The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (70 page)

stability ball workouts,
240
–
49

workout basics,
212

jump rope,
20

kettlebell,
18

medicine ball,
19

stability ball,
19

step⁄box,
20

suspension training system,
213

traveling, workouts during,
213

valslides,
20

Get My Body Back Workouts

workout 1,
62
–
65

Bosu balance and sit,
64

side stepup with triceps kickback,
65

split jump with bar,
63

stability ball back extension,
62

stability ball chest press,
63

traveling lunge with biceps curl and shoulder press,
65

weighted bicycle crunch,
64

workout 2,
66
–
69

boat with a twist,
66

butterfly squat and curl,
69

front loaded split squat,
69

hamstring curl and triceps kickback,
67

side stepup and kick,
68

swivel squat,
68

T row,
67

Ghrelin,
6

Glute bridge march,
97

Glute bridge with triceps extension,
201

Golf workout,
328
–
31

lawn mower,
330

leaning hamstring curl,
329

low cross chop,
331

windmill,
328

Grand plié squat,
88

Grand plié squat reach and jump,
279

Grapefruit,
27

Green tea,
27
,
381

Growth hormone,
3

Gym

affordability,
16

convenience,
16

first impressions of,
16

joining,
15–16

staff,
16

H

Half crow lift,
353

Half get up,
220

Half lord of the fishes,
297

Half roll,
312

Half-seated leg circle,
150

Halo,
217

Hammer toss,
151

Hamstring curl and triceps kickback,
67

Hamstring curl with chest press,
54

Hamstrings, foam roller use on,
371

Hand tap,
339

Hand walks,
247

Hanging side crunch,
294

Hanging straight-leg raise,
293

Headaches.
See
5-Minute Headache Workout

Healingworkouts,
304
–
23

Age Eraser,
320
–
21

clock walk with hands,
322

low-step lateral shuffle,
323

seal jumping jacks,
321

skaters,
320

basics,
304

5-Minute Headache,
312–15

half roll,
312

puppy pose,
313

rabbit pose,
314

reclining bound angle pose,
313

seated forward bend,
315

music during,
305

PMS,
310
–
11

bow pose,
311

child’s pose,
311

deep toe bend,
310

garland pose,
311

Post-Partum,
316
–
19

long-arm crunch,
317

opposite arm and leg,
319

reverse curl,
318

stability ball circles,
316

stability ball W,
318

quick plan,
305

Save-Your-Back,
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

Health club, joining,
15

Heart attack, decreasing risk of,
7

Heel raises,
286

High-intensity interval training (HIIT)

benefits

for fast-twitch muscle fibers,
4

fat burning,
3
,
12
,
14
,
172
–
73

metabolic syndrome reversal,
173

as cardio training,
3
,
14–15

cycling workouts,
178
–
79

The Lance Armstrong,
178

Rolling Hills,
179

eating before,
12

elliptical workouts,
180
–
81

overview of,
180

Ramp It Up!,
181

friends, training with,
177

jump rope workouts,
184
–
85

overview of,
184

Stepping School,
185

quick plan,
173

running workouts,
176
–
77

Dash It Off,
176

Flying Laps,
177

in sample week workout plan,
21
,
21

swimming workouts,
182
–
83

form pointers,
182

overview of,
182

stroke drill,
183

Uptempo Medley,
183

talk test for gauging intensity,
17

treadmill workouts,
174
–
75

HIIT the Hills,
175

Speed Demon,
174

workout basics,
172
–
73

High lunge with twist,
357

High School Reunion Workouts

workout 1,
38
–
43

lying 1-2 punch,
43

plank with front raise,
42

rotational lunge and shoulder press,
40

sumo squat side knee raise and side crunch,
43

take a walk,
39

test-the-water squat and biceps curl,
38

warrior 3 triceps extension,
41

workout 2,
44
–
49

butterfly plié,
49

curtsy salute,
48

legs up pushup,
44

pedal crunch,
47

scoop and press,
46

single-leg toe touch squat,
45

wide row,
49

High V,
361

HIIT.
See
High
-
intensity interval training
(
HIIT
)

Hindu pushup,
340

Hip bridge and heel drag,
96

Hip flexors,
147

Hip hike,
339

Hip hinge and rotate,
343

Hourglass-Body Workout,
198
–
201

glute bridge with triceps extension,
201

lateral stepups,
200

side planks with moving knee,
199

tai chi lunge,
198

Hunchbuster,
259

Hundred on the ball,
192

Hydrant extension,
99

I

Illness, exercising during,
193

Incline dumbbell press,
142

Incline pushup,
244

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

¼ barbell squat,
94

sumo squat and leg raise,
95

Injury

from muscular imbalances,
56

prevention with flexibility,
321