New Year New You
Kick Off Your New Year’s Fitness Resolutions With Our Two-Week Workout Program!
![//slimfast two week workout new year new you](https://media.radaronline.com/brand-img/-pWIYfXnx/480x251/2016/01/slimfast-two-week-workout-new-year-new-you.jpg?position=top 480w, https://media.radaronline.com/brand-img/-pWIYfXnx/640x335/2016/01/slimfast-two-week-workout-new-year-new-you.jpg?position=top 640w, https://media.radaronline.com/brand-img/-pWIYfXnx/768x402/2016/01/slimfast-two-week-workout-new-year-new-you.jpg?position=top 768w, https://media.radaronline.com/brand-img/-pWIYfXnx/1024x536/2016/01/slimfast-two-week-workout-new-year-new-you.jpg?position=top 1024w, https://media.radaronline.com/brand-img/-pWIYfXnx/1280x670/2016/01/slimfast-two-week-workout-new-year-new-you.jpg?position=top 1280w, https://media.radaronline.com/brand-img/-pWIYfXnx/1440x753/2016/01/slimfast-two-week-workout-new-year-new-you.jpg?position=top 1440w, https://media.radaronline.com/brand-img/-pWIYfXnx/1600x837/2016/01/slimfast-two-week-workout-new-year-new-you.jpg?position=top 1600w, https://media.radaronline.com/brand-img/-pWIYfXnx/2160x1130/2016/01/slimfast-two-week-workout-new-year-new-you.jpg?position=top 2160w)
Feb. 12 2016, Updated 3:56 p.m. ET
With 2016 in full force, get started on your New Year’s fitness resolutions with our two-week workout program! From squat pulses to leg lifts, you’ll have a toned and trim body – and a new you! – in no time!
![//slimfast two week workout new year new you](https://media.radaronline.com/brand-img/JCbfxuG6h/480x315/2016/01/slimfast-two-week-workout-new-year-new-you.jpg 480w, https://media.radaronline.com/brand-img/JCbfxuG6h/640x420/2016/01/slimfast-two-week-workout-new-year-new-you.jpg 640w, https://media.radaronline.com/brand-img/JCbfxuG6h/768x504/2016/01/slimfast-two-week-workout-new-year-new-you.jpg 768w, https://media.radaronline.com/brand-img/JCbfxuG6h/1024x672/2016/01/slimfast-two-week-workout-new-year-new-you.jpg 1024w, https://media.radaronline.com/brand-img/JCbfxuG6h/1280x840/2016/01/slimfast-two-week-workout-new-year-new-you.jpg 1280w, https://media.radaronline.com/brand-img/JCbfxuG6h/1440x945/2016/01/slimfast-two-week-workout-new-year-new-you.jpg 1440w, https://media.radaronline.com/brand-img/JCbfxuG6h/1600x1050/2016/01/slimfast-two-week-workout-new-year-new-you.jpg 1600w, https://media.radaronline.com/brand-img/JCbfxuG6h/2160x1418/2016/01/slimfast-two-week-workout-new-year-new-you.jpg 2160w)
With 2016 in full force, get started on your New Year’s fitness resolutions with our two-week workout program! From squat pulses to leg lifts, you’ll have a toned and trim body – and a new you! – in no time!
![//PB ©PERBERNAL x](https://media.radaronline.com/brand-img/l1rdbDeu0/333x500/2016/01/PB31239-©PERBERNAL-683x1024.jpg 333w)
Day 1: Total Body
How it works: Perform each exercise for 1-minute. Aim for as many reps as possible within that minute. Repeat the entire series three times through.
Equipment required: None
![//PB ©PERBERNAL x](https://media.radaronline.com/brand-img/aBa0_XzVn/333x500/2016/01/PB31200-©PERBERNAL-683x1024.jpg 333w)
Squat Pulses
A. Stand with feet hip-width apart. Deeply bend both knees and lower down like you are sitting in a chair.
B. Lift up an inch then down and inch, keeping your range of motion short and compact. Draw shoulder blades together and lift chest.
![//PB ©PERBERNAL x](https://media.radaronline.com/brand-img/abZ401Jqz/480x321/2016/01/PB30696-©PERBERNAL-1024x683.jpg 480w, https://media.radaronline.com/brand-img/abZ401Jqz/640x427/2016/01/PB30696-©PERBERNAL-1024x683.jpg 640w, https://media.radaronline.com/brand-img/abZ401Jqz/768x513/2016/01/PB30696-©PERBERNAL-1024x683.jpg 768w, https://media.radaronline.com/brand-img/abZ401Jqz/1024x683/2016/01/PB30696-©PERBERNAL-1024x683.jpg 1024w, https://media.radaronline.com/brand-img/abZ401Jqz/1280x854/2016/01/PB30696-©PERBERNAL-1024x683.jpg 1280w, https://media.radaronline.com/brand-img/abZ401Jqz/1440x961/2016/01/PB30696-©PERBERNAL-1024x683.jpg 1440w, https://media.radaronline.com/brand-img/abZ401Jqz/1600x1068/2016/01/PB30696-©PERBERNAL-1024x683.jpg 1600w, https://media.radaronline.com/brand-img/abZ401Jqz/2160x1441/2016/01/PB30696-©PERBERNAL-1024x683.jpg 2160w)
Pushup Pulses
A. Come into a push-up position with hands wider than shoulder-width. Extend legs directly back to straight or knees bent on the floor.
B. Deeply bend your arms and lower down until chest hovers over the floor. Raise up an inch then down an inch, keeping the range of motion short. Keep core engaged and back straight.
![//PB ©PERBERNAL x](https://media.radaronline.com/brand-img/U2blU08Mb/333x500/2016/01/PB31180-©PERBERNAL-683x1024.jpg 333w)
Lunge Pulses
A. Stand right foot forward and left foot back, toes pointing straight ahead. Deeply bend both knees and lower knees until they are hovering over the floor.
B. Move up an inch then down an inch. Stay in that range for 30 seconds then switch sides. Keep torso upright and core strong.
![//Nora swim front](https://media.radaronline.com/brand-img/ftQUSEXgZ/480x222/2016/02/Nora-swim-front.jpg 480w, https://media.radaronline.com/brand-img/ftQUSEXgZ/640x295/2016/02/Nora-swim-front.jpg 640w, https://media.radaronline.com/brand-img/ftQUSEXgZ/768x354/2016/02/Nora-swim-front.jpg 768w, https://media.radaronline.com/brand-img/ftQUSEXgZ/1024x472/2016/02/Nora-swim-front.jpg 1024w, https://media.radaronline.com/brand-img/ftQUSEXgZ/1280x590/2016/02/Nora-swim-front.jpg 1280w, https://media.radaronline.com/brand-img/ftQUSEXgZ/1440x664/2016/02/Nora-swim-front.jpg 1440w, https://media.radaronline.com/brand-img/ftQUSEXgZ/1600x738/2016/02/Nora-swim-front.jpg 1600w, https://media.radaronline.com/brand-img/ftQUSEXgZ/2160x995/2016/02/Nora-swim-front.jpg 2160w)
Day 2: Intervals
Perform a 20-minute high intensity interval session on a treadmill, eliptical, outdoors or with a jumprope.
-After a 5 minute warm-up, perform 30 seconds as fast as possible.
-Return to a moderate pace for 1-minute. Continue with the same routine for the remaining 15 minutes.
![//PB ©PERBERNAL x](https://media.radaronline.com/brand-img/LHyC4-vw0/333x500/2016/01/PB31628-©PERBERNAL-683x1024.jpg 333w)
Day 3: Side Lunge To Kick
A. Take a wide step out toward your right. Deeply bend right knee, shift hips back and lower down like your sitting in a chair. Keep your left leg straight.
B. Return to center and balance on left leg. Kick right leg out to the side, keeping core strong and chest up. Repeat the movement for 30-seconds each side.
![//PB ©PERBERNAL x](https://media.radaronline.com/brand-img/2OX2DrVIn/480x321/2016/01/PB31981-©PERBERNAL-1024x683.jpg 480w, https://media.radaronline.com/brand-img/2OX2DrVIn/640x427/2016/01/PB31981-©PERBERNAL-1024x683.jpg 640w, https://media.radaronline.com/brand-img/2OX2DrVIn/768x513/2016/01/PB31981-©PERBERNAL-1024x683.jpg 768w, https://media.radaronline.com/brand-img/2OX2DrVIn/1024x683/2016/01/PB31981-©PERBERNAL-1024x683.jpg 1024w, https://media.radaronline.com/brand-img/2OX2DrVIn/1280x854/2016/01/PB31981-©PERBERNAL-1024x683.jpg 1280w, https://media.radaronline.com/brand-img/2OX2DrVIn/1440x961/2016/01/PB31981-©PERBERNAL-1024x683.jpg 1440w, https://media.radaronline.com/brand-img/2OX2DrVIn/1600x1068/2016/01/PB31981-©PERBERNAL-1024x683.jpg 1600w, https://media.radaronline.com/brand-img/2OX2DrVIn/2160x1441/2016/01/PB31981-©PERBERNAL-1024x683.jpg 2160w)
Plank With Arm Raise
A. Come into a straight-arm plank with feet wider than hip width. Lift right arm up to shoulder height. Return to center and switch sides.
B. Continue to alternate keeping hips as still as possible throughout the movement. Engage the core and lift through the chest.
Bridge
![//Bridge](https://media.radaronline.com/brand-img/9BpFyuo6c/480x321/2016/02/Bridge.jpg 480w, https://media.radaronline.com/brand-img/9BpFyuo6c/640x428/2016/02/Bridge.jpg 640w, https://media.radaronline.com/brand-img/9BpFyuo6c/768x513/2016/02/Bridge.jpg 768w, https://media.radaronline.com/brand-img/9BpFyuo6c/1024x684/2016/02/Bridge.jpg 1024w, https://media.radaronline.com/brand-img/9BpFyuo6c/1280x855/2016/02/Bridge.jpg 1280w, https://media.radaronline.com/brand-img/9BpFyuo6c/1440x962/2016/02/Bridge.jpg 1440w, https://media.radaronline.com/brand-img/9BpFyuo6c/1600x1069/2016/02/Bridge.jpg 1600w, https://media.radaronline.com/brand-img/9BpFyuo6c/2160x1442/2016/02/Bridge.jpg 2160w)
Single Leg Bridge
A. Lie on your back with knees bent and feet hip-width apart. Lift right knee into chest. Begin to lift and lower hips off the floor without swinging the legs.
B. Maintain a long spine and strong core the entire time. Repeat the movement for 30-seconds each side.
![//Nora Run](https://media.radaronline.com/brand-img/OW1hoovxw/199x499/2016/02/Nora-Run.jpg 199w)
Day 4: Intervals
-Perform a 20-minute high intensity interval session on a treadmill, eliptical, outdoors or with a jumprope.
-After a 5 minute warm-up, perform 30 seconds as fast as possible.
-Return to a moderate pace for 1-minute. Continue with the same routine for the remaining 15 minutes.
![//PB ©PERBERNAL](https://media.radaronline.com/brand-img/Vc4pLskXg/334x500/2016/01/PB31193-©PERBERNAL.jpg 334w)
Day 5: Second Position
A. Stand with feet wider than hip-width. Turn toes out and lower down until thighs are close to parallel. Press knees out and lift chest.
B. Extend legs back to straight and squeeze the glutes at the top. Lower back down and repeat the movement.
![//PB ©PERBERNAL](https://media.radaronline.com/brand-img/G7LSoeW6Q/480x320/2016/01/PB32046-©PERBERNAL.jpg 480w, https://media.radaronline.com/brand-img/G7LSoeW6Q/640x427/2016/01/PB32046-©PERBERNAL.jpg 640w, https://media.radaronline.com/brand-img/G7LSoeW6Q/768x512/2016/01/PB32046-©PERBERNAL.jpg 768w, https://media.radaronline.com/brand-img/G7LSoeW6Q/1024x683/2016/01/PB32046-©PERBERNAL.jpg 1024w, https://media.radaronline.com/brand-img/G7LSoeW6Q/1280x854/2016/01/PB32046-©PERBERNAL.jpg 1280w, https://media.radaronline.com/brand-img/G7LSoeW6Q/1440x960/2016/01/PB32046-©PERBERNAL.jpg 1440w, https://media.radaronline.com/brand-img/G7LSoeW6Q/1600x1067/2016/01/PB32046-©PERBERNAL.jpg 1600w, https://media.radaronline.com/brand-img/G7LSoeW6Q/2160x1440/2016/01/PB32046-©PERBERNAL.jpg 2160w)
Side Plank
A. Place elbow under shoulder and wrist directly out from elbow. Stack feet, lift hips high into the air. Extend arm directly above shoulder and hold still.
B. Hold the position for 30-seconds each side.
![//Leg Lift](https://media.radaronline.com/brand-img/cGzphYzvJ/333x500/2016/02/Leg-Lift.jpg 333w)
Leg Lifts
A. Place all the weight on right foot. Slightly tuck pelvis, engage the glutes and lift left leg up to straight.
B. Begin to lift and lower the leg a few inches. Maintain a straight spine and engaged core the entire time. Perform leg lifts for 30 seconds each side.
Young woman exercising on beach with skipping rope
![//](https://media.radaronline.com/brand-img/l79-J5Cec/480x320/2016/02/42-81552124.jpg 480w, https://media.radaronline.com/brand-img/l79-J5Cec/640x427/2016/02/42-81552124.jpg 640w, https://media.radaronline.com/brand-img/l79-J5Cec/768x512/2016/02/42-81552124.jpg 768w, https://media.radaronline.com/brand-img/l79-J5Cec/1024x683/2016/02/42-81552124.jpg 1024w, https://media.radaronline.com/brand-img/l79-J5Cec/1280x854/2016/02/42-81552124.jpg 1280w, https://media.radaronline.com/brand-img/l79-J5Cec/1440x960/2016/02/42-81552124.jpg 1440w, https://media.radaronline.com/brand-img/l79-J5Cec/1600x1067/2016/02/42-81552124.jpg 1600w, https://media.radaronline.com/brand-img/l79-J5Cec/2160x1440/2016/02/42-81552124.jpg 2160w)
Day 6: Intervals
Perform a 20-minute high intensity interval session on a treadmill, eliptical, outdoors or with a jumprope.
-After a 5 minute warm-up, perform 30 seconds as fast as possible.
-Return to a moderate pace for 1-minute. Continue with the same routine for the remaining 15 minutes.
![//PB ©PERBERNAL](https://media.radaronline.com/brand-img/t9OUo2OWf/334x500/2016/01/PB31596-©PERBERNAL.jpg 334w)
Day 7: Total Body
Split Lunge
A. Stand with right foot forward and left leg back. Deeply bend both knees and lower down until knees hover off the ground.
B. Squeeze the glutes and return to straight legs (starting position). Lower legs back down toward the floor and repeat the movement. Continue at a controlled pace for 30-seconds each side.
![//PB ©PERBERNAL](https://media.radaronline.com/brand-img/wb4-lXGtM/480x320/2016/01/PB30838-©PERBERNAL.jpg 480w, https://media.radaronline.com/brand-img/wb4-lXGtM/640x427/2016/01/PB30838-©PERBERNAL.jpg 640w, https://media.radaronline.com/brand-img/wb4-lXGtM/768x512/2016/01/PB30838-©PERBERNAL.jpg 768w, https://media.radaronline.com/brand-img/wb4-lXGtM/1024x683/2016/01/PB30838-©PERBERNAL.jpg 1024w, https://media.radaronline.com/brand-img/wb4-lXGtM/1280x854/2016/01/PB30838-©PERBERNAL.jpg 1280w, https://media.radaronline.com/brand-img/wb4-lXGtM/1440x960/2016/01/PB30838-©PERBERNAL.jpg 1440w, https://media.radaronline.com/brand-img/wb4-lXGtM/1600x1067/2016/01/PB30838-©PERBERNAL.jpg 1600w, https://media.radaronline.com/brand-img/wb4-lXGtM/2160x1440/2016/01/PB30838-©PERBERNAL.jpg 2160w)
Forearm Plank
A. Come into a plank with forearms parallel toward one another, legs extended back to straight and hands clasped under nose. Draw shoulder blades together and deeply engage the abdominals.
B. You can always drop down to the knees. Hold and breath for 1-minute.
Rockettes workout
![//GettyImages](https://media.radaronline.com/brand-img/5Kdj6kayL/333x500/2016/02/GettyImages-158762678.jpg 333w)
Calf Raise
A. Stand with feet hip-width apart. Extend arms out to straight. Lift up onto the balls of your feet keeping chest up and a strong core.
B. Lower back down and repeat the movement. Continue at a controlled pace with back straight and glutes engaged.
![//Downward dog](https://media.radaronline.com/brand-img/CWKS7M0_b/480x284/2016/01/Downward-dog.jpg 480w, https://media.radaronline.com/brand-img/CWKS7M0_b/640x378/2016/01/Downward-dog.jpg 640w, https://media.radaronline.com/brand-img/CWKS7M0_b/768x454/2016/01/Downward-dog.jpg 768w, https://media.radaronline.com/brand-img/CWKS7M0_b/1024x605/2016/01/Downward-dog.jpg 1024w, https://media.radaronline.com/brand-img/CWKS7M0_b/1280x756/2016/01/Downward-dog.jpg 1280w, https://media.radaronline.com/brand-img/CWKS7M0_b/1440x851/2016/01/Downward-dog.jpg 1440w, https://media.radaronline.com/brand-img/CWKS7M0_b/1600x945/2016/01/Downward-dog.jpg 1600w, https://media.radaronline.com/brand-img/CWKS7M0_b/2160x1276/2016/01/Downward-dog.jpg 2160w)
Daily Stretches: To be performed after each workout
Down Dog
A. Come onto hands and knees with wrists under shoulder and knees hip-width apart. Spread fingers wide, curl toes under and shift hips up and back until tailbone points toward the sky.
B. Let head hang heavy and extend legs toward straight. Hold for 5-10 deep breaths.
![//PB ©PERBERNAL](https://media.radaronline.com/brand-img/Sru_Jjo4e/334x500/2016/01/PB31840-©PERBERNAL.jpg 334w)
Triangle
A. Stand with feet wider than hip-width. Turn right toes out and left toes in. Keep legs straight as you hinge over right leg. Place hand above or below your knee.
B. Lift left arm directly above shoulder and spin chest up to the sky. Engage the core. Hold for 5-10 deep breaths.
![//PB ©PERBERNAL](https://media.radaronline.com/brand-img/pSKzbLTLh/334x500/2016/01/PB31810-©PERBERNAL-1.jpg 334w)
Warrior 2
A. Stand with feet wider than hip-width. Turn right toes out and left toes in. Deeply bend right knee until knee is directly over ankle. Keep left leg straight and center torso over hips.
B. Extend arms up to shoulder-height and gaze over right finger tips. Hold for 5-10 deep breaths each side.