The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (71 page)

Inner-thighsqueeze,
265

Interval training.
See
High
-
intensity interval training
(
HIIT
)

Isometric contractions, in Save-Your-Back Workout,
306

Isometric wall squat,
297

J

Jackknife,
248

Jiggle-Free Triceps Workout,
124
–
29

balance row,
125

bench dip,
124

chinup,
129

medicine ball rolling pushup,
129

1-minute hammer curl,
127

pyramid pushup,
128

triceps leg extension,
126

Jump rope

high-intensity interval training (HIIT) workout,
184
–
85

overview of,
184

Stepping School,
185

selecting,
20

Jump squat,
339

K

Kegels,
291
,
319

Kettlebell

anatomy,
214

selecting,
18

Kettlebell workouts,
214
–
21

workout 1,
214
–
17

around-the-body pass,
215

bent-knee dead lift,
217

halo,
217

swing,
216

workout 2,
218
–
21

figure 8,
219

half get up,
220

snatch, pull, and push press,
221

split squat kettlebell pass,
218

Keys, misplaced,
xi

Killer Calves for Taller Boots Workout,
102
–
5

lunging stepup,
105

overhead squat,
102

plié heel lift,
105

single-leg squat,
104

toe raise,
103

Kitchen overhaul, 15-minute,
376

cleaning out foods,
376

food-prep tools,
376

restocking staples,
376

Knee cross crunch,
162

Knee joint, single-leg balance exercises for strengthening,
107

Knee thrust,
74

Knee to forehead,
353

Knives,
376

L

Lactic acid,
3
,
333

Lamb

Stuffed Cheese Lamb Burger,
382

Lateral band raise,
131

Lateral leap with reach,
335

Lateral medicine ball hops,
337

Lateral reverse lunge-reach combo,
106

Lateral shuffle,
100

Lateral stepups,
200

Latissimus dorsi,
117

Lawn mower,
330

Leaning hamstring curl,
329

Leg curl,
245
,
267

Leg extensions,
263

Leg raise,
247

Legs

exercises for (see
Lower-body workouts
)

muscles,
87

Legs up pushup,
44

Legumes,
27

Lentils,
379

Libido, boost with yoga,
291

Lift-off lunge,
190

Long-arm crunch,
317

Low cross chop,
331

Lower back muscles,
147

Lower-body workouts,
86
–
113

basics,
86
–
87

Fit Into Your Skinny Jeans Workout,
110
–
13

cable pull-through,
113

dumbbell bent-knee deadlift,
112

dumbbell sumo squat,
111

elevated reverse lunge,
113

single-leg, single-arm reach,
112

squat-to-lunge leg curl,
110

stability lunge,
111

I-Need-Some-Lift-in-My-Levis Workout,
94
–
97

alternate-leg deadlift,
96

dumbbell stepup press back,
97

front lunge push off,
95

glute bridge march,
97

hip bridge and heel drag,
96

1 and ¼ barbell squat,
94

sumo squat and leg raise,
95

Killer Calves for Taller Boots Workout,
102
–
5

lunging stepup,
105

overhead squat,
102

plié heel lift,
105

single-leg squat,
104

toe raise,
103

quick plan,
87

So Long, Saddlebags Workout,
98
–
101

45-degree lunge,
101

hydrant extension,
99

lateral shuffle,
100

plié squat with stability ball,
100

reverse lunge single-arm press,
99

rotation lunge,
98

static squat with front raise,
101

Thinner Inner Thigh Workout,
106
–
9

lateral reverse lunge-reach combo,
106

modified glute-ham raise,
109

offset squat,
107
,
107

quadruped hip extension,
107

side-to-side leg swing,
109

single-leg plank,
108

unilateral lunge with knee balance,
108

Tighter Tush Workout,
88
–
93

curtsy squat rear leg lift,
89

dumbbell straight-leg deadlift,
93

facedown hip external rotation,
92

grand plié squat,
88

prone hip extension,
90

skater’s stepup,
91

squat thrust,
93

Low lunge,
356

Low-step lateral shuffle,
323

Lunch

guidelines,
28

recipes

A Little Italy,
380

Spicy Tuna Sandwich,
380

Zippy No-Dough Pizza,
381

Zippy Pita Pizza,
380

Lunge

alternating lateral,
209

barbell lunge and press,
61

calories burned by,
87

crescent lunge and row,
123

dumbbell reverse lunge and curl,
58

elevated reverse,
113

front lunge floor reach and reverse twist,
278

front lunge push off,
95

high with twist,
357

lateral reverse lunge-reach combo,
106

lift-off,
190

low,
356

pendulum,
271

power lunge and pull,
332

reverse lunge single-arm press,
99

reverse lunge with rotation and biceps curl,
50

rotation,
98

rotational lunge and shoulder press,
40

runner’s lunge to knee skip,
70

single-arm,
149

sliding side,
250

squat-to-lunge leg curl,
110

stability,
111

standing lunge shoulder cross,
130

stretch,
245

swing,
280

switch,
341

tai chi,
198

traveling with biceps curl and shoulder press,
65

unilateral with knee balance,
108

walking,
236

Lunging stepup,
105

Lying lat pullover,
138

Lying 1-2 punch,
43

M

Matrix,
161

Meals

guidelines for,
28

recipes,
378
–
83

recovery,
16

Measuring cups and spoon,
377

Medicine ball.
See also
Medicine ball workouts

anatomy of,
230