The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (72 page)
Authors: Selene Yeager,Editors of Women's Health
Tags: #Exercise & Fitness, #Weight Training, #Men's Health, #Quick Workouts, #Mind & Body, #Health
selecting,
19
Medicine ball blast,
295
Medicine ball inchworm,
239
Medicine ball rolling pushup,
129
Medicine ball situp,
235
Medicine ball workouts,
230
–
39
workout 1,
230
–
35
big circles,
231
circle crunches,
235
medicine ball situp,
235
squat to press,
234
standing Russian twist,
234
step and extend,
232
wood chopper,
233
workout 2,
236
–
39
decline toss,
238
ditch digger,
239
medicine ball inchworm,
239
rising and setting sun,
237
suitcase crunch,
238
toe touch,
237
walking lunge,
236
Memory, improving,
7
Mental function, improving with core workouts,
146
Mermaid,
193
Mermaid with ball,
362
Mermaid with twist,
365
Metabolism
boost with
elliptical trainer,
181
every-other-day training,
14
hard versus easy workout,
14
high-intensity interval training (HIIT),
172
kettlebells,
214
martial-arts style maneuvers,
74
repetition rate increase,
15
supersets,
14
swimming,
342
water consumption,
377
decrease with muscle loss,
5
Michelle-Obama-ArmsWorkout,
130
–
35
biceps curl,
132
cobra pushup,
135
lateral band raise,
131
standing lunge shoulder cross,
130
standing V pull,
134
step walk over,
133
triceps pushdown with grip flip,
135
Milk,
383
Mirror, working out in front of,
189
Mitochondria, increase in,
14
Modified down-dog split,
81
Modified glute-ham raise,
109
Modified half-moon arch,
83
Monkey up,
281
Mood-Lifting Workout,
80
–
83
modified down-dog split,
81
modified half-moon arch,
83
tree,
83
warrior 3,
82
Moodswings, with diet change,
29
Motivation
music,
137
for workouts,
184
Mountain climber,
253
Multitasking,
x
Muscle loss with age,
5
Muscles.
See also specific muscles
adhesions⁄knots in,
370
building new,
2
cramping,
327
fast-twitch fibers,
4
,
13
,
15
,
320
slow-twitch fibers,
4
spot toning,
17
tears with stretching,
351
Muscle spasms, treatment for,
327
Muscle strength, increase with stretching,
351
Muscular imbalances,
56
Music
endurance boost from,
137
during healing workouts,
305
health benefits of,
305
N
Neatness,
x
Neck strain, preventing,
165
No, learning to say,
x
Nose to knee,
161
O
Oatmeal
Nuked Oatmeal,
379
Obesity, prevention with high-intensity interval training (HIIT),
173
Oblique bend,
264
Oblique muscles
anatomy,
147
Sidewinder workout for,
152
–
55
Office Warrior workouts,
258
–
71
5-Minute P.M. Slump Workout,
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
4-Minute Total-Body Tune-Up,
262
–
63
chair dip,
262
chair hover and squat,
263
desk pushup,
263
leg extensions,
263
1-Minute No-One-Will-Ever-Guess Workout,
260
–
61
palm press,
260
seat press,
261
table press,
261
3-Minute Super Stretch,
258
–
59
hunch buster,
259
rag doll,
258
seated twisted,
259
Oleic acid,
26
Omega-3 fatty acids,
26
Omelet
Green Eggs Omelet,
379
One and a quarter lat pull down,
139
1 and ¼ barbellsquat,
94
One-leg squat floor reach and press,
276
1-minute hammer curl,
127
1-Minute No-One-Will-Ever-Guess Workout,
260
–
61
palm press,
260
seat press,
261
table press,
261
Opposite arm and leg,
319
Oranges,
379
Orgasm, during workout,
290
,
292
Outer hip and thigh, foam roller use on,
372
Oven mitts,
377
Overhead raise, triceps press,
266
Overhead squat,
102
Overtraining,
12
P
Palmpress,
260
Paper, touch it once system for,
xi
Parallel extension,
359
Pasta,
26
PC muscle,
291
Peak time, scheduling tasks for,
x
Peanut butter,
27
Pear-Body Workout,
194
–
97
boat curl and press,
195
dip and knee raise,
197
scissors jump,
194
triangle lateral raise,
196
Pectorals,
117
Pendulum lunges,
271
Pepper mill,
377
Perfect crunch circle crunch,
169
Perfect-Posture Workout,
366
–
69
foam roller snow angel,
366
Pilates X,
368
port de bras,
367
