Your J.A.N.U.A.R.Y. Workout

J ump Rope or Jumping Jack Intervals: Try doing one of these for 30 seconds, then rest for 30 seconds. Repeat five times. Too easy? Try doing it for one minute and resting for 30 second to one minute. Repeat five times. Still too easy? Try two minutes with one minute of rest.

* 10 - 12 minutes

A bdominal Exercises: Try very slow bicycles as you lay on the floor. Doing the bicycle fast only makes you short of breath. The slower you go, the harder it works your abs. After bicycles, do some reverse crunches. Twelve good ones! Repeat slow bicycles and reverse crunches three times.

* 5 minutes

N inja Kicks: Put your hands up to your nose like you are a boxer and do front kicks. Your feet should remain flexed - no pointed toes. Kick with your heel and alternate the kicks. Then try eight kicks on your right, eight on your left, then four right, four left, two right, two left and back to alternating. If you get tired, change the kicks to alternating knee lifts making sure to bring the knees as high as possible. Make sure that you keep your shoulders back, abs tight, and hands up to your face while

* 8 - 10 minutes

U pper Body: Hit the weights targeting your upper body. Do three sets of 10 - 12 reps of these exercises: shoulder press, lateral raises, biceps curls, upright rows and push-ups.

* 10 minutes

A rduous Cardio: Treat yourself to any cardio that is very difficult for you. Make it high intensity cardio like: kickboxing, stair climber, sprints or running.

* 10 minutes

R earview: Target all of the muscles in the rear! Do three sets of 10 - 12 reps of exercises that target the butt, hamstrings, calves, triceps and your back. Exercises like: lunges, ham curls, calf raises, triceps dips or kickbacks and lat pull-downs or pull-ups!

* 10 minutes

Y oga: Do some yoga, pilates or stretching to cool your body down and to relax.

* 10 minutes

Your J.A.N.U.A R.Y. workout gives you 30 minutes of cardio, 20 minutes of resistance training, 5 minutes of abdominal work and 10 minutes of stretching/cooling down. The perfect workout! Make sure to warm-up for 5 - 10 minutes before this workout by walking briskly on a treadmill, marching/jogging in place or biking. Do this every other day for the entire duration of January and let me know how your fitness and health goals improved by making a comment on this blog!