Authors: Selene Yeager,Editors of Women's Health
Tags: #Exercise & Fitness, #Weight Training, #Men's Health, #Quick Workouts, #Mind & Body, #Health
reverse lunge with rotation and biceps curl,
50
side plank with rear fly,
55
squat with leg abduction and lateral raise,
53
V sit with incline press,
55
workout 2,
56
–
61
balancing pushup and barbell rollout,
61
barbell lunge and press,
61
dumbbell pushup and row,
57
dumbbell reverse lunge and curl,
58
dumbbell thruster,
56
sumo squat,
60
triceps dip and reach,
59
“Bingo wings,”
124
Blender⁄food processor,
377
Blood pressure, decreasing,
7
Blood sugar, foods that spike,
29
Boat curl and press,
195
Boat with a twist,
66
Body fat.
See
Fat
Body-type specific workouts,
188
–
209
Athletic-Body Workout,
206
–
9
alternating lateral lunge,
209
curtsy hammer raise,
206
swivel squat,
207
tip and row,
208
basics,
188
–
89
Boyish-Body Workout,
202
–
5
crossover crunch,
202
plyo plank,
204
squat and overhead press,
205
stacked pushup,
203
Hourglass-Body Workout,
198
–
201
glute bridge with triceps extension,
201
lateral stepups,
200
side planks with moving knee,
199
tai chi lunge,
198
main moves,
190
–
93
hundred on the ball,
192
lift-off lunge,
190
mermaid,
193
pushup and leg raise,
191
Pear-Body Workout,
194
–
97
boat curl and press,
195
dip and knee raise,
197
scissors jump,
194
triangle lateral raise,
196
quick plan,
189
Body weight exercises, suspension training system for,
213
Bosu balance and sit,
64
Bosu balance trainer, benefits of,
20
Bosu jumps,
337
Bosu reverse hyperextensions,
169
Bow pose,
311
Boyish-Body Workout,
202
–
5
crossover crunch,
202
plyo plank,
204
squat and overhead press,
205
stacked pushup,
203
Brain training,
345
Breakfast
guidelines,
28
protein at,
25
recipes,
379
Green Eggs Omelet,
379
Nuked Oatmeal,
379
Superfast Hunger Buster,
379
Breast cancer, preventing,
7
Breathing, during yoga poses,
355
Bridge pose,
299
Brussels sprouts
Side of Lemony Sprouts,
383
Bun squeeze,
287
Butt
foam roller use on,
373
workouts for
I-Need-Some-Lift-in-My-Levis Workout,
94
–
97
So Long, Saddlebags Workout,
98
–
101
Tighter Tush Workout,
88
–
93
Butterfly plié,
49
Butterfly squat and curl,
69
Buying time,
xi
C
Cabbage
Corned Beef and Cabbage,
382
Cablepull-through,
113
Caffeine, endurance increase with,
140
Calendar, adding workouts to,
xi
Calf raise,
333
Calories
burned by
afterburn,
15
elliptical trainer,
181
high-intensity interval training (HIIT),
172
kettlebells,
214
lower-body muscles,
87
repetition rate increase,
15
resistance training,
6
resting energy expenditure,
3
swimming,
342
caloric impact of protein,
25
counting,
29
Calves
exercises (see
Killer Calves for Taller Boots Workout
)
foam roller use on,
370
Cancer, preventing,
7
Canoe,
154
Carbohydrates
starch,
26
sugar spikers,
29
Cardio, high-intensity interval training (HIIT) as,
3
,
14–15
Cardiovascular disease, prevention
with high-intensity interval training (HIIT),
173
with resistance training,
7
Chair dip,
262
Chair hover and squat,
263
Chair lift,
271
Chair Pose Vinyasa warmup sequence,
80
Charity donations,
184
Charley horse,
327
Chest press,
35
Child’s pose,
311
Chili peppers,
27
Chinup,
129
Circle crunches,
235
Circuits.
See also
specific workouts
efficiency of,
14
how to do,
33
Clock walk with hands,
322
Cobra pushup,
135
Colander,
377
Confidence boosters,
290
Coordination with ball,
365
COREgasm Workout,
292
–
95
arm pullover straight-leg crunch,
295
hanging side crunch,
294
hanging straight-leg raise,
293
medicine ball blast,
295
single-leg hip raise,
294
Corelifts,
284
Core muscles.
See also
Core workouts
anatomy,
147
COREgasm Workout for,
292
–
95
Post-Partum Workout for,
316
–
19
Core workouts,
146
–
69
Banish Bra Bulge Workout,
156
–
59
alternating dumbbell row,
159
back extension leg raise,
156
double-arm reach,
159
double-leg stretch,
157
T-stabilizer,
158
basics,
147
Belly Blast Workout,
164
–
69
ankle reach,
165
Bosu reverse hyperextensions,
169
double side jackknife,
166
dynamic V crunch,
167
perfect crunch circle crunch,
169
raised hips crunch,
168
side double crunch,
168
sun salute with cross,
164
Belly Pooch Workout,
160
–
63
arm pullover straight-leg crunch,
162
knee cross crunch,
162
matrix,
161