The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (57 page)

A

• Stand with your feet together, knees slightly bent, with your elbows bent 90 degrees and your hands in front of you.

B

• Jump to the left, landing softly on your left foot. Don’t let your right foot touch the floor.

• Immediately push off your left foot to jump to the right, landing on your right foot. That’s 1 rep. Do 4 more.

C

• Pause with both feet on the floor. Now jump right. When your right foot touches the ground, squat and touch your right toes with your left hand.

• Immediately push off to jump left, and squat to touch your left foot with your right hand. That’s 1 rep. Do 4 more.

REPS:
Do 10 total, the last 5 with hand-to-toes touches.

SKI AND SNOWBOARD WORKOUT

Anyone who’s experienced rubbery legs after a full day on the slopes knows that snow sports demand lower-body power. Those pistonlike legs act as power generators and shock absorbers. The following workout will have you hopping and holding positions to keep your legs steady and strong through the day’s very last run.

START HERE:

Do the routine as a circuit, performing the prescribed number of each move and then immediately moving to the next. Rest a minute, then repeat the circuit again. Go through the entire routine three times.

Ski Hop

A

• Start at the top of a pushup position.

B

• With your legs together, brace your abs and kick your legs up and to the left, bending your knees toward your butt.

• Your feet should land just outside of your left shoulder.

C

• Hop back to the starting position and immediately repeat to the right.

REPS:
Do as many as you can in 1 minute.

Bosu Jumps

A

• Warm up with some small two-footed bounces on a Bosu for a minute, making sure you keep your hips and knees aligned and using your core to maintain control.

B

• Then jump up higher and turn 180 degrees.

REPS:
Do 10 180s, then repeat in the opposite direction.

TIP:
To make it harder, try jumping 360 degrees.

Lateral Medicine-Ball Hops

A

• Stand holding a medicine ball in front of your chest.

B

• Bound laterally to your right, bringing the ball down to the outside of your right foot. Next, straighten your body and repeat to the left side. That’s 1 rep.

REPS:
Do 10 to 12.

Plié Plyometric Jump

A

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

B

• Jump in the air, keeping your legs wide. Land with legs wide and knees soft to absorb the shock.

REPS:
Do 20.

RACE-RUNNING WORKOUT

Running takes way more than your legs. You need strong abs, obliques, and back muscles to keep you from collapsing forward as you start to fatigue. Even your shoulders are star players, because a strong arm swing is key to a powerful stride. This workout bolsters all those muscles and adds explosive power moves for speed.

START HERE:

Do the routine as a circuit, performing the prescribed number of each move and then immediately moving to the next. Rest a minute, then repeat the circuit again. Go through the entire routine three times.

Standing Leg Lift

A

• Stand with your feet shoulder-width apart, arms at your sides. Lift your right knee as high as you can and swing your left arm forward until it’s parallel to the floor.

B

• Return to start and repeat with your left knee and right arm.

REPS:
Do as many as possible in 1 minute while alternating sides.

TIP:
Do this move quickly.

Jump Squat

A

• Stand with your feet shoulder-width apart, arms at your sides or behind your head. Sit back into a regular squat until your thighs are about parallel to the floor.

B

• Jump up explosively. Land with your knees soft to absorb the impact.

REPS:
Do 10 to 15.

Hand Tap

A

• Start at the top of a pushup position, hands wider than shoulder-width apart.

B

• Keeping your abs braced and your arms straight, lift your left hand, put it down next to your right hand, then return to the starting position.

• Repeat with the right hand and return to the starting position.

REPS:
Do as many as possible in 60 seconds.

Hip Hike

A

• Stand sideways on a step or box with your left foot planted on the step and your right foot hanging off the edge in the air. Place your hands on your hips.