15-MINUTE TOTAL-BODY WORKOUT

HIGH SCHOOL REUNION WORKOUT #2

Borrowed from: The Women's Health Big Book of 15 Minute Workouts

DO 12 TO 15 REPS FOR EACH EXERCISE *** Do the entire workout 2 or 3 times.

LEGS UP PUSHUP WORKS: Chest, arms, shoulders, core

• Assume a pushup position w/your feet on a low step or sturdy stack of books propped against a wall and your hands on the floor directly below your shoulders.
• Bend your elbows and lower your chest until your upper arms are parallel to the floor
• Press back to the starting position.

SINGLE-LEG TOE TOUCH SQUAT WORKS: Glutes, quads, hamstrings, calves

• Grab a dumbbell in each hand and keep your arms at your sides.
• Stand in a lunge position w/your left foot forward and both knees bent so your right knee grazes the floor.
• Stand by straightening your left leg; extend and lift your tight foot off the floor behind you, pointing your toes.
• Bend your left leg into a squat while keeping your right leg extended and allowing only your toes to touch the floor. Repeat 12 to 15 times, then repeat w/your right leg.

SQUAT AND PRESS WORKS: Arms, shoulders, glutes, hamstrings

• Grab a dumbbell in each hand and stand w/your feet hip- to shoulder-width apart.
• Your palms should face your thighs. Now bend your knees and drop your butt back as though you're sitting in a chair.
• Push back to stand up while you bend your elbows and curl the dumbbells, keeping your palms facing in, to your shoulders.
• As you reach the standing position, immediately press the weights overhead.
• Lower the dumbbells to your shoulders and then to your sides.
That is 1 rep.

BICYCLE CRUNCH WORKS: Core

• Lie faceup on the floor w/your feet raised, knees bent, calves parallel to the floor.
• Place your hands loosely behind your head.
• Pull your navel to your spine and contract your abs to bring your head and shoulders off the floor.
• Twist your tight shoulder toward your left knee as your straighten your right leg (extend your right arm to the outside of the knee for a bonus challenge).
• Return to the starting position and twist your left shoulder toward your tight knee while straightening your left leg.
That is 1 rep.

CURTSY SALUTE WORKS: Shoulders, glutes, quads, hamstrings

• Grab a lightweight dumbbell with your left hand and stand w/your feet hip-distance apart.
• Place your right hand on your hip
• Take a giant step back w/your left leg, crossing it behind your right as in a curtsy
• Bend your knees and lower your hips until your right thigh is parallel to the floor.
• At the same time, raise your left arm straight out in front of you to shoulder height. Return to the starting position.

WIDE ROW (BENT-OVER ROW) WORKS: Biceps, shoulders, upper back

• Grab a 3- to 8-pound dumbbell in each hand. Stand straight and keep your arms at your sides, palms facing backward.
• Bend forward at the hips, allowing your arms to hang straight.
• Squeeze your shoulder blades together and pull the dumbbells to the sides of your ribs, then lower them to the starting position.

BUTTERFLY PLIE WORKS: Biceps, glutes, hamstrings

• Grab a dumbbell in each hand and let your arms hang naturally at your sides, palms facing forward.
• Stand in a wide straddle stance w/your toes pointed outward.
• Squat until your thighs are parallel to the floor. Your knees should not travel past your toes, and your butt should not dip lower than your knees.
• As you squat, bend your elbows and curl the weights toward your shoulders. Return to the starting position.

Have fun with this. It's only 15 minutes!!

Let me know what you think.

Chris