The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (75 page)
Authors: Selene Yeager,Editors of Women's Health
Tags: #Exercise & Fitness, #Weight Training, #Men's Health, #Quick Workouts, #Mind & Body, #Health
ski and snowboard,
336
–
37
Bosu jumps,
337
lateral medicine ball hops,
337
plié plyometric jump,
337
ski hop,
336
T-Drill,
327
tennis,
332
–
35
calf raise,
333
lateral leap with reach,
335
power lunge and pull,
332
rotation swing,
334
triathlon,
340
–
43
deep chop,
342
Hindu pushup,
340
hip hinge and rotate,
343
switch lunges,
341
Spotters, need for,
17
Spread Your Wings Workout,
136
–
39
floor I raise,
139
floor T raise,
138
floor Y raise,
137
lying lat pullover,
138
one and a quarter lat pull down,
139
renegade row,
136
reverse fly,
137
Sprinter,
163
bodyweight,
35
butterfly and curl,
69
calories burned by,
87
chair hover and,
261
curtsy squat rear leg lift,
89
with dumbbells,
34
dumbbell sumo,
111
form,
35
front loaded split,
69
grand plié,
88
grand plié squat reach and jump,
279
isometric wall,
297
jump,
339
with leg abduction and lateral raise,
53
1 and ¼ barbell,
94
one-leg squat floor reach and press,
276
overhead,
102
overhead press and,
205
plié squat with stability ball,
100
quarter-turn squat jump,
72
scoop,
345
with side kick,
224
single-leg,
104
single-leg toe touch,
45
split squat kettlebell pass,
218
sumo,
60
sumo and leg raise,
95
sumo squat side knee raise and side crunch,
43
Squat box, adjustable,
20
Squat thrust,
93
Squat thrust with knee thrust,
75
Squat-to-lunge leg curl,
110
Squat to press,
234
Stability ball.
See also
Stability ball workouts
exercises
back extension,
62
chest press,
63
circles,
316
hip raise and leg curl,
300
pelvic tilt crunch,
160
squeeze and curl,
300
W,
318
Stability ball workouts,
240
–
49
workout 1,
240
–
45
cobra,
243
incline pushup,
244
leg curl,
245
pike,
242
rollout,
241
skier,
244
stretch lunge,
245
workout 2,
246
–
49
balancing bicycle,
249
hand walks,
247
jackknife,
248
leg raise,
247
row combination,
248
single-leg balance bridge,
249
walk-up crunches,
246
Stability lunge,
111
Stability thigh and fly,
298
Stabilizing muscles,
62
,
102
,
149
Stacked pushup,
203
Standing incline fly,
227
Standing leg lift,
338
Standing lunge shoulder cross,
130
Standing one-arm press,
141
Standing Russian twist,
234
Standing trout,
358
Standing V pull,
134
Standing V raise,
118
Starch,
26
Static squat with front raise,
101
Stationary bike, high-intensity interval training (HIIT) workouts for,
178
–
79
Step and extend,
232
Step platform
squat box,
20
uses for,
20
Step walkover,
133
Stickk.com,
184
Stress
fitness and,
8
managing,
73
Stress-Busting Workouts
workout 1,
70
–
73
donkey kick,
73
plié jumping jacks,
71
quarter-turn squat jump,
72
runner’s lunge to knee skip,
70
workout 2,
74
–
79
front kick,
77
knee thrust,
74
side kick,
79
situp with punch,
76
speed jump rope,
76
spiderman pushup,
78
squat thrust with knee thrust,
75
Stretch and strengthen workouts,
350
–
73
Ballet Workout,
358
–
61
curl,
360
high V,
361
parallel extension,
359
scissor curl,
359
semi foldover,
360
standing trout,
358
wide second,
361
basics,
350
Fat-Burning Flow Workout,
354
–
57
down dog,
355
high lunge with twist,
357
low lunge,
356
plank,
354
rotated triangle,
357
Foam Roller Workout,
370
–
73
back,
372
butt (piriformis),
373
calves,
370
hamstrings,
371
outer hip and thigh,
372
quads,
371
shoulder and side,
373
Perfect-Posture Workout,
366
–
69
foam roller snow angel,
366
Pilates X,
368
port de bras,
367
shrug,
368
side angle pose,
369
Pilates Workout,
362
–
65
back arm rowing,
364
coordination with ball,
365
footwork on ball,
363
mermaid with ball,
362
mermaid with twist,
365
roll back and up,
364
rollover,
363
swan on ball,
364
quick plan,
351
Yoga Metabolism Workout,
352
–
53
down dog split,
352
half crow lift,
353
knee to forehead,
353
warrior III,
353
Stretching.
See also specific exercises
for charley horse prevention,
327
dynamic stretches,
350
15-second refresher,
257
in Mood-Lifting Workout,
80
–
83
post-exercise,
351
tight muscles,
367
with weight lifting,
131
Stretch lunge,
245
Stroke, decreasing risk of,
7
Suitcase crunch,
238
Sumo squat,
60
Sumo squat and leg raise,
95
Sumo squat side knee raise and side crunch,
43
Sun salute with cross,
164
