The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (74 page)

Rollout,
241

Rollover,
363

Rotated triangle,
357

Rotating triceps kickback,
120

Rotational lunge and shoulder press,
40

Rotation lunge,
98

Rotation swing,
334

Row combination,
248

Rubber band sidesteps,
229

Runner’s lunge to knee skip,
70

Running workouts, high-intensity interval training (HIIT),
176
–
77

Dash It Off,
176

Flying Laps,
177

S

Salad,
383

Salsa,
379

Sample week workout plan,
21
,
21

Save-Your-Back Workout,
306
–
9

cobra,
309

flat back position with knees slightly bent,
308

forearm plank,
306

forearm plank with arm raise,
308

side forearm plank,
307

superman,
309

Scissor curl,
359

Scissors jump,
194

Scoop and press,
46

Scoop hold,
143

Scoop squat,
345

Seal jumping jacks,
321

Seated eagle spine stretch,
286

Seated forward bend,
315

Seated row,
225

Seated side slide,
251

Seated twisted,
259

Seat press,
261

Semi foldover,
360

Sets

number of,
13

supersets,
4
,
14

Sex.
See also
Athletic sex workouts

orgasm, during workout,
290
,
292

sex drive boost with yoga,
291

weight loss for improvement in,
292

Shin splints,
102

Shoulder and side, foam roller use on,
373

Shoulder muscles,
117
.
See also
Upper body workouts

Shoulder press,
119

Shredder,
377

Shrug,
368

Sick, exercising while,
193

Side angle pose,
369

Side bridge abduction,
272

Side double crunch,
168

Side forearm plank,
307

Side imprint,
154

Side kick,
79

Side-lying double-leg lift,
153

Side planks with moving knee,
199

Side plank with rear fly,
55

Side plank with rotation,
155

Side stepup and kick,
68

Side stepup with triceps kickback,
65

Side-to-side leg swing,
109

Sidewinder Workout,
152
–
55

ab chopper,
155

canoe,
154

prone oblique roll,
152

side imprint,
154

side-lying double-leg lift,
153

side plank with rotation,
155

walk-the-plank and rotate,
153

Single-armbenchpress,
141

Single-arm bent-over row,
150

Single-arm lunge,
149

Single-leg, single-arm reach,
112

Single-leg balance bridge,
249

Single-leg hip raise,
294

Single-leg plank,
108

Single-leg squat,
104

Single-leg step down,
347

Single-leg toe touch squat,
45

Situp with punch,
76

Skaters,
320

Skater’s stepup,
91

Ski and snowboard workout,
336
–
37

Bosu jumps,
337

lateral medicine ball hops,
337

plié plyometric jump,
337

ski hop,
336

Skier,
244

Ski hop,
336

Skinny jeans.
See
Fit Into Your Skinny Jeans Workout

Sleepquality, improving,
6

Slider pushup,
253

Slider workout,
250
–
53

curtsy,
251

mountain climber,
253

pedal crunch,
252

seated side slide,
251

slider pushup,
253

sliding bridge,
252

sliding side lunge,
250

Sliding bridge,
252

Sliding side lunge,
250

Slow-twitch muscle fibers,
4

Smoothies

adding fiber to,
379

Antioxidant Power Punch,
381

Virgin Cabo Daiquiri,
381

Snacks,
27
,
28
,
380

Snatch, pull, and push press,
221

SoLong, 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

Special gear, workouts for,
212
–
53

exercise band workouts,
222
–
29

workout 1,
222
–
25

workout 2,
226
–
29

kettlebell workouts,
214
–
21

workout 1,
214
–
17

workout 2,
218
–
21

medicine ball workouts,
230
–
39

workout 1,
230
–
35

workout 2,
236
–
39

quick plan,
213

slider workout,
250
–
53

stability ball workouts,
240
–
49

workout 1,
240
–
45

workout 2,
246
–
49

workout basics,
212

Speed jump rope,
76

Speed Pac (Reebok),
18

Spider,
344

Spiderman pushup,
78

Spinach

adding to pasta sauce,
379

as fat-burning food,
27

Green Eggs Omelt,
379

A Little Italy,
380

Spinning.
See
Cycling workouts

Split jump with bar,
63

Split squat kettlebell pass,
218

Sports training workouts,
326
–
47

basics,
327

brain training,
345

cycling,
344
–
47

balance dip extend,
346

scoop squat,
345

single-leg step down,
347

spider,
344

golf,
328
–
31

lawn mower,
330

leaning hamstring curl,
329

low cross chop,
331

windmill,
328

quick plan,
327

race-running,
338
–
39

hand tap,
339

hip hike,
339

jump squat,
339

standing leg lift,
338