The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (45 page)

Repeat the moves one after another without resting.

Rag Doll

A

• Sit on the edge of your chair and slump your upper body forward over your legs so your chest rests on your knees and your arms hang down.

• Wrap your arms under your knees and press your back up toward the ceiling (your chest will lift off of your legs).

REPS:
Hold for 10 to 20 seconds.

Seated Twist

A

• Sit up tall in a chair with your feet flat on the floor.

• Reach across your body with your right arm and place your hand on your left upper arm.

• Reach across your chest with your left arm; then immediately twist to the right and grab the edge or back of the chair with your left fingers. Bring your chin over your right shoulder as you turn.

REPS:
Hold for 15 seconds. Repeat on the other side.

Hunch Buster

A

• Sit on a chair with your pelvis tilted slightly forward.

• Lift your chest and squeeze your shoulder blades together and down, away from your ears.

• Extend your arms at 45-degree angles and reach slightly behind you, palms facing forward.

REPS:
Hold for 10 to 20 seconds.

OFFICE WARRIOR: 1-MINUTE NO-ONE-WILL-EVER-GUESS WORKOUT

Give your bored body a break during your next long-winded brainstorming meeting in the conference room. Perform this mini isometric circuit while putting on your best “I’m thinking” expression. You’ll stimulate your muscles and boost blood flow, and no one will be the wiser.

START HERE:

Perform these moves as a circuit, breathing normally throughout. Do it twice.

Palm Press

A

• Place your palms together in front of your chest and press as hard as you can for 10 seconds.

Seat Press

A

• Sit with your arms at your sides, hands on the chair seat, palms down. Press into your palms as hard as you can for 10 seconds.

Table Press

A

• Sit straight with your arms at your sides, hands under the table, palms up, about shoulder-width apart. Push up as hard as you can into the underside of the table for 10 seconds.

OFFICE WARRIOR:
4-MINUTE TOTAL-BODY TUNE-UP

Got a desk and a chair? That’s all you need to tone those trouble spots even when there’s no hope for a gym escape in sight.

START HERE:

Do the following moves one after another for 60 seconds each.

Chair Dip

A

• In a stable chair (if yours has wheels, lock them out and back it against the wall to be safe), hold onto the chair seat with both hands on either side of your hips and inch your butt off the seat. Extend your legs straight in front of you.

B

• Bend your elbows straight back and lower your hips toward the floor until your shoulders are in line with your elbows. Press back to the starting position and repeat.

Chair Hover and Squat

A

• Sit tall on the edge of your seat with your feet flat on the floor, hip-width apart. Extend your arms straight out in front of your chest, palms facing the floor.

B

• Press into your feet and raise your butt off the chair, so your hips are hovering over the seat.

• Hold for 3 seconds. Stand all the way up.

• Then sit down and repeat.

Desk Pushup

A

• Stand facing your desk. Place both hands on the edge of your desk about shoulder-width apart. Walk your feet back until you are in a plank position with your body forming a straight diagonal line from your head to your heels.

B

• Bend your elbows out to the sides and lower your chest toward the desk until your arms are bent 90 degrees and elbows are in line with your shoulders. Hold for 2 to 3 seconds. Return to the starting position. Repeat.

Leg Extensions