The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (73 page)

shrug,
368

side angle pose,
369

Phonecalls,
xi

Physioball.
See
Stability ball

Pickle juice, for muscle spasms,
327

Pike,
242

Pike walk pushup combo,
121

Pilates Workout,
362
–
65

back arm rowing,
364

coordination with ball,
365

footwork on ball,
363

mermaid with ball,
362

mermaid with twist,
365

roll back and up,
364

rollover,
363

swan on ball,
364

Pilates X,
368

Piriformis, foam roller use on,
373

Pizza

Zippy No-Dough Pizza,
381

Zippy Pita Pizza,
380

Plank,
354

Plank bird dog,
274

Plank hold and single-arm row,
52

Plank walkout,
167

Plank with front raise,
42

Pledge of Allegiance, test for gauging workout intensity,
17

Plié heel lift,
105

Plié jumping jacks,
71

Plié plyometric jump,
337

Plié squat with stability ball,
100

Plyometrics,
320

Plyo plank,
204

PMS Workout,
310
–
11

bow pose,
311

child’s pose,
311

deep toe bend,
310

garland pose,
311

Popcorn,
379

Port de bras,
367

Post-Partum Workout,
316
–
19

long-arm crunch,
317

opposite arm and leg,
319

reverse curl,
318

stability ball circles,
316

stability ball W,
318

Posture, improving

with core workouts,
146

with Perfect-Posture Workout,
366
–
69

with stretch and strengthen workouts,
350

Potato, baked,
379

Power Blocks,
18

Power lunge and pull,
332

Pressure point, for headache relief,
315

Pretzel Position Workout,
296
–
97

fierce pose,
297

half lord of the fishes,
297

isometric wall squat,
297

V-up,
296

Produce,
27

Prone hip extension,
90

Prone oblique roll,
152

Protein

benefits of,
24
,
25

at breakfast,
25

building meal around,
381

high-quality sources,
29
,
377

in milk,
383

Proteinshake,
27

Protein synthesis,
2
,
14
,
25

Pubococcygeus,
291

Puppy pose,
313

Pushup

balancing pushup and barbell rollout,
61

cobra,
135

desk,
261

double-stop,
274

dumbbell pushup and row,
57

Hindu,
340

incline,
244

leg raise and,
191

legs up,
44

medicine ball rolling,
129

pike walk pushup combo,
121

pyramid,
128

resistance,
223

reverse,
142

slider,
253

spiderman,
78

stacked,
203

swing pike,
283

T,
123

unilateral pulsing,
140

Pushup Bra Workout,
140
–
43

incline dumbbell press,
142

reverse pushup,
142

scoop hold,
143

single-arm bench press,
141

standing one-arm press,
141

triceps dip and reach,
143

unilateral pulsing pushup,
140

Pushup crawl,
277

Pyramid pushup,
128

Q

Quadruped hip extension,
107

Quads, foam roller use on,
371

Quarter-turn squat jump,
72

Questions

on equipment needed,
18
–
20

on 15-minute workout,
12–
20

Quick plans

athletic sex workouts,
291

body-type specific workouts,
189

core workouts,
147

do-them-anywhere workouts,
257

gear-specific circuits,
213

healing workouts,
305

high-intensity interval training (HIIT),
173

lower-body workouts,
87

sports training,
327

stretch and strengthen workouts,
351

total-body workouts,
33

upper-body workouts,
117

R

Rabbit pose,
314

Race-running workout,
338
–
39

hand tap,
339

hip hike,
339

jump squat,
339

standing leg lift,
338

Ragdoll,
258

Raised hips crunch,
168

Ratatouille,
383

Reactions, improving with core workouts,
146

Recipes,
378
–
83

Reclining bound angle pose,
313

Recovery days,
14

Recovery meal,
16

Rectus abdominis,
147
,
167

Reebok

aerobic step,
20

Speed Pac,
18

Renegade row,
136

Repetitions

number of,
13

speed of lift,
15

Resistance pushup,
223

Resistance training

benefits

bone density improvement,
6

brain power boost,
7

burning visceral fat,
7
,
7

cancer prevention,
7

cardiovascular health,
7

diabetes risk decrease,
7
,
7

flexibility,
131

happiness,
8

increased resting energy expenditure with,
vi

weight loss,
5

exercise machines versus free weights,
307

proper weight, finding and using,
13

speed of lift,
15

spotters, need for,
17

stretching, post-exercise,
351

Resisted Supine Crunch,
228

Rest

between exercises,
14

recovery days,
14

Resting energy expenditure,
3

Resting metabolic rate,
5

Results, time needed to see,
12
–
13

Reverse chaturanga,
301

Reverse curl,
318

Reverse fly,
137

Reverse lunge single-arm press,
99

Reverse lunge with rotation and biceps curl,
50

Reverse plank with leg raise,
149

Reverse pushup,
142

Reverse wood chop,
148

Rising and setting sun,
237

Rock ‘n’ roll core,
151

Roll back and up,
364