The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (16 page)
Authors: Selene Yeager,Editors of Women's Health
Tags: #Exercise & Fitness, #Weight Training, #Men's Health, #Quick Workouts, #Mind & Body, #Health
A
• Stand in a left-foot lead stance with your knees slightly bent and your fists up.
B
• Raise your right knee and pull your thigh toward your chest.
C
• Rotate your hips and right foot and kick your right leg to the side, pushing through the heel, while punching with your right arm.
• Quickly bring your right leg down, placing it staggered in front of your left.
• Repeat the kick with your left leg, punching with your left arm. Continue alternating sides.
REPS:
Do as many as you can in 60 seconds, alternating sides.
MOOD-LIFTING WORKOUT
Sometimes what your body needs most is to feel calm and content. Recent research shows that yoga poses can reduce fatigue and adjust the level of the stress hormone cortisol—too little of which can zap your energy. This sequence of poses engages your core muscles and energizes your system from the inside out. These poses challenge your balance, which sharpens your focus. They require deep, even breathing, which increases your oxygen intake to help you feel more alert and alive. Stretching also relieves those tightened muscles and leaves you feeling limber, relaxed, and happier when you’re done.
START HERE:
Do each of these moves in order, holding the poses for 10 deep breaths (about 60 seconds). Repeat the sequence on the other side of your body, and continue alternating until you’ve done the pose twice on each side.
1-Minute Warmup
Scrap your preexercise stretching routine for this dynamic yoga flow. “Warmups should involve flowing, gentle movements to get blood pumping,” says Sara Ivanhoe, instructor at Yogaworks in Santa Monica, California. This Chair Pose Vinyasa Warmup sequence works the whole body. Hold each part of the move for one deep breath.
DO IT:
Stand with your feet hip-width apart and lace your fingers behind the small of your back, keeping your arms straight. Drop your head back as if you’re doing a mini-backbend. Next, exhale and bend forward as far as you can while stretching your still-laced fingers toward the ceiling. Release your hands, swinging them down in front of you. Bend your knees about 45 degrees and lift your chest, raising your arms above your head so they’re in line with your ears, palms facing each other. Repeat the sequence 10 times.
Modified Down-Dog Split
A
• Start in a pushup position, lift your hips, and move into downward facing dog. Take five breaths.
B
• Raise your left heel toward the ceiling as high as you can, then slowly lower your right forearm to the floor.
• Keep both palms flat on the floor, with your fingers spread for a solid foundation.
HOLD FOR:
10 breaths, then repeat with the right leg.
Warrior 3
A
• From Modified Down-Dog Split, lower your leg, straighten your arm, and bring one foot between your hands.
B
• Shift your weight onto the foot between your hands as you raise your opposite leg.
• At the same time, raise your torso until it is parallel to the floor and reach your arms forward.
HOLD FOR:
10 breaths, then repeat the pose while lifting your other leg.
Modified Half-Moon Arch
A
• From Warrior 3, place your hands on the floor beneath your shoulders.
• Begin to rotate your hips to the left.
B
• Raise your left arm toward the ceiling.
• Bend your left knee back and reach your left hand behind you to hold your foot.
HOLD FOR:
10 breaths, then repeat with your opposite leg and arm.
Tree
A
• From Modified Half-Moon Arch, turn your hips and shoulders back toward the floor, then use your core muscles to roll your body up to standing.
• Place the sole of your left foot on your right inner thigh.
• Lift your arms straight up above your shoulders.
HOLD FOR:
10 breaths, then raise your right foot.
Chapter 5:
15-Minute Workouts for Hips, Legs, and Butt
TONE YOUR THIGHS AND TUSH AND SQUEEZE INTO YOUR FAVORITE SKINNY JEANS.
Superfast Love-Your-Lower-Body Workouts
It’s the region most of us love to hate—our hips, thighs, backsides, even our calves. Not surprising, really, when you consider that as women we’re predisposed to deposit fat below the belt so we have energy reserves in case of famine. Combine that with the fact that we spend so much time sitting on our God-given pantry, and is it any wonder we have to keep buying new pants? For a lower body you’ll love in your skinny jeans, you need to do two things: burn fat, and target your tush with toning exercises to lift and firm it from every angle.
Begin with the basics...
For the best results from these workouts, choose one (or more) to do 2 days a week. Be sure to leave a day of rest between workouts so your muscles can recover. (And you can always piggyback any of these routines on another 15-minute workout for an überbody blast.) Do the prescribed number of reps and circuits while using a weight at which you can barely eke out the last rep of each exercise’s final set with perfect form. If your form suffers, use a lighter weight until you become stronger.
FIND IT QUICK:
YOUR 15-MINUTE LEGS AND BUTT CIRCUIT PLAN
Facedown Hip External Rotation
Dumbbell Straight-Leg Deadlift
I-Need-Some-Lift-In-My-Levis Workout
Reverse Lunge Single-Arm Press
Plié Squat with Stability Ball
Killer Calves for Taller Boots Workout
