The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (22 page)

A

• Stand on your left leg and raise your right arm in front of you.

B

• Lower your torso and lift your right leg behind you until both are parallel to the floor.

• Contract your glutes and hamstrings to return to standing. That’s 1 rep.

REPS:
Do 10 to 12 reps, then switch sides and repeat.

Elevated Reverse Lunge

A

• Stand on a 6-inch step or box, hands on your hips.

B

• Squeeze your left glute, step back with your left leg, and lower until your right knee is bent at least 90 degrees.

• Pause, then push through the right leg to return to the starting position. That’s 1 rep.

REPS:
Do 4 to 6, then repeat with the right leg.

Cable Pull-Through

A

• Stand about 2 feet from a pulley station set at a very light weight (increase it only after you’ve nailed the form), with the cable on the lowest setting (the one closest to the floor).

• With your back to the station, position your feet shoulder-width apart, then bend from your hips as you squat until your thighs are nearly parallel to the floor.

• Reach back through your legs and grab the handle.

B

• Keeping your head up, drive your heels into the floor and straighten your legs to standing.

• Pause, then lower the weight and repeat.

REPS:
Do 10 to 12.

TIP:
For a secure grip, use the rope or the handle attachment.

Chapter 6:

15-Minute Strapless, Sleeveless, Backless Workouts

TIGHTEN THOSE FLABBY TRICEPS BY BUILDING LEAN, MUSCULAR ARMS AND SHOULDERS THAT YOU WILL WANT TO SHOW OFF.

Superfast Strapless, Sleeveless, Backless Workouts

Your arms and shoulders make a big first impression. A well-defined upper body not only broadcasts strength and confidence, it literally makes you stand up straighter. You see, the muscles of your upper back help pull your shoulders down and back, so that you stand up tall, instead of slumped over. The added benefit, of course, is that this lifts your front up, too, for a perkier appearance, if you catch the drift. The result: You’ll look great and feel confident in your most revealing tops.

Start with the basics...

Here, you’ll find plans to tackle your triceps (no more waving goodbye twice!), biceps, shoulders, upper back, and chest. Good news: Because women tend to carry less bodyweight in their upper bodies, you’ll see results from these workouts fast.

Do one (or more) of these upper-body workouts 2 days a week, leaving a day of rest in between. You can piggyback any of these routines with another 15-minute workout for a total-body blast. Do the prescribed number of reps for each exercise, opting for a weight at which you can barely squeeze out the last rep of your final set with good form.

FIND IT QUICK:
YOUR 15-MINUTE UPPER-BODY CIRCUIT PLAN

Tiny-Tank-Top Workout

Standing V Raise

Shoulder Press

Rotating Triceps Kickback

Pike Walk Pushup Combo

Airplane/Superman Extension

Crescent Lunge and Row

T Pushup

Jiggle-Free Triceps Workout

Bench Dip

Balance Row

Triceps Leg Extension

The 1-Minute Hammer Curl

Pyramid Pushup

Chinup

Medicine Ball Rolling Pushup

Michelle-Obama-Arms Workout

Standing Lunge Shoulder Cross

Lateral Band Raise

Biceps Curl

Step Walk Over

Standing V Pull

Cobra Pushup

Triceps Pushdown with Grip Flip

Spread Your Wings Workout

Renegade Row

Floor Y Raise

Reverse Fly

Floor T Raise

Lying Lat Pullover

Floor I Raise

1 and ¼ Lat Pulldown

Pushup Bra Workout

Unilateral Pulsing Pushup

Standing One-Arm Press

Single-Arm Bench Press

Reverse Pushup

Incline Dumbbell Press

Scoop Hold

Triceps Dip and Reach

ANATOMY LESSON

Get to know the muscles that matter: All contribute to sexy arms and an attractive profile.

Pectorals:
The muscles that pushups strengthen will give your bosom a lift

Deltoids: Three sections of lean muscle that make up your shoulders

Lats and traps:
Build lovely latissimus dorsi to show off in backless dresses. You’ll find them running from your lower back along the spine and hip to the inside of your upper arm. The trapeziuses are the triangle-shaped muscles on the upper back that lift up your front.

Biceps:
The two muscle groups on the front of your upper arms that help you curl those grocery bags

Triceps:
The muscles opposite the biceps on the backs of the upper arms. Building and toning these will help reduce the flabby “chicken wing” look that so many women abhor. Don’t worry about becoming too muscular by building your bis and tris with weights.

TINY-TANK-TOP WORKOUT

The typical tank top exposes you 360 degrees, all the way around your upper back, shoulders, upper chest, and a bit of your sides. Looking great in one means toning those muscles from every angle. The following workout will shape up all those places that peek out from your spaghetti straps, and tighten and firm your core.

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.

Standing V Raise

A

• Grab a lightweight dumbbell in each hand and stand with your feet shoulder-width apart, arms at your sides, palms in.

B

• With your arms straight but not locked, raise the weights in a V shape until your arms are parallel to the floor.

• Hold for 1 second, then return to the starting position.

• If you have shoulder problems, do this move without dumbbells or use very light weights.

REPS:
Do 12 to 15.

TIP:
If you arch your back or swing the dumbbells for momentum, use less weight.

Shoulder Press