This year’s Winter Shape Up has flown by! I really hope you’ve enjoyed the workouts so far- thank you so much to those of you who have rocked out the workouts and left feedback for me. I design all of these workouts for you, so I love to hear what you think! Hopefully you’re already seeing some amazing results from changing up your cardio and weights routines, and just remember that the entire plan can be repeated twice to make it an 8 week fit-stravaganza.
Here are the previous workouts if you’re fashionably late to the party
and here’s this week’s workout, which has two parts: Shape Up Circuit and the Schweaty February Workout
These can be ompleted together for total body and cardio, alternated for cardio and strength, or used in conjunction with your current routine. Just remember that if you’re weight training, avoid working the same muscle groups on consecutive days, and cardio queens need to alternate intensities for better results. The best fitness plans include a combo of cardio, strength, flexibility training and REST
As always, check with a doc before making any fitness changes and honor your body and injuries- if something hurts, don’t do it, and don’t be afraid to modify as necessary.
Complete one set of each exercise in the circuit, and then repeat through 2 more times for a total of 3 sets. For example, for the first circuit, you’ll do 12-15 curtsy lunges on the left, 12-15 plie squats, 12-15 curtsy lunges on the right and 12-15 overhead presses. You’ll repeat this 2 more times before moving onto the next exercise. The cardio blitzes in between don’t need to be repeated… unless you’re feeling feisty.
|Warm-up||Cardio of choice (moderate)||5-7 minutes|
|Circuit 1||Curtsy lunge left (12-15), plie squat and overhead press (12-15), curtsy lunge right (12-15)||Challenging weight|
|Suicide runs||1 minute||As fast as you can|
|Circuit 2||Tricep kickback (12-15), deadlifts (12) and 21s (21)||Challenging dumbbells for all exercises|
|Jump rope (or mock jump rope)||Jump 20 seconds, rest for 10; repeat 6 times||3 minutes total|
|Circuit 3||Chest fly, bent over wide row, walking lunge and twist||Challenging weight|
|Ab burner||50 sit-ups, 25 reverse crunches, 1 minute plank|
|Schweaty February workout (optional)|
|Cool down and stretch|
Schweaty February Workout
This cardio workout was meant to be performed on a treadmill but can easily be adapted for your favorite form of cardio (a spin bike or elliptical would be lovely). The idea is to maintain a pretty comfortable pace when you increase the incline, and then as you decrease the incline, increase the speed.
|*Warm-up if not immediately following the Shape Up Circuit|
|Time||Speed (mph)||Incline (%)|
|0:00-3:00||4.0-5.5mph (walk or jog)||4.0|
|5:00-6:00||4.2-8.0 (walk faster, or run)||4.0|
|6:00-8:00||4.0-6.0 (decrease speed)||7.0|
|8:00-9:00||4.2-8.0 (walk faster, or run)||5.5|
|9:00-11:00||4.0-6.0 (decrease speed)||8.0|
|11:00-12:00||4.2-8.0 (walk faster or run)||6.0|
|12:00-14:00||4.0-6.0 (decrease speed)||9.0-10.00|
|14:00-15.00||SPRINT- walk or run as fast as you can||4.0|
|Cool down and stretch|
While you guys are gymming it up, I’ll be at the doc’s finding out if I’m cleared to workout again! Fingers crossed.
Have a happy Monday!