The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (13 page)

REPS:
Alternate for 15 per side.

TIP:
Start slowly, jump in control, and don’t sink all the way into a lunge.

Stability Ball Chest Press

WORKS:
your chest, triceps, and core.

A

• Grab a pair of dumbbells and lie on a stability ball (positioning it underneath your upper back). Raise your hips so your body forms a straight line from knees to shoulders.

• Hold the dumbbells with straight arms above your shoulders, palms facing forward.

B

• Lower the dumbbells to the sides of your chest while using your abs to keep your body still.

• Pause, then press the weights back to the starting position.

REPS:
Do 10 to 12.

Weighted Bicycle Crunch

WORKS:
your core, especially the obliques.

A

• Lie on your back with your knees bent. Hold a medicine ball directly on your chest.

• Curl your upper body as you lift your left leg.

• At the top of the crunch, rotate your torso so that your right elbow meets your left knee.

• Extend your right leg at the same time, as if you’re pedaling.

• Return to the starting position and repeat on the other side. That’s 1 rep.

REPS:
Do 12.

TIP:
Holding a medicine ball against your chest adds weight resistance to the crunch.

Bosu Balance and Sit

WORKS:
your lower body; strengthens your ankle muscles.

A

• Holding lightweight dumbbells at your shoulders, palms facing in, stand on a Bosu with your knees slightly bent.

B

• Keeping your back straight, bend your hips and knees and squat back until your thighs are nearly parallel to the floor.

• Pause. Then return to start and repeat.

REPS:
Do 10 to 12.

CAUTION:
This is a challenging exercise and can cause injury if you lose balance. You may wish to master it without dumbbells first.

Side Stepup with Triceps Kickback

WORKS:
your quadriceps, calves, and triceps.

A

• Stand sideways next to a step, holding dumbbells with your arms in a relaxed position and your elbows slightly behind your body.

B

• Step laterally one foot at a time onto the step.

• Tighten your abs and lean forward slightly. Press the dumbbells behind you and straighten your arms.

• One stepup and kickback counts as 1 rep. Step down to the right and repeat.

REPS:
Do 15, then repeat the exercise (15 reps) while standing to the left of the step and stepping to the right onto the platform.

Traveling Lunge with Biceps Curl and Shoulder Press

WORKS:
your quadriceps, calves, biceps, and shoulders.

A

• Holding dumbbells at your sides, step forward with your right leg into a lunge.

• Make sure that your upper right leg is parallel to the floor, keeping your knee behind your toes.

• Curl the dumbbells to your chest as you sink down. Palms should face in at the top of the curl.

B

• As you rise, rotate your wrists so that your palms face forward and press the dumbbells overhead when you are in the standing position.

• Lower the dumbbells. Then repeat, stepping your left leg forward. That’s 1 rep.

REPS:
Do 15.

GET MY BODY BACK WORKOUT 2

Mix up your workouts with challenging new exercises like these to keep your muscles guessing. The routine below is especially good for firming up the butt and strengthening the core muscles that support your spine and improve your posture.

START HERE:

Do these moves one after another with no rest in between. Rest for 60 seconds. Then repeat the circuit once more.

Boat with a Twist

WORKS:
your core.

A

• Sit with your knees bent and hold a dumbbell by the ends in front of your chest, elbows pointed out.

• Lift your feet, cross your ankles, and lean back 45 degrees, keeping your back straight.

B

• Rotate to the right and lower the weight toward the floor.

• Immediately repeat to the left. That’s 1 rep.

REPS:
Do 10 to 12.

T Row

WORKS:
your back shoulders, arms, and core.

A

• Grab a dumbbell in each hand and let your arms hang at your sides, palms facing in. Stand with your feet hip-width apart.

• Bend forward while extending your right leg straight behind you until your body forms a T.

• Let your arms hang down, palms facing each other.

B

• Squeeze your shoulder blades together and bring your elbows toward the ceiling.

• Return to the starting position. Do all the reps on one side, then switch legs.

REPS:
Do 10 to 12 on each side.

Hamstring Curl and Triceps Kickback

WORKS:
your hamstrings, glutes, and triceps.