Fit in 15 15-Minute Morning Workouts that Balance Cardio, Strength and Flexibility

by Stiefel, Steve

• ISBN13: 9781569754719
• ISBN10: 1569754713
• Edition: 1st
• Format: Paperback
• Copyright: 2005-08-31
• Publisher: Ulysses Press

Summary

The secret is Fit in 15's carefully designed program for total body fitness: a different 15-minute workout each day of the week balances your cardio, strength and flexibility training.

Table of Contents

Part 1: Overview
The Fit in 15 Philosophy	8	(2)
Getting Started	10	(3)
Everyday Exercise	13	(1)
Everyday Nutrition	14	(4)
Easy Does It	18	(6)
Part 2: Programs
Determining Your Levels	24	(1)
Sample Workout Program	25	(1)
Cardiovascular Training	26	(4)
Strength Training	30	(8)
Core Training	38	(5)
Flexibility Training	43	(3)
Target Training	46	(5)
Mind/Body Training	51	(5)
Part 3: Workouts
Monday Cardio Workouts	56	(10)
Option 1: Brisk Walking	58	(1)
Option 2: Light Jogging/Running	59	(1)
Option 3: Bicycling	60	(1)
Option 4: Swimming	61	(1)
Option 5: Water Walking/Aerobics	62	(1)
Option 6: Treadmill	63	(1)
Option 7: Other Exercise Equipment	64	(1)
Option 8: Easy-Does-It Walking	65	(1)
Tuesday Strength Workouts---Upper Body & Core	66	(22)
Option 1: Primary Moves	68	(4)
Option 2: Secondary Moves	72	(4)
Option 3: Major Muscle Groups	76	(4)
Option 4: Body Weight Moves	80	(4)
Option 5: Easy Does It	84	(4)
Wednesday Flexibility Workouts	88	(20)
Option 1: Standard Flexibility	90	(6)
Option 2: Power Movement Flexibility	96	(6)
Option 3: Easy-Does-It Flexibility	102	(6)
Thursday Strength Workouts---Lower Body & Core	108	(22)
Option 1: Standard Moves	110	(4)
Option 2: Challenging Moves	114	(4)
Option 3: Unilateral Moves	118	(4)
Option 4: Lower-Body Power Circuit	122	(4)
Option 5: Easy-Does-It Moves	126	(4)
Friday Cardio Workouts	130	(2)
Saturday Target-Training Workouts	132	(6)
Option 1: Arm-Toning Workout	134	(1)
Option 2: Butt-Firming Workout	134	(1)
Option 3: Thigh-Tightening Workout	135	(1)
Option 4: Body Fat-Reducing Workout	135	(1)
Option 5: Upper-Body Workout	136	(1)
Option 6: Abs-Developing Workout	136	(1)
Option 7: Flexibility Workout	137	(1)
Option 8: Cardio Workout	137	(1)
Sunday Mind/Body Workouts	138	(4)
Option 1: Get a Massage	140	(1)
Option 2: Soak in a Bathtub	140	(1)
Option 3: Relax in a Hot Tub	140	(1)
Option 4: Sweat in a Steam Room	141	(1)
Option 5: Perform a Slow Stretch	141	(1)
Option 6: Meditate or Pray	141	(1)
Continue Your Progress	142	(2)
About the Author	144