Hey guys! Happy Monday and happy third week of the Winter Shape Up! Just finding out about the challenge? Be sure to check out all of the details here, along with your meal plans, workout and form cues. Thank you so much to everyone for participating and for your awesome feedback!
As I mention in this week’s video, this is the week that determines whether you are going to finish strong and victorious, or fizzle out. Don’t let it happen! Make the commitment right now to finish with the same intensity and motivation. You’re halfway through already, and I hope you’ve been able to see some awesome fitness gains and a boost in energy.
Here’s what the Week 3 workout schedule looks like:
10 minute steady state: anything you’d like. Treadmill, elliptical, Stairmill, dancing, spin, you name it.
Hill 30 minute booty blaster (you can jog during this workout instead of running, if you’d like)
Plank and pushup challenge: try to hold your plank for as much of one minute as you can. (If you need to take breaks, it’s ok! Just set a timer for one minute and plank as long as you can. Come back after any rests until the minute is over.) Pushup challenge: set the timer for one minute and bust out as many pushups as you can during the minute. Modifications are fine! Wall pushups, knee pushups, clapping pushups… your choice
Flexibility day: take a yoga or Pilates class you love, or enjoy a nice long stretch.
10 minute HIIT: Alternate 30 seconds easy, 30 seconds HARD for 10 minutes total.
Feel free to shuffle around the workout plan to accommodate your personal needs and schedule. The beauty of Winter Shape Up is that you can participate as frequently as you’d like, and will hopefully get some new ideas to change up your routine. A friendly reminder: do not perform high intensity intervals on consecutive days, and avoid working the same muscle groups day after day. Your body needs a chance to rest and recover. As always, check with a doctor before making any fitness or nutrition changes.
Let’s get this Week 3 party started!
Here’s the video:
And tips/form cues:
Make sure that you’re warmed up before starting this workout with at least 5 minutes of moderate intensity cardio. This workout is a little different from the last two, as you’ll perform your strength first and then the HIIT in a solid set at the end. Pace yourself! It feels really easy at first… and then it’s not 😉
Watch Meredith if you’re looking for more of a challenge and Megan for low-impact modifications. Be sure to honor your body and any considerations you may have.
HIIT training is intense! Be sure that you have a solid cardio base (at least 30 minutes of steady state cardio) before experimenting with interval training. You could always just do the 10 minutes of strength and follow with 10 minutes of steady state instead of the HIIT.
Plie squat and bicep curl: make sure your legs are wide, and toes are turned out 45 degrees. Squat keeping nice posture, core tight, and endeavor to get your thighs parallel to the floor. As you come up, complete a regular bicep curl
Squat to overhead press: touch the floor with your weights, then come through a bicep hammer curl into an overhead press
Jumping squats: land with a soft knee and power up as high as you can during the jumps. Low impact modification is to touch the floor, then reach up towards the ceiling.
Single leg deadlift row: you can do this without the single leg option to make things a little easier. Make sure to keep a flat back, a tight core, and squeeze your shoulder blades
Overhead tricep extension : keep the weights framing your face (avoid letting the elbows shoot out the sides) and as you extend, squeeze your triceps and exhale
Chest press and hip raise: squeeze your chest to perform a standard chest press, and as you extend your arms, perform a hip raise, engage the core. Keep a 90 degree angle with your elbows as you lower the weights
Side leg drops: make sure to keep both shoulders glued to the floor and use your obliques to drop your legs towards one side before carefully coming back to center
Plank: hips down in line with your body. You can do any plank vacation you like
*If you find yourself wanting a longer workout, you have a couple of options. You can repeat the strength set in a circuit, up to 3 times total before completing the HIIT. This will increase the workout time to 40 minutes. Or, you could do 2 HIIT rounds for a 30-minute workout. I wouldn’t recommend repeating the HIIT set more than once. Remember: work out SMARTER, not LONGER.
Many thanks to our amazing Winter Shape Up sponsors:
and congratulations to last week’s Sabra winners:
Both winners have been emailed
This week’s workout giveaway is courtesy of two sponsors, Sizzlefish and Cabot.
Sizzlefish provides portion-sized frozen fish for ideal training fuel. I love the idea that the fish arrives already portioned, along with quick and healthy prep ideas. Two lucky winners will each receive the Omega 3 Protein Mix, which includes two types of salmon, trout, cod, catfish and haddock. (<– I just salivated writing that. Guess we’re having fish for dinner tonight)
The second part of the giveaway is from Cabot, makers of the “World’s Best Cheddar,” and are owned and operated by 1200+ family farms throughout New York and New England. Their cheddar is also lactose-free! This week’s two winners will also receive a $25 gift box of Cabot cheese:
To enter, be sure to check in on this post every day during week 3! (Yes, you get 7 chances to enter!)
I’ll announce the winners next week in the Week 4 post. The shape up is flying by!
Cheers to making it though the week 3 hump! Smooth sailing from here on out. You can do it
Let’s get this party started.
*Be sure to post your sweaty workout pics and clean eats on Twitter, Instagram (@fitnessista @fannetasticfood #wintershapeup) and in our Facebook group, too! We love seeing them