Winter Shape Up 2013: Week 2 Workout

Blitzing right along, and you’re all KILLING this challenge! Keep up the amazing work and let’s bring week two in with a bang :)

If you’re just joining in the Shape Up, check out the intro post. All of the info, workouts and meal ideas can easily be found in one spot. Bookmark it, share it, pin it- keep it in a spot where you can easily find it.

Here’s a little Week 2 video, including some demos of the moves you’ll see this week:

Week2workout

Here’s how the workout goes:

-Warm-up (you can use the warm up video from last week, too!)

-Complete one set of each move in the circuit

-Repeat the entire circuit, start to finish, 1-2 more time for a max total of 3 times

-Follow with cardio as indicated in this week’s calendar. The first time you do the Week 2 workout, the specified cardio is jump rope intervals, if you’d like. (“Like” is subjective, haha) 20 seconds on, 20 seconds off for 10-15 minutes. You can also do high knees or an

-Cool down and stretch

The circuit:

WSUweek2

WSUweek22

WSUweek23

Form cues:

1) If you’ve never done a kettlebell swing and don’t feel comfortable with it, just do weighted squats. It will help continue to warm up your leg muscles and get your heart rate up a little, which is what a swing does as well. Remember that the move is driven from your core, hips and booty- do not try to muscle up the weight using your arms. When you swing the weight and it reaches shoulder height, it should look like someone smacked you on the booty with a ruler. Check out this video for more help. Yes, you can also use a heavy dumbbell, but be sure to hold onto it for dear life.

2-4) Lunge and upright row (leading with your elbows), jumping lunges and then you’ll do bicep curls with a lunge on the left. Watch your front knee and think about sinking straight down instead of forward. Keep your core tight, shoulders back and spine upright. Keep your feet hip-width apart.

5) Come into a wide plie squat position, endeavoring to get your thighs parallel to the floor. Hold your legs here, core tight as you hinge forward from the hips into a deadlift position. Your back is nice and flat (keep your shoulders back to avoid rounding) and perform your wide row. With your core still engaged, bring your torso back up to an upright position and repeat.

6) Plie squat jumps: touch the floor and spring up, reaching as high as you can. Land with a soft knee, and do as many as possible in 30 seconds. Remember this number, as you’ll try to meet or beat it each time you go through the circuit.

7) Come into a plank position, holding a light weight in one hand. Using the weighted hand, reach across the midline of your body, twisting towards the opposite side. Open up to a side plank (stacking your hips) and exhale as you lift your top leg, reaching the dumbbell for your thigh. Complete all 10 reps on one side before switching to the other. *Check out the video above for modification options

8) As many pushups, (ANY variation) for 45 seconds. Keep track of this number and try to meet or beat it each time you go through the circuit.

Tomorrow morning, don’t forget to meet me back here for check-in and giveaway details :) I hope you love it!

Here’s this week’s workout calendar- feel free to shuffle and move things around as needed.

Week2

Happy planning, sweating and success to you, friends!

xoxo

Gina

CHECK IN! Did you do your speed surge today? How did it go? Leave a comment here, or tweet me a pic @fitnessista #wintershapeup

I also want to see your meal prep pics, if you’d like to share! #eatlikeaPRO

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Comments

  1. Wow! This is a great workout! I was a sweaty monster by the end! I subbed stair master HIIT for the jumprope but loved this workout. For through three circuits! Thanks Gina for another great workout!!

  2. I had to switch from jump roping to elliptical HIIT because it was a little too much for me. I’m working on getting back into shape after falling off the wagon. The video was very helpful and I really appreciate the modifications. I have a bum left knee and can’t get too crazy or it aches. Thank you so much for doing this. I’m surprised to find I am EXCITED about working out and feel a lot of accomplishment with each workout completed. I’ve been a fan of your website for quite some time but am not much of a commenter. I so enjoy your positive spirit and variety of topics. You’re doing a great job.

  3. anything that keeps my legs burning–yet keep changing it up. Gracias!

  4. I did the speed surge on the dreadmill this morning… Made it much less dreadful. :) Can’t wait for workout 2 and HIIT tomorrow!

  5. Oh man that is a great workout! That plank combo is killer. Thanks Gina! Keep it up everyone!

  6. Whoo that was a good workout! I love the jump rope hiit!

  7. Not sure how to get back on track with WSU … I did yoga on Sunday, so I did a cardio class (spinning!) yesterday. I was thinking I’d take the rest day today to get back on track, but I could also do Workout #2 …. I just don’t know what week 3 holds, so how should I get back on schedule?

  8. Great workout Gina. Challenged myself with a 40lbs KB. Feeling great…

  9. I did Workout #2 last night – kicked my butt! The video was super helpful and the plie squat deadlift w. wide row really got my legs burning; felt SO good. I definitely feel much weaker than I thought I was, but pushing through.

  10. That plank combo was harder than expected. Thanks for a fun workout that made the hotel gym a little more enjoyable!

  11. Just finished 2 rounds of workout 2 and my quads are on fire! Followed it up with 15min HIIT on the treadmill (45sec HARD, 30sec easy). Woohoo winter shape up!

  12. Did my speed surge last night since the Super Bowl took precedence on Sunday (whoops). I’ll be hitting up Workout #2 tonight. Looks like a good workout from the comments above. I think I might add in an Ab Burner as well. Thanks for keeping me motivated!

  13. I really enjoyed this workout. Those kettlebell swings are brutal

  14. just did workout two again today, but with the intervals FIRST. that was a real killer!

  15. Amanda Lee says:

    Three circuits.
    Ouch.

  16. I told myself that I was going to increase the weights and/or reps each exercise this time around and I DID!

  17. Just did my second workout #2 – my legs were shaking on the plie squat rows so I did two circuits – I have a long day of work and school so I want to make sure I can walk everywhere :) I loved it though.

  18. So I had to change up the schedule a bit and just did 3 circuits and jump rope HIIT last night! That plank combo….WOW. My obliques are feeling it today :) thanks!

  19. Finally got to do this workout this morning! It was great and thanks again for the video. I subscribe to your youtube channel too. Keep ‘em coming!

  20. Hi Gina, I love your website, and will be doing workout #2 tonight–I’m super excited! I was wondering–do you happen to have a rough calorie count for this week’s workout? Thanks! :-)

  21. Did two circuits and jump rope again tonight, since I’m at home and can’t do hills. Wasn’t sure if I could do it at all because my calves are soooo sore from Monday. I pushed through, though! I’ll shoot for three circuits on Saturday for sure. My sweet husband surprised me kettle bells and a jump rope yesterday. :)

  22. The planks were really a challenge to my balance! :) Thanks for the workout!

  23. Loving WSU! In the past have always just run for fitness with a little bit of yoga mixed in, but I am loving the strength and weight training from workouts 1 and 2! I have never been comfortable doing push ups before (like I could really only squeeze out a couple consecutively), but I am noticing that I am able to do more and more. I feel strong for the first time in a long time. Love it! Many thanks to you and WSU for helping me in that process!

  24. My schedule and my workout buddy’s didn’t work out today (I don’t have a gym membership, so I have to go as her guest), so I did 3 rounds of workout 2 at the house, and followed it up with the plankstravaganza! My abs are burning oh so good :)

  25. Got a day behind on the workout calendar, so today I did Wednesday’s workout. Second time through Workout #2 was schweaty! I was able to do 2 rounds with good form. The cardio emphasis definitely made my muscles fatigue pretty quickly!

  26. Thanks, Gina! This is killer! I was sweating AND grunting by the second time through!

  27. Just finished Workout 2!!! Wow, those plank combos kill me…I guess I’ll have to keep working on those, the balance thing gets me everytime!

  28. Woo! Just finished workout #2 for the day. I can’t thank you enough for doing this for us!

  29. Can anyone shed some light on what exactly a “speed surge” is? Lost and confused :)

  30. I just finished the workout, and damn, girl! It really made me sweat and fee strong =D Thanks a lot for this!

  31. The workouts are awesome and fun as always. Just a suggestion for future ones….in past workouts you used to have a printable version of the workouts. I loved the fact that I could print it out and have the pictures and instructions in one click. Any way to bring those back or maybe I’m doing something wrong. When I try to print out your workouts I have to print out the entire web page.

    I also followed you on Pinterest! =)

    Thank you!!!!!!

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