Winter Shape Up 2010- Week 2

Heyyyyy :D Happy Monday!

Hope you had a fabulous weekend and are refreshed and ready to tackle this week!

I have to say that I am LOVING all of your amazing feedback on the Winter Shape Up! I’m so happy you like it so far and hope you’re able to start seeing some awesome results within the next couple of weeks.

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Here is Week 2 of the Shape Up:

Remember:

-Always honor your body and your injuries. If it hurts, DON’T DO IT!

-Make sure that you can execute each move with proper form (click the links for the “how-to” of each exercise)

-These workouts are done circuit style. Complete 10-12 reps of one exercise (unless otherwise specified) and move directly to the next until you’ve completed all of the moves. Rest for about 30-60 seconds and then start again. Aim to complete the circuit a total of three times.

-Be sure to include healthy eating and cardio (aim for at least 2 miles, almost every day) with this workout event and allow at least one day of total active rest each week.

-Circuit train 2-3 times a week on nonconsecutive days (in addition to cardio).

-Have fun! :D

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This week’s workouts:

Beginner:

Warm up with 5 minutes of walking or light jogging

Circuit:

Overhead press (10-12)

Stationary lunges (10 on each side) (make sure your legs are apart far enough so that your front knee doesn’t extend past your toe. Think “sink down” instead of lunging forward—aim to go straight down)

Wall push-ups (15)

Plank (20 seconds)

Dumbbell jump rope (1 minute) (pretend to jump rope with light weights in your hands, or use a real jump rope and no weights)

Bicep curls (10-12)

Tricep dips (10-12) (Yes, we’re doing these again. You’re welcome ;) Dip with bent knees –easier- or straight legs –more challenging)

Medicine ball reverse crunch (10-12)

Reverse plank (20 seconds)

Jumping Jacks (45 seconds)

Repeat circuit 2 more times for a total of 3 times. Stretch.

 

Int/Advanced:

Warm up with 5 minutes of cardio

Circuit:

Split squat overhead press (10 reps on right leg; switch legs, 10 on left leg)

Saxon side bend (10 on each side)

Dumbbell boxing (1 minute)

Chatarunga hold (30 seconds)

Dumbbell Double crunch (use light weights- 10-15)

Half Burpees (do regular burpees if these don’t feel good on your wrists- 1 minute)

V-glutes (First move under “August 3 2008”- instead of laying on a bench, lay on a stability ball with your palms on the floor. The stability ball should be right under your lower stomach and hip bones—just lay where you can balance and still raise your legs together – 10-12)

Stability ball push up (10-12)

Stability ball leg raise (10-12)

High knees (1 minute)

Repeat circuit 2 more times for a total of 3 times. Stretch.

 

Happy training!!

Much love,

Gina

I haven’t forgotten about the WMOW!!! I’m taking my Flip to Zumba tonight :) See you for lunch!

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Comments

  1. Love the workouts! Thanks!

  2. Woohoo! Week 2! Thanks for putting all of this together, it’s SUPER helpful, even to someone like me who has been lifting for a while now!

  3. Thanks Gina! :) :)

    LOVE incorporating new moves into my workout routine!

    xx

    Lauren

  4. evidently, i missed week one so i’m beginning THIS today!
    and i needed some new STUFF to mix up my routine
    thanks so much for your hard work and time in putting this together for us fellow bloggies…looks awesome!

  5. Ooh yay! Can’t wait to try these new moves!

  6. I’m going to try some of these strength moves; my routine has grown very monotone! Tricep dips are the worstttt haha but they hurt so good :)

  7. Do you have any experience in prenatal workouts? I’ve lost some muscle in my arms due to the lifting restrictions (no more than 25lbs overall, or 5lbs per arm). I’d love to try your workout above, but I can’t do almost half the moves. Any chance you’ll put up low-impact options that are still worthwhile? I hate marching in place instead of doing jumping jacks, it feels so silly :)

    • Fitnessista says:

      hey kara,
      sorry about that- i design these workouts for the average jane without any injuries or health restrictions.
      for my pregnant clients, usually i have them do the lifting movements seated, or on hands and knees.
      as far as the cardio goes, stick with light walking (maybe add some incline if it doesn’t get your heart rate up too high) or some ellipticizing. of course, i don’t know how far along you are or any of the details, so please be careful. you can always go full out when the bun is out of the oven ;)

  8. Can’t wait to try out round #2! The first was a killer, but I can already tell that it’s making a difference in muscle tone. Thanks again for the great workouts, Gina!

  9. i feel like such a slacker – last week we were running around crazy and i didn’t get to do all of the days of the workout! this week should be better though…i can’t wait to try it!

  10. thank you! i love this!

  11. I love these workouts, thanks for all the great ideas!!

    ~Betsy

  12. Thanks Gina for the new workout, I’ll give it a go. Date last night was terrible, so bad it’s kind of funny. Roll on the next man. I’m doing a healthy eating course in the Happy Pear in Dublin tomorrow night for four weeks, it looks good. The website is http://www.thehappypear.ie. The twins guys running the course are hot! Enjoy zumba.

  13. I love mixing in circuit training every once in awhile. Good tips!

  14. I neeeed to try these exercises! I’m sure they’re totally killer. Now I just have to find a time when my too-tiny school gym isn’t packed with too many fratty beefcakes- seriously, there isn’t ANY room to move in the weight area, it’s so packed with guys. Ughghg.

  15. I injured my hand pretty badly last Tues., but I’m printing the workouts so that I can do them when I’m healed. I know I’ll need it!

  16. Thanks for the workouts! In the Intro to Weight lifting for caitlin at htp, you said you do all the sets for each exercise and then move on to the next as opposed to a circuit. I was wondering why this is designed as a circuit and what the benefits are doing Strength moves as a circuit or doing three sets of each one, etc.?

    • Fitnessista says:

      hey ashley,
      there are a lot of benefits for each type of weight training.. for circuit training, your heart rate is up a little higher which burns more calories, but for muscle specific work outs, you get more of a “burn” and is great for toning. they’re both awesome ways to train, and it’s a great idea to switch it up between the two so your body doesn’t get bored and plateau.

  17. Love me some planks! Have you ever tried the jump plank? Standard plank position, then jump your legs out and in, while remaining in forward plank with arms/elbow secure on the mat. The goal in my class is for us to accomplish 60….OUCH! Loving the Winter-Shape Up…such a good idea!!!

    Have a great one,
    -Tyler

  18. Going to do this tomorrow!! Hey girl how do you get you blog to make it look like a grey page when you post your workouts???

  19. Thanks for posting week 2! I have to say I am not a cardio fan- I get so bored but, I love the way you say to aim for at least 2 miles and not ‘x’ amount of time. Looking at it that way has gotten me to go faster and work much harder than I do when I’m trying to aim for a certain amount of time spent on the treadmill of doom.

  20. I took some bikini pictures last night (prefer to do photos of progress!) and OMG I can tell a difference after just one week…I think the water and unprocessed foods plus the consistent weight training and cardio is doing the trick!

    Love that you vary the routine every week, this will definitely keep me motivated!

  21. Awesome! Thanks!

  22. Just when I thought we were done with the burpees, you bring out the half burpees! ;) I’m gonna knock this out later on today. Thanks so much for putting the workouts together, I’d been getting in a bit of a rut and slacking a bit on the strength training lately!

  23. Your workouts look great. I’ll have to attempt some of the moves. Although after what you said above “if it hurts don’t do it” I might not have much luck. What do you do if everything hurts (knees, shoulders, elbows, wrists)?

    • Fitnessista says:

      if everything hurts, i’d see a doc :/

      • Already have seen many many Docs. I have chronic conditions that limit me. I’m just hoping to find some workout that will give me the results I am looking for without wreaking havoc on my joints :o(

  24. Tried these today… It was quite the workout. Sweet!

  25. Oh, Gina, I’m so excited for week two! I made a special post on my own blog today, promoting your program and really hope to get some more people involved. You’ve got a great thing goin’ here. :D

    Bring on the moves! ;)

  26. Ahh you are so awesome! And don’t forget that. :D

    I’m not doing the shape up specifically, because I have started back with my personal trainer, but I’m obsessed creating my own workouts so that they stay interesting. All your pages are helping me heaps. Hope some more videos are coming, too. :) They are cu-ute!

  27. thank you so much for this!! i love all your workouts and the links are fabulous!

  28. Love the Shape Up, and I’m doing really well with it too — I can’t believe how quickly I am seeing results. One quick question, though: the small of my back feels a bit sore when I do crunches/ab work/etc., so the Dumbbell Double Crunch is painful. Is there anything I can substitute this move with so I can still get the full circuit? Preferably something that doesn’t require a crunch move from a prone position on the back? Thanks!

    • Fitnessista says:

      does plank hurt?? i’d put a plank in there, if it’s not painful for ya
      *ps (not to be a know it all or anything, but just a little info) prone means laying face down, supine is when you’re laying on your back. (i always remember it by thinking “supine” sounds like “spine”, since you’re on your back)

  29. It’s been ages since I weight-trained so I’ve been doing the Beginner moves. If I’m not sore the day after a workout, should I move up and do the Advanced moves instead? Thanks for taking the time to make all these workouts, they’re great!

    • Fitnessista says:

      if you can do the moves properly and feel comfortable with the moves, then feel free to take it up to the next level.. or you can mix and match exercise from each one

  30. I’m a new reader and got the guts to try out this work out yesterday! THANK YOU! I was dripping sweat and had a blast! Count me in for the upcoming weeks! Thanks!

  31. hi recently for you blog and i think its great, found the winter shape and started wk1 last night, really enjoyed the workout .where would i find wk’s 3-6 if there are the workouts

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