring only one arm and leg off the floor each time.

REPS:
Do 10 to 12.

Stacked Pushup

WORKS:
your chest, shoulders, triceps, and core.

A

• Assume a pushup position (resting either your knees or your toes on the floor), with your hands on the floor directly beneath your shoulders.

• Place your left hand on a thick book, yoga block, or aerobic step with no risers. Brace your core to keep your back straight throughout the movement.

B

• Bend your arms and lower your chest until your arms are bent 90 degrees. Try to keep your elbows close to your body as you descend. Straighten your arms and press up. That’s 1 rep.

• Do 4 to 6 reps, then switch sides, bringing your right hand up onto the book or step and your left hand down to the floor on the left side of the step.

• Repeat, this time crossing up and over to the right for 4 to 6 reps.

REPS:
Do 10 to 12.

TIP:
The unbalanced nature of this exercise puts more stress on your lower arm and also adds a core rotation that exercises your abs, low back, and obliques.

Plyo Plank

WORKS:
your total body and raises heart rate to burn extra calories.

A

• Assume a standard pushup position, with your feet extended wider than shoulder-width apart.

B

• Quickly hop your feet together and up toward the right. Bend your knees as you hop to the right.

• Hop back to the starting position. Then repeat to the left side. That’s 1 rep.

REPS:
Do 10 to 12.

Squat and Overhead Press

WORKS:
your butt, thighs, shoulders, triceps, and core.

A

• Hold a dumbbell in each hand, elbows bent in front of your torso, weights in front of your shoulders, palms facing in. Stand with your feet in a wide straddle stance, toes turned out.

B

• Bend your knees and squat back, keeping your knees from extending over your toes. Squat as if sitting in a chair.

C

• Press back to the start position, turning your right palm forward and pressing the weight directly overhead.

• Immediately lower into another squat, pulling your right arm back to the starting position.

• Stand again, this time pressing the left weight overhead. That’s 1 rep.

REPS:
Do 10 to 12.

ATHLETIC-BODY WORKOUT

The athletic body type is broad across the back and shoulders and narrow through the hips. Think Hayden Panettiere or Jessica Biel. Athletic builds tend to have relatively low body fat, but also cut more square silhouettes, as they can be a bit wide waisted. Athletic shapes don’t need much toning, but some tummy-tightening and lower-body moves for glutes and thighs will complement an already strong build.

START HERE:

Complete the
four basic moves
before doing the Curtsy Hammer Raises. Perform the moves one after another, at the prescribed number of reps, with no rest between exercises. Repeat the circuit twice.

Curtsy Hammer Raise

WORKS:
your butt, thighs, and shoulders.

A

• Stand with your feet hip-distance apart, holding a lightweight dumbbell in your left hand and resting your right hand on your hip.

• Take a giant step back and to the right with your left leg, so if you were standing on a clock facing 12, your left toes would end up at the 5 o’clock position.

B

• Bend your knees and lower your hips toward the floor until your right thigh is parallel to the floor.

• At the same time, raise your left arm (the one with the dumbbell in it) straight out in front of you to shoulder height.

• Return to the starting position. Complete a full set; then switch sides.

REPS:
Do 10 to 12 per side.

Swivel Squat

WORKS:
your butt, thighs, and core.