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The Best Lean Machine New Year’s Workout

You’ll only need a set of weights for this strengthening workout.

FitTrition's Melissa Farley, shown here performing a plank row, whips up a New Year's workout that's sure to give your body that coveted lean look. Photograph courtesy of Farley.

Congratulations on making it to week two of your New Year’s resolution to stay fit and healthy! As promised, we have another exclusive Well+Being workout for you to try in order to stay on track.

Melissa Farley, founder of the local personal training and wellness company FitTrition, has designed this FIT Workout that keeps your body guessing with its six exercises and ab work. All you’ll need is one set of five- to eight-pound weights. 

FIT Workout
Perform two to three sets of each exercise.

1. Jump rope or run in place for 60 seconds.

2. Plank, holding full extension on hands for 60 seconds.

3. Pushups with twist for 10 to 20 reps. (Bring one knee to opposite elbow and switch.)

4. One-legged bicep curls for 30 seconds each leg.

5. Alternating lunges with torso twists for 2 minutes. (Extend arms forward and twist over front knee.)

6. Plank row with burpee for 10 to 15 reps. (Start in plank position while holding weights. Row each arm, then jump forward and stand up. To repeat, squat down to floor and jump back into plank.)

Ab Workout
Perform two to three sets of each exercise.

1. Core kicks for 30 to 60 seconds. (Sit, hands on floor behind you with fingers facing forward. Perform bicycle abs with legs lifted 4 inches off floor.)

2. Leg lifts for 20 reps. (Lie down with legs at 90-degree angle and lift bum 1 inch off floor.)

3. Timed twists for 30 to 60 seconds. (Sit while holding one weight or a medicine ball. Lean back with bent knees and feet on ground and twist side to side while dropping weight to floor.)

You might also like: 

4 Common Barre Moves

Ultimate New Year’s Workout

 

How to Foam Roll

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