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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

Feb. 12 2016, Updated 3:56 p.m. ET

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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!

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//slimfast two week workout new year new you

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!

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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

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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.

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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.

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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

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.

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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.

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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.

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Bridge

//Bridge

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

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.

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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.

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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.

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//Leg Lift

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

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Source: Corbis

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.

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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.

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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.

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Rockettes workout

//GettyImages
Source: Getty Images

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

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.

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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.

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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.

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