The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (69 page)

Dumbbell reverse lunge and curl,
58

Dumbbells, selecting,
18

Dumbbell stepup press back,
97

Dumbbell straight-leg deadlift,
93

Dumbbell sumo squat,
111

Dumbbell thruster,
56

Dynamic stretches,
350

Dynamic V crunch,
167

E

Eating

for after-lunch workout,
16

dieting as a couple,
119

speed of,
25

before workout,
12

Eggs

as fat-burning food,
27

Green Eggs Omelet,
379

Elevated reverse lunge,
113

Elliptical workouts

high-intensity interval training (HIIT),
180
–
81

overview of,
180

Ramp It Up!,
181

treadmill compared,
181

Endorphins,
177
,
292
,
312

Endurance, increase with

caffeine,
140

music,
137

Enovaoil,
27

Epinephrine,
14

Equipment.
See
Gear

Exerciseband

benefits of use,
222
,
226

selecting,
222

for travel use,
213

Exercise band workouts,
222
–
29

workout 1,
222
–
25

frog press,
225

resistance pushup,
223

seated row,
225

squat with side kick,
224

workout 2,
226
–
29

Resisted Supine Crunch,
228

rubber band sidesteps,
229

squat,
226

standing incline fly,
227

Exercise bench, selecting,
18

Exercise capacity, increasing with HIIT,
172

Exercise clothes, setting out,
xi

Exercise machines, free weights compared to,
307

Exercises. See specific exercises; specific workouts

F

Facebook,
x

Facedown hip external rotation,
92

Fast-twitch muscle fibers,
4
,
13
,
15
,
320

Fat

burned with

fat-burning foods,
27

high-intensity interval training (HIIT),
3
,
12
,
14
,
172
–
73

swimming,
182

space taken up by,
3
,
6

visceral,
7
,
7

Fat-Burning Flow Workout,
354
–
57

down dog,
355

high lunge with twist,
357

low lunge,
356

plank,
354

rotated triangle,
357

Fat-burning zone,
14
,
172

Fats, dietary

oleic acid,
26

recommended natural,
29
,
377

Fiber,
27
,
29
,
379

Fierce pose,
297

15-minute triathlon,
341

15-second refresher,
257

Figure 8,
219

Finding 15 minutes,
x

Fit Into Your Skinny Jeans Workout,
110
–
13

cable pull-through,
113

dumbbell bent-knee deadlift,
112

dumbbell sumo squat,
111

elevated reverse lunge,
113

single-leg, single-arm reach,
112

squat-to-lunge leg curl,
110

stability lunge,
111

Fitness club, joining,
15

5-Minute Headache Workout,
312–15

half roll,
312

puppy pose,
313

rabbit pose,
314

reclining bound angle pose,
313

seated forward bend,
315

5-Minute P.M. SlumpWorkout,
268
–
71

arm pumps and punches,
269

chair lift,
271

desk mountain climber,
268

pendulum lunges,
271

T tip,
270

5-Minute Water Bottle Workout,
264
–
67

ab twist,
267

inner-thigh squeeze,
265

leg curl,
267

oblique bend,
264

overhead raise, triceps press,
266

Flat back position with knees slightly bent,
308

Flat belly, with core workouts,
146

Flat Belly Without a Single Crunch Workout,
148
–
51

half-seated leg circle,
150

hammer toss,
151

reverse plank with leg raise,
149

reverse wood chop,
148

rock ‘n’ roll core,
151

single-arm bent-over row,
150

single-arm lunge,
149

Flexibility

increase with full-body workouts,
6

injury prevention with,
321

weight lifting for,
131

Floor I raise,
139

Floor T raise,
138

Floor Y raise,
137

Foamer roller, selecting,
19

Foam roller snow angel,
366

Foam Roller Workout,
370
–
73

back,
372

butt (piriformis),
373

calves,
370

hamstrings,
371

outer hip and thigh,
372

quads,
371

shoulder and side,
373

Food.
See also
Diet

fat-burning,
27

meal-by-meal guidelines,
28

processed,
376

recipes,
378
–
83

sugar spikers,
29

Food-preptools,
376

Foot massage, pre-workout,
321

Footwork on ball,
363

Forearm plank,
306

Forearm plank with arm raise,
308

45-degree lunge,
101

4-Minute Total-Body Tune-Up,
262
–
63

chair dip,
262

chair hover and squat,
263

desk pushup,
263

leg extensions,
263

Friends, training with,
177

Frog,
299

Frog press,
225

Front kick,
77

Front loaded split squat,
69

Front lunge floor reach and reverse twist,
278

Front lunge push off,
95

Fruits,
27

G

Garbanzo beans,
379

Garland pose,
311

Gear

barbell and weight plates,
18

bench,
18

Bosu balance trainer,
20

dumbbells,
18

exercise band,
19

foamer roller,
19

gear-specific workouts,
212
–
53

exercise band workouts,
222
–
29

kettlebell workouts,
214
–
21

medicine ball workouts,
230
–
39

quick plan,
213

slider workout,
250
–
53