The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (25 page)

A

• Stand while holding a dumbbell in each hand, palms facing forward, with your feet shoulder-width apart and your arms hanging in front of you.

B

• Curl the weights toward your shoulders, hold for a second, then return to the starting position.

REPS:
Do 10.

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26

Percentage increase in your diabetes risk if you drink one or two sugary drinks a day versus less than one a month.

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Step Walk Over

A

• Assume a pushup position with your palms on the narrow side of a 6- to 12-inch step.

B

• Keeping your legs, spine, and neck aligned, shift your weight onto your left arm and place your right palm on the floor.

• Next, push up with your right hand and place your left palm on the floor next to your right hand.

• Now step onto the step with your left hand, then with your right. That’s 1 rep.

REPS:
Repeat, stepping down to the opposite side, and continue alternating sides for 16 reps.

Standing V Pull

A

• Stand facing the lat pulldown cable station and grab the bar with your hands just outside of the curves, palms down.

• Step back about 2 feet.

B

• Keeping your arms straight, pull the bar to your hips.

• Use a light weight (about 20 pounds) to allow your back—and not your arms—to pull the bar.

REPS:
Do 12 to 15.

TIP:
As a change, try lowering the weight even more, turning to the side, and pulling the bar with one hand down to your hip.

Cobra Pushup

A

• Assume a standard pushup position, then walk your feet forward and raise your hips into a pike position, so your body almost forms an upside down V.

B

• Keeping your hips elevated, lower your body until your chin nearly touches the floor.

C

• Next, lower your hips until they almost touch the floor while simultaneously pressing up and raising your head and shoulders toward the ceiling.

• Reverse the movement back to the starting position and repeat.

REPS:
Do 10.

Triceps Pushdown with Grip Flip

A

• Attach a straight bar to the high pulley of a cable station and grab the bar with an overhand grip, hands shoulder-width apart.

• Tuck your upper arms close to your sides and bend your elbows about 90 degrees.

B

• Without moving your upper arms, push the bar down until your arms are straight.

• Pause, then return to the starting position. That’s 1 rep.

REPS:
Do 15, then reverse your grip so you’re grasping the bar with an underhand grip and immediately do another 15.

SPREAD YOUR WINGS WORKOUT

Check out the red carpet at any Hollywood event, and you’ll see the starlets make as graceful an exit as they do an entrance with their defined shoulder blades and muscular backs. A toned, strong back also helps you stand up straight (and look instantly slimmer) and leaves an impression when you dare to go “bareback.” This routine also builds muscles that support the spine.

START HERE:

Do these moves one after another with no rest in between. Then repeat the circuit for a total of two times, with a minute of rest between circuits.

Renegade Row

A

• Grab dumbbells and assume a pushup position with your hands on the weights, arms extended, and feet slightly wider than hip-width apart. Use hexagonal dumbbells so the weights won't roll. Your body should form a straight line from heels to head.

B

• Bend your right arm and raise the dumbbell to chest level, pressing the left dumbbell into the floor for balance.

• Lower the weight to the floor, then repeat the move by rowing the left dumbbell. That’s 1 rep.

REPS:
Do 6 to 8.

Floor Y Raise

A

• Lie facedown with your arms resting on the floor beyond your head, completely straight and at 30-degree angles to your body, so your body forms a Y.

• Your palms should be facing each other.

B

• Raise your arms as high as you comfortably can.

• Lower back to the starting position.

REPS:
Do 12.

Reverse Fly

A

• Grab a lightweight dumbbell with your right hand. Place your feet wider than your shoulders and turn your toes and torso to the left, which will put you into a staggered stance.

• Lean forward, with your left hand on your thigh.

B

• Lift the weight out to the side to shoulder height, then lower it.

REPS:
Do 12 to 15. Then repeat with the left hand.

ROCK YOUR WORKOUT

Studies show that listening to motivational music can boost your endurance by as much as 15 percent.

Floor T Raise