The 15-minute sexy dress workout

15-Minute Hot Abs Challenge Workout

The 15-minute sexy dress workout

Looking for a fast, effective, ab-shredding workout you can do anywhere, anytime?

I’ve got you covered!

Today we’re going to #stopdropandbettyrock with a quick 15-minute Hot Abs Challenge blast that will work your core in alllllll the right ways while giving you some fast, fun cardio right in the mix!

There’s no equipment necessary for this one, you can do it at home, on the road, and everywhere in between.

It’s easy to skip a workout because we don’t think we have time to go to the gym, or we’re not in the perfect place or situation, but if you have simple, quick workouts to do this one you can take action anytime, anywhere and get serious results on your own schedule!

Get ready, get psyched, and let’s go!

Format: 3 rounds, for the prescribed time. Rest as needed.

Cross Cross Squat (0:30) 

  • Stand with feet slightly wider than hip distance apart.
  • Engage your core and shoot your booty back behind you as though you were going to sit on a chair – keeping the weight in your heels and chest up.
  • Drive your right knee up and across your midline, rotating your torso as you bring your left elbow to meet your knee. Repeat on the other leg, then back to the squat.
  • Bonus Move: Add a little hop in when you come up from your squat.

Mountain Climbers (0:30)

  • Begin in a tall plank position, hands stacked just below your shoulders.
  • Run your knees into your chest, alternating legs. Keep your core engaged.
  • Mod: Do this elevated against a couch or chair.

Sit Up Cross Punch (0:30)

  • Lay on your back with your knees bent. Hook your feet under the couch or anything handy to hold your feet down, or if you’re more advanced do this without any support with knees bent.
  • Use your upper abdominals to sit yourself up, driving across your body into 2 punches.
  • Lower down with control, making contact with your lower back on the mat and unrolling fully at the top so your head touches down.

Side Plank Hip Drop (0:40 – split 0:20 each side)

  • Come down to an elbow side plank, knee on the mat for more support. Be sure your hips are square (one is not rolling forward). Make sure your elbow is just below your shoulder.
  • Drop your hip down to your mat and raise back up to starting position. Repeat for 0:20 seconds and then switch sides.
  • Bonus Move: Add in a side crunch by bringing the top of your knee up to meet your elbow.

Knee Drivers (0:40 – split 0:20 each side)

  • Start with your left foot behind you and your arms overhead.
  • Pretend you are crushing a watermelon between your knee and your hands.
  • Drive your knee up as you drive your arms down. Repeat on other leg.

Down Dog to Side Crunch (0:30)

  • From plank position, press your shoulders back and your hips up to downward dog. Keep gaze 6 inches in front of you.
  • Float your left leg up, float it forward to tall plank bringing your knee to your outside elbow.
  • Repeat the same movement alternating sides.

Awesome work! Looking forward to hearing how you did today – be sure to comment below with any questions and to check in!

Hit Your Goals with the 30-Day Booty and Abs Challenge!

Source: https://thebettyrocker.com/15-minute-hot-abs-challenge-workout/

Simple 15-minute total body workout

The 15-minute sexy dress workout

With a new episode published every Monday, our new fitness series showcases a range of fun and easy-to-follow workouts designed to reinvigorate your lifestyle.

In this, the second video in the series, Frame instructor Adam Tench takes you through a total body workout you can complete at home without any equipment.

Exercises in this episode include plyometric squats, crawls and T press ups – watch the video above for guidance and read the full descriptions below.

In last week's video, instructor Ianthe Ballantyne-Mellors took viewers through a simple home workout using gliders.

Frame instructor Adam Tench demonstrates an explosive lunge

Check with your doctor before you start any exercise regime.

Plyometric Squats (see 00:06 in the video above)

  • Ground heels into the floor.
  • Start in a squat position with your knees bent 90 degrees, thighs parallel to the floor, feet shoulder width apart.
  • Make sure your knees don't come over the toes and keep your back straight.
  • Jump straight up, extending your body, and land on the same spot.
  • Repeat for 3 sets of 20.

Explosive Lunges (see 00:33 in the video above)

  • Stand in parallel position, feet hip distance apart with your hands on your hips.
  • Jump up, switch legs in midair, and land with your left leg in forward lunge.
  • Repeat this action, landing with your right leg in forward lunge.
  • Make sure your shoulders are upright and your core stays tight and engaged the whole time.
  • Repeat for 3 sets of 20.

Crawls (see 01:00 in the video above)

  • Start in a four point kneel, shoulders over your hands and knees underneath your hips.
  • Push yourself up so that your knees are hovering above the floor.
  • Keeping your core tight the whole time, crawl forward and backwards. Go as fast or as slow as you .
  • Repeat forwards and backward for 3 sets of 30 seconds.

T Press Ups (see 01:30 in the video above)

  • Start in a high plank position on your toes, or on your knees if needed, and go into press up.
  • At the top of the movement, turn and rotate onto your left side and simultaneously lift your right arm directly up into the air, turning your head as you go.
  • Hold briefly and return to the starting position, then repeat on your right side.
  • Repeat for 3 sets of 10.

Heads Shoulders Knees and Toes (see 02:03 in the video above)

  • Start in full plank position, making sure your pelvis is tucked and you are nicely in line with your core switched on.
  • Lift one hand off the floor and perform heads, shoulders knees and toes, and then repeat with the other hand.
  • Repeat for 3 sets of 10.

This series was filmed in conjunction with Frame, a group of five London-based fitness studios offering over 1,000 classes each week spanning fitness, dance, yoga, pilates and barre.

Source: https://www.telegraph.co.uk/health-fitness/body/simple-15-minute-total-body-workout/

Jian Pablico’s 15-minute Workout

The 15-minute sexy dress workout

We’re back for our second installment of our 15-minute workout series, fitness expert and lululemon Mindful Performance Manager Jian Pablico. (Make sure to check out the first one if you missed it.) These are no-nonsense workouts for when hours at the gym after a long workday just isn’t gonna fly.

You can do them at home—no special equipment needed. Jian keeps it simple (warning: simple does not mean easy—Jian kicked our butts when we worked out with him) and designs his workouts to give you the most bang for your buck. Or, the most bang for your… fifteen minutes.

Give ‘em a try and let us know how you did.

 

This workout is called “keep going” because that’s exactly what you need to do. This is 15 minutes of your day dedicated just for you to go for it. Pro tips: keep the lunges low, the squats on point, and burpees legit (you know what I mean). It will be over before you know it, and you will thank yourself for carving out the time to sweat ugly.
 

EXERCISES 

(3 minutes x 5)

• 25 lunges • 20 squat press outs • 15 v situps • 10 burpees All you need for this one is a weight (we used a backpack) and a stopwatch. The goal is to finish the work in three minutes or less. The faster you finish the work (without cheating), the more rest you have until the next three-minute round. Continue doing this for 15 minutes for a total five rounds. Need an extra challenge? Make a note of how long it takes you to complete one set and try to beat that time in subsequent rounds. This is a great way to motivate yourself and see your progression. Keep moving, keep going.

HOW TO DO A WALKING LUNGE

1. Begin from a standing position and make sure there is room to move forwards 2. Take a big step with one leg for the lunge 3. Lower your body until the back knee hovers just above the ground (be sure to keep your front knee above your ankle, not in front of it) 4. Bring the back leg forward to original standing position to count as a rep 5. Step the opposite leg for the next lunge

HOW TO DO A WEIGHTED SQUAT PRESS OUT

1. Start in squatting position with your knees out, weight close to the chest, elbows in, heels to the ground, and a straight spine straight (for a full squat, your hips should be parallel to your knees 2. On the way back up, rise until your legs and hips have been fully extended, then press the weight directly overhead (At this point, your arms should be fully extended)

HOW TO DO A V SITUP

1. Begin in a lying position with shoulders, glutes, legs on the ground 2. Using your core, lift your body and legs simultaneously in a V formation (Your weight should be balanced on your glutes) 3.

Keep lifting your legs and body until your hands are able to touch your feet (or shins or knees if you’re not quite there yet) 4.

With control, brings legs body back down to reset for another repetition

HOW TO DO A BUPREE

1. Begin in a standing position with feet shoulder width apart 2. Lower your body into a squatting position while, at the same time, placing both hands on the floor in front of you (shoulders over the wrist a push-up) 3.

Kick both feet back so that you are in a plank 4. While keeping your body rigid, lower your chest for a push-up 5. Hop back up to position 2 6.

Rise up to standing position and take a small hop—clap hands at the top of the jump to signify a rep well-done

>>Next: The 15-minute Workout You Can Do Anywhere
 

Source: https://huckberry.com/journal/posts/jian-s-minute-workout

35 Best Workout DVDs – Exercise Videos

The 15-minute sexy dress workout

1 of 35

Yogalosophy

$8

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If you're looking to get as toned as 49-year-old Jennifer Aniston, here's the workout you've been searching for. Yogalosophy was created by the celebrity's long-standing yoga instructor, Mandy Ingber, “This workout will change your body and your mind,” Aniston says on the DVD cover, as it combines resistance training and traditional yoga to build muscle and burn fat.

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90-Day Challenge: High Intensity Interval Training

$35

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With 24 bodyweight workouts, there's no gym or equipment necessary to see results thanks to this workout DVD.

You'll start your 90 days of guided training sessions with intense anaerobic exercise, followed by a period of rest, which repeats until the three months are over.

There's three levels of difficulty though, so you're guaranteed to find a routine that works well for you.

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Runner's World Run 360: The Total Training System for Runners with Jeremy Shore

$25

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Consider a New Year's resolution of cardio with this DVD designed for runners. Created by Jeremy Shore, a trainer for Reebok, this workout program is packed with strength moves, plyometrics, stretches, and recovery techniques to help you run faster, longer, and stronger than before.

4 of 35

Cathe Friedrich's XTrain Series: Hard Strikes

$19

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Boxing is the work choice to get supermodels Gigi Hadid runway-ready. This calorie-burning DVD features sequences that range from 30 minutes of kickboxing to 10-minute abs to 4-minute cool-downs, all of which equate to an intense workout you can fit into your schedule.

5 of 35

Strong by Zumba

$7

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This is not your average dance class. Every move in this Strong by Zumba program is synced to a beat for 60 minutes of fun and sweat. Pop this on while the kids are napping to stay on track with your fitness goals, and get energized for the rest of your day.

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Little Black Dress: A Fun, Low-Impact Workout Program for Women over 50

This fun, low-impact program is designed for women 50 and older. Using bodyweight, light dumbbells, and even house equipment a sturdy chair, you can slim down and get your body moving for just 8 minutes a day.

7 of 35

Fit After 40

$30

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Created by licensed master sports nutritionist and functional fitness trainer Natalie Jill, Fitness After 40 is an eating and training plan that includes simple 15-minute workouts, flexible meal templates, and an 8- and 12-week training plan. Bonus: there's no equipment required.

8 of 35

The Toning Transformation

$30

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If you want to tone your butt, belly, and thighs, try this series of 20-minute workouts. Led by personal trainer Sarah Kusch, The Toning Transformation plan allows you to work out in your home with just a few small weights and an exercise mat.

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Flat Belly Yoga

$20

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This gym-free workout might be just what you need whenever you want a good stretch. Led by Kimberly Fowler, you'll flow through an energy-boosting workout that's designed to eliminate belly fat and result in a stronger core.

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The Whole Body Cure

$32

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The Whole Body Cure is a book and DVD combo pack focused on reversing chronic inflammation through structured eating plans and the ancient Chinese practice of qigong. Led by expert instructor Hilary Smith, R.N., this practice is all about flowing movements, breathing methods, and meditation.

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Easy Yoga for Weight Loss

$30

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Yoga can be intimidating, but this DVD from Prevention is an ideal intro for beginners. It includes stretches and detailed plans built to flatten your belly and tone your arms, butt, and thighs. It'll also boost your metabolism, and each workout only takes about 14 to 24 minutes to complete!

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Fit in 10: Total Body Transformation

$28

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If you want to get into shape but are pressed for time, this is the workout for your hectic lifestyle. This DVD is designed as a strength training program, and is packed with 10-minute daily workouts for busy women who still want to be fit, toned, and in shape.

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Body By Simone: The Signature Classes

$25

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As a former professional dancer, Simone De La Rue incorporates easy-to-follow choreography into her 55-minute workout classes. Designed for all fitness levels, you only need a mat, towel, and 3- or 5-pound hand weights to achieve your feel-good goals.

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Jillian Michaels: 30 Day Shred

$10

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There's a good reason for why this DVD has become a cult favorite in the fitness and exercise world — it works. Celebrity trainer Jillian Michaels guides a full-body 20-minute workout (at three different levels for varying fitness abilities) that's meant to be repeated for 30 days — at home or in a gym — to see real results.

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Tracy Anderson: Cardio Dance Express

$7

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Celebrity fitness instructor Tracy Anderson (clients include Madonna, Gwyneth Paltrow, and Jennifer Lopez) offers six 10-minute, total-body dance workouts in this DVD. The first lesson covers basic steps, while the other routines have titles “Cardio Party” and “Sweat Fest.” Don't worry if you have two left feet though, as Anderson says even novice dancers can master these moves.

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Denise Austin Body Makeover Mix

$7

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It's no secret we love Denise Austin, and this DVD reinforces why. Her simple instructions and cheerful attitude help each of the three 15-minute routines zip by. She focuses on one area of the body per session — upper body, lower body, or core — so you can target a trouble zone or put them all together for a great full-body workout.

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Dancing with the Stars: Dance Body Tone

$6

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If watching Dancing With the Stars inspired you to get grooving, then you should definitely try this workout DVD for a fun way to shape up. Learning the routines with guided instruction will leave you sweating and burning calories, and you can even choose to don one of the cast's fun sequined outfits.

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21 Day Fix

$73

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Celebrity trainer Autumn Calabrese's 21 Day Fix claims you can lose up to 15 pounds in 21 days, but regardless of the number on the scale, you're sure to love her seven 30-minute workouts. Plus, the videos comes with a meal plan and portion control system that makes focusing on nutrition easy.

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Suzanne Bowen: BarreAmped Boot Camp

$53

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Suzanne Bowen built her fitness brand around the idea of striving to be the best you rather than perfection. Her bootcamp workout gets you healthy and toned with arm, thigh, butt, and core work. The workouts are short and effective, so you can make fitness a part of your life rather than your entire life.

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Ashley Bordon: 6 Weeks to Sculpted

$30

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Fitness expert and celebrity trainer Ashley Borden has trained Hollywood stars and world-class athletes, and now she can train you from the comfort of your own home. This full-body program includes 14 different workouts for training six days a week. Grab hand weights and a foam roller and you're ready to go.

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IGNITE by SPRI 900 Calorie Burn

$6

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Designed as an introduction to high-intensity interval training (HIIT), this DVD includes four 25-minute calorie-torching workouts: upper body, lower body, hard core, and head-to-toe. Pick and choose your schedule, or do all four at once for the ultimate sweat session.

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Element Beginner Level Yoga

$7

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If one of your resolutions is to try yoga, start with this workout DVD. The Element program revolves around common Hatha postures that are the basis of most yoga practices. It will help you improve flexibility, build strength, and release stress, and there's a bonus guided meditation segment to help you learn how to focus your mind.

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Jillian Michaels: Killer Arms and Back

$8

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Another favorite from Jillian Michaels, this DVD includes three 30-minute workouts that will help you get a toned and fit upper body. Jillian offers modifications for every single move, so even if you don't already have arms of steel, you can always keep up and continue progressing.

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Dance It Out: All In

$10

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Remember Billy Blanks, the guy behind the Tae Bo craze? Now his son, Billy Blanks, Jr. is getting in on the family business. Along with his wife, Sharon Catherine Blanks, Billy Jr.

will help you learn various types of dance styles in this fun workout DVD. The duo takes you through six 5-minute cardio routines that are inspired by dance styles from all over the world: hip-hop, Bollywood, African, disco, and country.

It's designed for the whole family, so the kids can join in too!

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Belly Beautiful Workout: Pre and Postnatal Pilates Barre Fusion

$20

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Calling all new moms! Whether you're looking to stay in shape during pregnancy or get back into shape post-delivery, this workout is designed to help you feel your best self. A blend of Pilates and barre moves, it follows the guidelines of the American College of Obstetricians and Gynecologists so that you can rest assured that you're exercising safely.

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30 Minutes to Fitness: Cardio Pump with Kelly Coffey-Meyer

$12

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If you're one of those busy folks who thinks you simply don't have time to exercise, let this DVD prove you wrong. You'll get two 30-minute cardio-strength workouts: The first is a boxing workout, and the second is focused on strength training with weights. Meant to be quick, effective, and empowering, these routines will be over before you know it!

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Kathy Smith: Total Body Toning

$13

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This DVD is focused on strength training, and you can choose whether you want to do an upper or lower body workout, an abs and back routine, or a quickie 10-minute total body session. But don't think you have to be super buff to jump in: This DVD is designed for people of any fitness level, and you'll need minimal equipment — only a stretch band and exercise ball — to get started.

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Element: Targeted Toning Yoga

$10

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This DVD includes three 20-minute yoga programs that zero in on all the areas you might want to target: glutes and thighs, arms and shoulders, and abs and core. The instructor's goal? To help you create a toned body, as well as a calm, focused mind.

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Leslie Sansone: 5 Boosted Miles

$10

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There's no easier workout than walking, but it's true that it can get a little ho-hum after awhile. This DVD offers five different one-mile walking workouts that'll keep things interesting, along with different tricks that'll help “boost” your routine for more intensity and a higher calorie burn.

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The Studio by Ellen Barrett: Fat Burning Fusion

$10 and up

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Barrett's no-frills video combines Pilates, calisthenics, and simple ballet moves. While you may not be jumping around or sweating up a storm, by the end of this routine, your body will ache all over — in a good way.

Source: https://www.womansday.com/health-fitness/workout-routines/advice/g440/10-best-fitness-dvds-104111/

15-Minute Hot Abs Workout

The 15-minute sexy dress workout

Photo by Beth Bischoff

That sports-bra-only yoga instructor. Women who make naval rings look sexy. Every page of the Sports Illustrated Swimsuit Edition. Let's face it: We've all had moments of ab envy. But beyond how well those chicks can pull off a crop top, there's a more important reason their ridiculous midsections should inspire you to work your own.

“Your overall strength stems from your core,” says Keoni Hudoba, creator of the Cyc Method, an indoor-cycling class in New York City. “It's the main pillar of your body.

Your arm and leg movements originate from that center, so the stronger your core is, the more efficient you'll be in the weight room, on a run, or in cycling class.

” So giving your waistline a little extra attention can actually help speed your total-body results.

This abs workout, created by Hudoba, is a two-for-one deal: It will build that critical core strength—and score you enviable abs. Do the following moves up to three days a week, moving from one to the next with as little rest as possible after each. (You can rest for up to 60 seconds between circuits.) Repeat for a total of three circuits.

1. Reverse Wood Chop

Beth Bischoff

Stand with your feet hip-width apart, knees bent, and hold a medicine ball outside your right knee (a). Keeping your arms straight, brace your core and stand as you raise the ball diagonally above your left shoulder (b). Pause, then return to start. That's one rep. Do five, then switch sides.

Quick Tip: Choose a medicine-ball weight that challenges your core during the last few reps without compromising proper form.

2. Reverse Lunge Rotate

Beth Bischoff

Hold a medicine ball with both arms extended at chest height, feet hip-width apart (a). In one motion, step your left foot back and bend both knees to lower into a lunge as you rotate your torso to the right, bringing the ball outside your right shoulder (b). Slowly reverse the movement to return to start. That's one rep. Do five, then switch sides.

3. Folding Chair

Beth Bischoff

Lie on your back, feet raised and knees bent 90 degrees and arms at your sides a few inches off the floor, palms facing up (a). Brace your core and reach your fingertips toward your heels as you raise your shoulders off the floor, keeping your head neutral (b). Pause, then return to start. That's one rep. Do 10.

4. Ruler Reach

Beth Bischoff

Lie faceup, knees bent, feet flat on the floor; extend your left leg, keeping it parallel to your right thigh (a). Brace your core and, on three counts, raise your back off the floor, keeping your head neutral and reaching your arms toward your left foot (b). Pause, then slowly roll down. That's one rep. Do five, then switch sides.

More from Women's Health:
9 Burn-Tastic Ways to Tone Up with a Barbell6 Moves for Total-Body Toning

21 Snacks for Flat Abs

Source: https://www.womenshealthmag.com/fitness/a20703029/15-minute-hot-abs-workout/

7 Moves to Rock Any Cutout Dress a Celebrity

The 15-minute sexy dress workout

Cutouts have gone from fashion trend to staple. Try this strength training routine so you can flaunt your abs, thighs, and elsewhere

Corbis Images

Our favorite trend of the Golden Globes? Cutout dresses! They strategically show off all those muscles you work so hard for.

And while we all know that spot reduction isn’t possible, try adding these seven moves to your strength training sessions.

They’re guaranteed to have you ready to play peek-a-boo for whatever skin-baring or cutout trend you want to rock. (When you're done, add these 6 Arms Exercises to Stun in Your Cocktail Dress.)

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Jessica Matthews

Dress style: Midriff

Works: Abs, obliques, core

A. Sit on top of ball. Walk feet forward until upper back is resting atop ball, knees bent at a 90-degree angle and feet hip-width apart. Interlace hands and extend arms up, perpendicular to floor.

B. Keeping feet firmly planted, engage core and rotate upper torso, turning arms and head to the right keep right shoulder atop ball. Allow pelvis and torso to remain parallel to floor throughout the movement and keep hips lifted. Reverse the movement and return to starting position before repeating to opposite side for one full rep.

Alternate sides for 12 to 15.

Jessica Matthews

Dress style: Thigh-high split

Works: Thighs, hamstrings, and butt

A. Stand with feet hip-width apart or slightly wider, with arms extended down along sides.

B. Step out to the side with left foot, flexing knee and hip to lower into a squat position. Simultaneously, keep right leg fully extended and, as you near bottom of squat, transfer weight to heel of right foot, lifting toes and drawings hands in front of chest. Reverse the movement and return to starting position.

Do 10 to 12 reps on the left before switching sides and repeating.

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Jessica Matthews

Dress style: Shoulder cutout

Works: Shoulders, arms, and core

A. Stand with feet hip-width apart, holding a dumbbell in each hand in front of shoulders. Elbows are bent and palms face body.

B. Keeping core engaged, extend arms and press dumbbells overhead while rotating palms to face away from the body. Reverse the movement and return to starting position with dumbbells in front of shoulders.

Do 12 to 15 reps.

Jessica Matthews

Dress style: Open back

Works: Back, arm, and butt

A. Stand with feet hip-width distance apart holding a dumbbell in each hand, arms extended and palms facing one another. Hinge hips and bend knees slightly, keeping core engaged and spine in neutral position.

B. Without moving torso, bend elbows and draw elbows to outside of ribcage, keeping elbows close to body throughout movement. Re-extend arms to starting position and repeat.

Do 12 to 15 reps.

Jessica Matthews

Dress style: Front keyhole

Works: Abs, arms, and chest

A. Get in plank position with hands atop a stability ball, positioning feet slightly wider than hip-width.

B. With core engaged and spine aligned, bend elbows. Allow them to flare out slightly as you lower chest toward ball. With control press back up to starting position.

Do 10 to 12 reps.

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Jessica Matthews

Dress style: Mid-calf

Works: Calves and hamstrings, and thighs  

A. Start in lunge position with right foot back and left foot forward, left knee bent 90 degrees. Draw right arm forward and left arm back, keeping both elbows bent.

B. Drive right knee forward while rising up onto toes of left foot, balancing on left leg. At the same time, draw right elbow back and left elbow forward, holding for 2 to 3 seconds. Reverse movement and return to starting lunge position.

Do 12 to 15 reps on left before switching sides and repeating.

Jessica Matthews

Dress style: Single sleeve

Works: Arms and core

A. Lie face down with chest atop ball, holding a dumbbell in each hand. Palm are facing one another and feet are positioned slightly wider than hip-width apart. With core engaged and spine neutral bend elbows until upper arms are parallel with torso and weights are alongside stability ball.

B. Keep arms close to body and, without moving upper arms, extend elbows fully, drawing dumbbells toward feet, palms continuing to face one another. Reverseß the movement, bending elbows to return to starting position.

Do 12 to 15 reps.

Source: https://www.shape.com/fitness/workouts/7-exercises-look-slim-and-sexy-cutout-dress

The Insanely Effective 15-Minute Workout

The 15-minute sexy dress workout

Can you really get an effective workout in only 15 minutes? You bet your abs you can! Maximize every second of your precious time with this simple plan that's as effective as most hour-long training sessions. The secret is that it combines two proven fat-loss techniques—metabolic strength training and Tabata training—into one super-focused workout. (Check out these 10 new fat-blasting Tabata workouts too.)

First, you'll work every major muscle group to fatigue with a 10-minute strength circuit, and then you'll finish with the “Tabata top-off,” alternating between 20 seconds of maximum intensity and 10 seconds of rest, 8 times.

(That's how the Tabata training interval formula works, FYI.) There are two different exercises in the Tabata portion so you'll alternate for every set, meaning you'll do 4 sets of each move (8 sets total).

(Since you're probably wondering: Here's the difference between Tabata and HIIT.)

How it works: After the 1-minute warm-up, do each strength exercise back to back, performing as many reps as possible (AMRAP) in 1 minute. Perform the full circuit twice, and then move on to the Tabata top off.

Perform the first exercise at maximum intensity for 20 seconds, rest for 10 seconds, then move on to the second exercise and repeat. Do 8 Tabatas (20 seconds on, 10 seconds off) total, alternating between the two moves for each set.

Total Time: up to 15 minutes

You will need: Free weights A B View larger View smaller A.

Stand with feet hip-width apart, elbows bent, hands in fists in front of shoulders.

B.

Push hips back and bend knees to lower into a squat as arms reach overhead, spreading fingers wide with palms facing in. Press through heels to return to standing. Begin with a smaller range of motion, and as body becomes warmer, lower deeper into squat and reach arms further back behind head.

A View larger View smaller A.

Stand with feet hip-width apart, holding dumbbells by sides. Push hips back and bend knees to lower into a squat, reaching weights on either side of shins. Press through heels to return to the starting position and repeat.

A B View larger View smaller A.

Stand with feet hip-width apart, holding dumbbells with arms bent in front of shoulders, palms facing in.

B.

Brace abs in tight and extend arms overhead, pressing weights up, keeping palms facing in. Slowly lower the weights to return to the starting position and repeat.

A B View larger View smaller A.

Grab a pair of dumbbells and stand with feet hip-width apart, knees slightly bent, and palms facing thighs.

B.

Keeping spine naturally straight, brace abs in tight and hinge forward from hips, reaching dumbbells towards feet until chest is about parallel to the floor (avoid going below shin level to prevent back from rounding). Engage glutes to raise torso back to the starting position and repeat. 

A View larger View smaller A.

Get in a plank position with feet together, hands slightly wider than shoulders. Bend elbows and lower body until chest is just above the floor (avoid letting hips sag or lift). Press back up as quickly as possible. (Widen feet to make the exercise easier, keep feet closer together for more of a challenge, or modify by dropping down to knees.)

A View larger View smaller A.

Staying in one place, alternate driving knees up to chest and pumping arms as quickly as possible for 20 seconds. Rest for 10 seconds, and then do 1 set of Tabata top-off 2: Squat thrust up and over. Do 4 sets total, always alternating between moves.

Reps:

AMRAP for 20 seconds

A B View larger View smaller A.

Lower into a squat and place hands on the floor under shoulders. Jump feet back to a full plank position, keeping abs braced in tight. 

B.

Quickly jump feet back into squat, bending arms by sides. Jump up squat and over to the left, swinging arms to help move body, landing in squat position. Immediately repeat to the other side. Continue as quickly as possible for 20 seconds. Rest for 10 seconds, and then do 1 set of Tabata top-off 1: Sprint on the spot. Do 4 sets total, always alternating between moves.

Reps:

AMRAP for 20 seconds

Source: https://www.shape.com/fitness/workouts/insanely-effective-15-minute-workout

The Wedding-Dress Workout: Get Sleeveless-Ready in 15 Minutes a Day

The 15-minute sexy dress workout
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Whether you're going strapless or backless, chances are your wedding dress will put your upper body on display. Build your body confidence with a workout that targets a bride's most exposed areas: the arms, shoulders, and back.

Don't have time to squeeze in an exercise routine between venue walk-throughs, dress fittings, and florist appointments? The following at-home takes just 15 minutes a day—no gym membership required. Get ready to bare your arms with this sculpting routine.

  • A set of light dumbbells (two to eight pounds): “You can even use water bottles in place of weights,” says trainer Sue Fleming, founder of Buff Brides, in New York City.
  • “It takes about six weeks to see results from strength-training moves,” says Christi Masi, a personal trainer and founder of The Healthy Bride, a fitness company in Seattle. Unless otherwise directed, do one to three sets for each move on the following slides, depending on your fitness level. As you get stronger, add more reps and another set. Do your chosen workout four times a week for the best results.
  • Side plankStart in a straight-arm side plank, your body forming a line from head to feet. With a weight in your free hand, lift your arm to the ceiling, then lower it to your side. Switch sides and repeat.
  • Lateral raiseStart in a standing position, a weight in each hand, palms facing legs. Raise your arms directly out to the sides, then lower them.
  • Front raiseStart in a standing position, a weight in each hand, palms facing backward. Raise your arms directly in front of you until they are parallel to the floor, then lower them.
  • SupermanLie facedown on the floor, arms extended in front of you. Lift your arms, chest, and legs up two inches. Hold for two seconds, then release.
  • T-raiseLie facedown on the floor, your arms out to the sides. Lift your arms, chest, and legs up two inches. Hold for two seconds, then release.
  • __One-arm row __From a standing position, rest one hand and one knee on a bench or ottoman while holding a weight in the opposite hand. Keeping your back straight, pull the weight alongside your chest. Release. Switch sides and repeat.
  • Biceps CurlStand with a weight in each hand, arms at sides, palms facing forward. Bending your elbows, raise the weights to your shoulders, then lower them.
  • Triceps DipSit on a sturdy chair. Supporting yourself with your hands on the seat, slide your feet and hips forward until your butt is off the chair. Bend your elbows, and lower your butt toward the floor. Straighten your arms.
  • Triceps ExtensionStand with a weight in each hand, arms at sides. Bend and lift your elbows behind you. Keeping the elbows back, extend your arms behind you until they're straight, then lower them again.
  • Cardio helps you burn calories and shed pounds, magnifying the results of all those sculpting moves. Follow the “15 Minutes a Day” toning routine, then add 30 minutes of one of the following:Speed walking (230 calories)Jogging (295 calories)Biking (295 calories)Swimming (255 calories)Aerobics DVD (240 calories)

Source: https://www.glamour.com/gallery/the-wedding-dress-workout-get-sleeveless-ready-in-15-minutes-a-day

15-Minute Full Body Workout for Women – Total Body Workout at Home

The 15-minute sexy dress workout

Tone Up in 15

Can't seem to find the time to exercise? Well, I'm going to let you in on a little secret: You don't need to work out for hours and hours a week to lose weight, build strength, and improve your overall health.

In fact, you can complete a calorie-torching full-body workout in just 15 minutes—and you don't even need to go to the gym to do it.

The key: compound exercises, which are double-duty moves that fire up multiple muscle groups at once, allowing you to maximize your limited workout time.

The following 15-minute total body workout consists of eight highly effective compound exercises that not only strengthen muscles in your arms, legs, and core, but also challenge your balance and coordination.

Equipment you need

You'll need one light set of dumbbells (3, 5, or 8 pounds) as well as one heavy set (10, 12, or 15 pounds).

Directions

Perform each exercise 10 to 12 times, then move onto the next with as little rest in between as possible. Repeat the whole circuit two times. Do it three to five times a week.

For more body-transforming 15-minute full-body workouts, check out my workout DVD with Prevention, Tone Up in 15.

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1 Squat to Shoulder Press

With a heavier weight in each hand, place your hands at your shoulders.

Squat down.

Rise to standing and then press your arms overhead.

2 Lunge to Single-Arm Row

Start with your left leg forward, right leg back, and a heavier dumbbell in your right hand at your side. Rest your left hand against your left thigh.

Bend both knees and lunge.

As you extend your legs and rise to standing, draw your right elbow up toward the ceiling, keeping it in close to your body.

Do 10 to 12 reps, then switch sides.

3 Deadlift to Bicep Curl

Stand with a heavier dumbbell in each hand, your feet a hip's distance apart.

Sit back as you lower the weights to your shins, keeping them close to your legs.

Then as you stand, curl your hands toward your upper arms.

4 Curtsy Lunge to Upright Row

With your arms at your sides and a light dumbbell in each hand, plant your left foot on the mat.

Step back and to the left with your right foot.

Bend your right knee, and curtsy.

Step your left foot back in line with your right, toes pointing forward, as you lift your elbows into an upright row.

Then curtsy with the other leg.

Do 10 to 12 reps on each side.

5 Bridge to Headbanger

Lie on your back with your knees bent and arms extended over your chest, a dumbbell in each hand.

Press into your feet and lift your butt into a bridge.

Bend your elbows and bring the weights to your ears.

Extend your arms and lower your butt.

Repeat 10 to 12 times.

6 Pushup to Plank Jack

From a plank position with your hands under your shoulders, bend your elbows and lower your chest into a push up.

Press back up and jump your feet out to the side into a jack. Repeat 10 to 12 times.

7 Russian Twist into a Pike

Sit on your mat with your knees bent.

Lean back and lift your feet a few inches from the floor, so you are balancing on your butt.

As if you were holding a ball at your navel, twist your torso to the left, then the right, then the left.

Return to center, extend your arms.

Bring your arms back to your navel and twist to the right, left, right, left, and then center and reach.

Do 10 to 12 reps.

8 More 15-Minute Full-Body Workouts

Tone Up in 15 includes five 15-minute workouts that can help you get stronger, fitter, and firmer. All you need: a set of dumbbells and 15 minutes, five days a week.

Getting fit and firm has never been easier.

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Source: https://www.prevention.com/fitness/workouts/g25654172/15-minute-full-body-workout/