Happy last day of January! Depending on your level of commitment, you either (a) feel really amazing about your health right now, (b) in need of a drink, thanks to a Dry January, or (c) wonder how the heck January passed you by with you making only one visit to the gym.
But either way, who cares? No one ever said fitness and health resolutions had to stay confined to the first weeks of the year, which is why, for the month of January, we pulled together daily workouts to help you get fit whenever you want.
Our Fine Tuning workouts have ranged from getting rid of your so-called "muffin top" to the best exercises for people who sit at desks all day. Basically, there should be something in there for you.
Check out this slideshow of all the exercises we pulled together — and don't forget, you can always find them on our Fine Tuning page.
Check out these exercises to work out with your partner. <a href="http://www.huffingtonpost.ca/2014/01/30/couples-workout_n_4697132.html?utm_hp_ref=canada-living" target="_blank">Read the full story here</a>.
Buddy Squats With A Twist
Couples should face each other with a five-pound medicine ball. Stand with the feet slightly more than shoulder-width apart. Each person should do a squat and the person holding the medicine ball should do a twist to the right and to the left while in the squat position. The person doing the squat without the medicine ball should stay in the squat position while the other person does the twists. Then switch. <strong>2 sets of 15 reps</strong>
Each person should be in the standard push-up position and facing each other. The push-ups can be done from the knees or the standard way. As you come down from your push-up, clap the opposite hand of your mate. Keep your back straight during this exercise. <strong>2 sets of 15 reps</strong>
Couples jumping rope is always a great way to improve cardiovascular endurance. Try jumping 60 to 100 skips per minute. <strong>Consider a goal of 1000-1200 skips in 20 minutes.</strong>
Consider doing standard hamstrings, calf and quadriceps stretches for 10 minutes before and after your workout. Remember to hold all stretches for 20 to 30 seconds.
NEXT: Best workouts for people who like to ski
Take a big step forward with one leg and bend until your thigh is almost parallel to the floor. Make sure your front knee stays behind your toes. Keep your chest up and shoulders back. Perform 8-12 reps for each side with body weight. To increase the difficulty, add a “jump” by jumping upward using your right and left leg, switch feet in mid air and land with your opposite in front.
Single Leg Squat
Balance on one leg with your arms extended out in front of you. Slowly lower your body towards the floor, keeping your hips back (as if you are sitting onto a bench) and the majority of your body weight in your heel. Make sure to extend your opposite leg out in front and keep your chest and shoulders back. Make sure that your knee stays behind your toes. Perform 8-12 reps per side with body weight.
Static Front Plank
Lie face forward on the floor or a mat. Place your forearms directly under your shoulders and your toes under your ankles. Lift your body off the ground keeping your back flat and staying strong through your shoulders. Start by holding this position for 15-30 seconds and increase progressively as you see improvements in your strength. Perform for 15-30 seconds to begin and gradually increase to 2-3 minutes.
You will need a wide open space for this exercise. Start by standing on one leg (outside leg) with your knee slightly bent. Using your standing leg, propel yourself laterally and slightly forward using your arms to help gain momentum. If you have limited room, stick with only lateral movements. You want to focus on pushing your body sideways with force and staying in a slight squat position the entire time (as if you were in a ski tuck position). Continue this movement for one minute, and work your way up towards 2-3 minutes. Perform 20-30 repetitions and slowly build to 1-2 minutes.
NEXT: 5 exercises to help you get tight and toned abs. <a href="http://www.huffingtonpost.ca/2014/01/28/ab-workouts-_n_4682379.html?utm_hp_ref=canada-living" target="_blank">Read the full story here.</a>
Bosu Sit Up With Rotation
<strong>WORK:</strong> Obliques Lay on your mat with a Bosu balancer underneath your back. Next, come up to a crunch and reach out to the left side, then right.
<strong>WORK:</strong> Obliques Keep your hands behind your head and make sure your shoulders and elbow are straight. Come up to a crunch, keeping your core tight and neck away from your shoulders. Move your elbow towards the opposite knee, creating a bicycle movement.
<strong>WORK:</strong> Rectus abdominis (ab muscles) For the sit-up, remember to keep your core tight and use your ab muscles to move up (not your neck and head).
<strong>WORK:</strong> Rectus abdominis (ab muscles) Lay on the floor and keep your legs together. Next, lift your legs up while keeping the core tight and moving slower as you go down.
<strong>WORK:</strong> Transverse abdominis (ab muscles) Get into a push-up position on your elbows and hold. Remember to lower your hips and look straight.
<a href="http://www.huffingtonpost.ca/2014/01/27/exercises-at-home_n_4675709.html?utm_hp_ref=canada-living" target="_blank">NEXT: 10 ways to use a foam roller </a>
To get into position, put the roller under your hip and keep one leg on the floor as a support. Start at your hip and work the roller down to the knee by moving alongside it. If you find a tender spot, push down and hold or roll quickly back and forth over the tender spot. This will help loosen up the IT band.
TFL Or Hip Flexor
This one includes the same instructions as the last one, but this time spread your legs outwards. Start at your hip and work down to the knee. If you find a tender spot, push down and hold or roll quickly back and forth over the tender spot. Similarly to the last exercise, this will help stretch out your hip flexors.
Get in plank position and put the roller under your hip. Keep your hands on the floor and core tight. Start at your hip and work down to the knee in order to stretch your quadriceps from the front.
Hamstring And Glutes
Start by sitting on the foam roller, then roll your hips towards the ground. To increase pressure, keep your bum in the air.
Sit on the ground and start with the foam roller behind the knee and pull your knees up. As the image shows, lift the hips up and roll back and forth, keeping the legs straight.
You might not think about stretching your ankles, but it's a good idea. For people who get really tight on the sides of the ankle, start at the ankle bone and roll up to mid-calf.
Latissimus (Back Muscles)
Start at the armpit and roll down your side to the rib cage. This move will help you loosen up your back muscles.
Low Back And Hip
Start with your hips on the roller and shoulders on the floor. Rock back and forth. For a better workout, lift one leg in the air and rock back and forth or turn the roller vertically and go side to side.
This move can be a continuation of the last move, or you can start with your hips on the ground and the roller in the middle of your back. Lift the hips up and roll to the neck.
For the glutes, start by sitting on the foam roller and bend both knees and roll your hips forward. For a targeted workout, go onto one glute.
NEXT: Workouts if you sit at your computer all day. <a href="http://www.huffingtonpost.ca/2014/01/24/office-exercises_n_4661487.html?utm_hp_ref=canada-living" target="_blank">Read the full article here. </a>
Physioball Y's and T's, Part 1
Stabilize your body on the ball with your legs extended, feet on the floor, back in neutral position and chest high off the ball.
Physioball Y's and T's, Part 2
Raise your arms slightly above shoulder level with thumbs up, glide your shoulder blades toward the spine, creating a “Y”, while keeping your core tight. Return to the starting position.
Physioball Y's and T's, Part 3
For the “T”, raise your arms to the sides with thumbs up, and glide your shoulder blades toward the spine while keeping your core tight. Perform two sets of 10 repetitions, alternating “Y’s” and “T’s”, and hold each exercise for six seconds. Rest three seconds between repetitions. Targets: Upper Back/Shoulders
Glute Bridge, Part 1
Lie on your back with your knees bent and your arms at your sides.
Glute Bridge, Part 2
Then, lift your pelvis off the floor until your knees, hips and shoulders are aligned. Perform two sets of eight repetitions and hold each exercise for 20 seconds. Rest 10 seconds between repetitions. Targets: Gluteals /Hamstrings /Core musculature
Side Lying Rotation, Part 1
In a left side-lying position, keep your arms straight out at shoulder level, palms together, right hip crossed over the body and parallel with the arms, both knees bent to 90 degrees with your right knee supported (by a Bosu ball, towel, foam roller, etc.).
Side Lying Rotation, Part 2
Maintain contact with the knee support, keep your hips aligned and rotate your upper body leading with the right hand, trying to touch your shoulder blades to the floor. Return to the starting position and repeat on the opposite side. Perform two sets of 10 repetitions per side and hold each exercise for 6 seconds. Rest three seconds between repetitions. Targets: Chest /Obliques and Spine mobility
Kneeling Lunge With Overhead Press, Part 1
Kneel on your left knee, take a step forward and place your right foot on the floor.
Kneeling Lunge With Overhead Press, Part 2
Lunge forward until your right knee is over your toe, and raise your hands overhead with straight arms. Perform two sets of 10 repetitions and hold each exercise for six seconds. Rest three seconds between repetitions. Targets: Hip flexor/Core/Shoulder musculature
Bird Dog, Part 1
In the quadruped position, keep your knees directly under your hips, hands under your shoulders, and your back in a neutral position.
Bird Dog, Part 2
Raise your left arm straight in front of you at shoulder level, palm down, and raise your right leg behind you, aligning your heel with the same height as your hand. Avoid pelvic rotation by holding your core tight. Return to the starting position and repeat on the opposite side. Perform two sets of 10 repetitions per side and hold each exercise for six seconds. Rest three seconds between repetitions. Targets: Gluteals /Shoulders /Core musculature
NEXT: 5 exercises that can help improve your stamina. <a href="http://www.huffingtonpost.ca/2014/01/23/improve-stamina_n_4654352.html?utm_hp_ref=daily-workout" target="_blank">Read the full article here</a>.
Pistol Squat with Suspension - 10 each
Pistol squats develop leg strength, flexibility, balance skills and increases your vertical jump. Stand facing the suspension trainer and hold the handles with a light neutral grip. Lift one leg off the floor, flex the heel, and squat down on the standing leg until the squat is parallel to the ground. Push up to the starting position and repeat 10 times, then switch legs. An eventual goal is to perform a pistol squat without the suspension trainer to assist you.
Push-Up on an Incline - 15 each
Putting hands on an incline allows you to maintain good posture throughout the exercise and perform a higher number of reps necessary for endurance. Stand facing a bench or sturdy elevated platform. Place hands slightly wider than shoulder width with legs straight out behind you. Keeping the body straight, lower your chest to the edge of the bench by bending the elbows. Push body up until arms are extended. Repeat.
Walking Lunge With High Knees - 15 each leg with dumbbells
Increase the intensity of walking lunges by adding dumbbells and high knee thrusts between each repetition. Stand with two dumbbells in your hands by your side. Step forward about two feet with your right leg, your left leg stationary. Lower your upper body down, keeping your torso upright and balanced. Using the heel of your foot, push up and go back to your starting position. Repeat this movement 15 times, then switch legs and repeat.
Bear Crawl - Crawl for 1 minute
This exercise will rapidly elevate the heart rate for anaerobic conditioning and challenge the muscular endurance of the upper body and lower body. For proper technique, keep the spine parallel to the floor throughout the exercise, no hunching or rounding of the back. Start in a crawl position with knees elevated off the floor and your abs braced in tight. Step forward leading with the right foot and left hand, then the same with the left foot and right hand. Build your speed up until you are crawling forward quickly, and then reverse movement stepping backwards.
One Arm Dumbbell Row - 15 each
Done in a bent-over position using a bench or chair to support one hand, hold a dumbbell with your right hand and place your left hand on the bench for support. Pull your abdominals in, slightly bend your knees, and lower forward from the hips so your back is naturally arched and parallel to the floor. Pull your right arm up until your elbow is pointing to the ceiling and your hand comes to the outside of the rib cage. Lower weight slowly back down. Repeat 15 times, then switch sides.
NEXT: 8 exercises to help moms lose their baby weight. <a href="http://www.huffingtonpost.ca/2014/01/22/lose-baby-weight_n_4646595.html" target="_blank">Read the full article here.</a>
The Elliptical Trainer
This is a great all-over body workout, so if you love this machine, go for it. BUT don’t just leisurely glide on it, as it’s so easy to do. Crank up the intensity and the incline — and do sprint intervals: one fast-paced minute followed by a slower two minutes…and repeat. Calorie burn: about 374 calories in 30 minutes.
I’ve never been very coordinated so you definitely don’t want to see me doing a Zumba class! But I know people who have really good rhythm, and blast through calories in these classes, while having fun (which is why they’re a great option for new moms trying to get their bodies back). Calorie burn: about 400 calories in 45 minutes (the typical length of one class).
My husband and kids bought this for me for Mother’s Day (hmm..a subtle hint that I need to start working out more?). But I just haven’t been able to get into it; if I have a free half-hour, I’d rather get outside and get some fresh air. But the good thing is you can do this while the baby’s sleeping, or even playing, next to you. Calorie burn: it depends on the activity you select.
I love this because all you need is a pair of sneakers, a super-supportive sports bra (particularly if you’re breastfeeding) and some motivation. You can crank up the tunes on your iPod and move at your own pace, at any time of the day. If you’re using the treadmill, do sprints: warm up slowly for 5 minutes, then run fast for 30 seconds, followed by a slower two minutes — and repeat until your 5-minute cool-down. Calorie burn: running for 30 minutes at about 5 mph burns approximately 278 calories. If you do sprints, you’ll burn more!
Ditto for walking, and this form of exercise is even better because you can walk for long periods…and it doesn’t really seem like exercise. I try to walk my older son to and from school every day, and if I have time, do an extra lap around the park near his school just to sneak in as much exercise as possible. Calorie burn: walking for 30 minutes at around 3 mph burns about 144 calories.
Also on HuffPost: