The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (66 page)

1 tablespoon blue cheese, crumbled

1 cup sugar snap peas, steamed and halved

1 tablespoon extra-virgin olive oil

1 strip pre-cooked bacon, heated

•
Toss all ingredients together and serve.

Makes 1 serving.

Per serving:
650 calories, 49 grams protein, 32 g carbohydrates, 35 g fat (13.5 g saturated), 8 fiber

HEALTHY OPTION:
Trim extra calories by eating half of this salad with a bowl of soup and saving the rest for tomorrow's lunch.

A SIDE OF LEMONY SPROUTS

1 16-ounce package frozen petite Brussels sprouts

1 tablespoon butter

1 teaspoon extra-virgin olive oil

½ teaspoon lemon zest

1 teaspoon lemon juice

Salt and ground pepper to taste

•
Toss the Brussels sprouts into a large pan with ¼ cup of water. Bring to a boil, cover, reduce heat, and simmer for 10 minutes or until tender.

•
While the sprouts are cooking, heat 1 tablespoon of butter in a small saucepan until almost melted.

•
Stir in the olive oil, finely grated lemon zest and lemon juice.

•
Drain the sprouts and toss with the lemon-butter. Season with salt and fresh ground pepper.

Makes 4 servings.

Per serving:
187 calories, 3 grams protein, 8 g carbohydrates, 16 g fat (8 g saturated), 3 g fiber

Index

Bold
references indicate boxed text.

A

Abchopper,
155

Abdominal muscles

anatomy,
147

benefits of strong,
146

exercises for

core workouts,
146

neck strain, preventing,
165

speed of,
157

stability ball,
161

stability instead of crunches,
149

Ab twist,
267

ACL injury,
104
,
107

Adrenaline,
73

Afterburn, boost with

kettlebells,
214

repetition rate increase,
15

Age Eraser Workout,
320
–
21

clock walk with hands,
322

low-step lateral shuffle,
323

seal jumping jacks,
321

skaters,
320

Airplane⁄superman extension,
122

Alcohol,
28

Almond butter,
379

Almonds,
27
,
379

Alternate-leg deadlift,
96

Alternating dumbbell row,
159

Alternating lateral lunge,
209

Anaerobic threshold,
333

Ankle reach,
165

Anterior cruciate ligament (ACL) injury,
104
,
107

Appetite suppression with

oleic acid,
26

protein,
25

Apples,
379

Arm pullover straight-leg crunch,
162
,
295

Arm pumps and punches,
269

Armrest arm boosters,
285

Arms

exercises for (see
Upper body workouts
)

muscles,
117

Around-the-bodypass,
215

Athletic-Body Workout,
206
–
9

alternating lateral lunge,
209

curtsy hammer raise,
206

swivel squat,
207

tip and row,
208

Athletic sex workouts,
290
–
301

basics,
291

COREgasm Workout,
292
–
95

arm pullover straight-leg crunch,
295

hanging side crunch,
294

hanging straight-leg raise,
293

medicine ball blast,
295

single-leg hip raise,
294

Cowgirl Workout,
298
–
301

bear,
301

bridge pose,
299

frog,
299

reverse chaturanga,
301

stability ball hip raise and leg curl,
300

stability ball squeeze and curl,
300

stability thigh and fly,
298

Pretzel Position Workout,
296
–
97

fierce pose,
297

half lord of the fishes,
297

isometric wall squat,
297

V-up,
296

quick plan,
291

B

Back.
See also
Upper body workouts

foam roller use on,
372

lower-back muscles,
147

pain, alleviating with

core workouts,
146

yoga,
355

Back arm rowing,
364

Back extension leg raise,
156

Balance dip extend,
346

Balance row,
125

Balancing bicycle,
249

Balancing pushup and barbell rollout,
61

Ballet Workout,
358
–
61

curl,
360

high V,
361

parallel extension,
359

scissor curl,
359

semi foldover,
360

standing trout,
358

wide second,
361

Band utility strap,
19

Banish Bra Bulge Workout,
156
–
59

alternating dumbbell row,
159

back extension leg raise,
156

double-arm reach,
159

double-leg stretch,
157

T-stabilizer,
158

Barbell and weight plates, selecting,
18

Barbell lunge and press,
61

Basic Superfast Total-Body Workout,
34
–
37

bent-over row,
36

bicycle,
37

chest press,
35

squat,
34

Beans,
27
,
379

Bear,
301

Belly Blast Workout,
164
–
69

ankle reach,
165

Bosu reverse hyperextensions,
169

double side jackknife,
166

dynamic V crunch,
167

perfect crunch circle crunch,
169

raised hips crunch,
168

side double crunch,
168

sun salute with cross,
164

Belly Pooch Workout,
160
–
63

arm pullover straight-leg crunch,
162

knee cross crunch,
162

matrix,
161

nose to knee,
161

sprinter,
163

stability ball pelvic tilt crunch,
160

wall crunch and twist,
163

Bench, selecting exercise,
18

Bench dip,
124

Bench jump,
282

Bent-knee dead lift,
217

Bent-over row,
13
,
36

Berries,
27
,
27
,
379

Beverages,
28
,
376

Biceps,
117
.
See also
Upper body workouts

Biceps curl,
132

Bicycle,
37

Bicycling.
See
Cycling workouts

Big circles,
231

Bikini Body workouts

workout 1,
50
–
55

deadlift to high pull,
51

hamstring curl with chest press,
54

plank hold and single-arm row,
52