Winter Shape Up: 2016 Week 2 + Crunch Live giveaway!

Hi friends! Welcome to Week 2 of Winter Shape Up! We’re so happy that you’re enjoying the workouts and meal plans so far. If you’re just now joining in the fun, be sure to check out the intro page here! The Week 2 meal plan can be found on Anne’s site. 🙂

2016shapeup general 2

Another huge thank you to our 2016 WSU sponsors for supporting this year’s challenge and providing awesome giveaways along the way. 

Wsu2016 sponsors

Cabot | Sabra | Sizzlefish | Pure Canadian Maple Syrup | Daily Harvest | Gluten Free Chex | Crunch Live (use code WSU30 to get a free 30-day trial. After 30 days it will roll over to a membership at $9.99, but can be canceled at any time)

Congratulations to the winners of last week’s Daily Harvest giveaway! You’ll be receiving a 6-pack of delicious smoothie blends. Carrie B. and masala girl! Check your emails and I’ll forward your info along to the smoothie fairy. 

This week’s featured sponsor is Crunch Live!

HEN 5037

I’ve been a huge fan of their online workouts and especially love them for travel. They have short workout blasts, and full-length options, depending on how much time you have to work out. You can find a variety of classes on their site, from ab work, barre, dance, to bootcamp, yoga and strength. They’re constantly releasing new workouts, and the latest will be live this week: Weigh Hard Toning. I can’t wait to try it! 

Crunch Live kindly offered a free 30-day trial to all Winter Shape Up participants. Just enter the code WSU30 after you click “Free Trial” on their website. It will expire after 30 days and transition to a full paid membership. You can cancel at any time, but hopefully you won’t want to since the workouts are so good. 🙂

Also, 5 lucky winners will receive a FREE YEAR of Crunch Live workouts! Be sure to check in below each day this week for your chance to win.

HEN 5043 2

Here’s what the Week 2 schedule looks like!

Wsu2016 week 2workouts schedule

Workouts:

Strength and Tabata workout, Plank burner

Tempo workout (30 minutes total): start off at a moderate pace and incline for your warm up. Hold it here for 5 minutes. Next, increase your pace to your usual steady, quick pace. Hold it for 10 minutes. Then, increase your pace so you’re uncomfortably faster, but not sprinting. Maintain it for 5 minutes, before lowering back to your base pace for 5 minutes. Cool down and stretch. 

Here is workout #2!

Wsu2016 workout 2

Tips, form cues, and modification options:

This workout is AMRAP-style, so you’ll complete as many rounds as possible within 20 minutes. Be sure to warm up first with cardio at a moderate pace and incline for about 5-7 minutes. Set a timer for 20 minutes, and move through the exercises as quickly as possible with excellent form. In the comments, let me know how many rounds you complete!

1) Squat to biceps curl: make sure your feet are at least hip-distance apart. Hold a pair of dumbbells and keep your chest lifted and weight in your heels as you sink into your squat. As you exhale to rise, perform a biceps curl. Option to switch it up: each time, alternate between regular biceps curls and hammer curls.

2) Step up to upright row: stand in front of a bench of platform, and place your entire foot on the platform, holding a pair of dumbbells. Step up (option to hover the opposite leg) and perform your upright row. Keep the top foot on the platform the entire time, and then switch to your reps on the other side. Modify: skip the step up, or do your step ups and upright rows separately.

3) Matrix: start with your knees under your hips and press down through your toes. Hold a dumbbell at your chest. Keep your ears, shoulders and hips in one line as you lean back. Exhale back to start. Start with small movements to get the hang of it. Modify: if you have weak quads or are uncomfortable on your knees, try 10 walking lunges instead.

4) Renegade row: hold dumbbells in your hands and come into a plank position (on knees or toes). Keep your hips parallel to the floor as you row one dumbbell up, and keep your elbow close to your torso. Switch to the opposite side. Modify: bent-over rows.

5) Chest press with leg raises: come into a supine position holding dumbbells at 90 degrees and feet pressed into the floor with knees bent. As you complete a chest press, keep your legs at 90 degrees and bring them off the floor. Lower down but do not touch the floor and repeat. Modify: try one leg at a time.

6) Sprint, walk or jog .25 miles. Try to meet or beat your first time as you go through each round! If you don’t have access to cardio equipment, no worries. Go for 2 minutes of heart-pumping cardio! Jump rope, jump squat, burpee, high knees, mountain climbers, any combo of exercises to get your heart rate up.

Who’s excited for week 2?! Comment below to check in each day, or share your sweaty workout pics @fitnessista @fannetasticfood #wintershapeup . I’ll announce the Crunch Live winners in next week’s WSU post!

xoxo

Gina

Photography: Henry Young

Post Navigation:

212 Comments

  1. Allison on February 4, 2016 at 3:07 pm

    I had to take an unexpected rest day yesterday because of some lower back pain. Back at it today with the strength/tabata/plank burner! Looking forward to it!

  2. Naomi on February 4, 2016 at 3:52 pm

    Steady state today–went for a run! Felt great!

  3. Catherine Cormier on February 4, 2016 at 4:07 pm

    Moved around workouts …. so today I completed a tempo workout. Instead of doing it on a cardio machine at the gym I decided to do a 30 minute Fitness Blender interval workout 🙂

  4. Kailey on February 4, 2016 at 4:42 pm

    Rest day today…I think they’re the hardest for me!

  5. Guest on February 4, 2016 at 5:11 pm

    Rest day today. Tomorrow, could I do workout 2 and the tempo workout back-to-back?

    • Fitnessista on February 4, 2016 at 9:48 pm

      absolutely!

  6. Sam on February 4, 2016 at 6:16 pm

    I completed the tabata/strength combo + ab burner + an arm workout!

  7. Vicki L. on February 4, 2016 at 6:30 pm

    Took it a little easier today, but I got in today’s workout!

  8. masala girl on February 4, 2016 at 6:34 pm

    got in a cross fit class today during free week!

  9. masala girl on February 4, 2016 at 6:35 pm

    and 3 rounds of WO2 yesterday 🙂 + the plank burner!

  10. Jessica C on February 4, 2016 at 9:27 pm

    Checking in for my rest day which included some juicy morning yoga and student teaching tonight. Yay YTT!

  11. Cara on February 4, 2016 at 9:31 pm

    Workout for today was an hour body strong class that used heavier weights and oh so many walking lunges…

  12. Hayley on February 5, 2016 at 4:53 am

    Did workout #2 again this morning! It was awesome

  13. Barbara G on February 5, 2016 at 5:23 am

    Tried and somewhat succeeded to beat my personal best from the previous round. I think I will be feeling sore tomorrow, but it will be a “good” kind of sore.

  14. Morgan on February 5, 2016 at 6:26 am

    ended up taking a rest day today; I subbed the tempo workout in yesterday with the plan of taking the weekend off but this morning sleep trumped. I’ll get workout #2 done tomorrow or Sunday! Still will do my usual 30 mins on the treadmill during lunch.

  15. Jessica C. on February 5, 2016 at 6:39 am

    Today was 2 rounds of workout 2 plus the plank burner I didn’t have time for on Wednesday! I’m still sore from the strength and tabata workout!

  16. Naomi on February 5, 2016 at 6:43 am

    Did workout #2 this morning. Made it through 2 times, and the third time I made it up to the renegade rows. Great workout, I like AMRAPs!

  17. Katie R. on February 5, 2016 at 7:26 am

    Strength, tabata and plank burner done! That was a nice change up!

  18. Heather on February 5, 2016 at 8:52 am

    3 rounds of workout 2 this morning!

  19. Allison on February 5, 2016 at 9:00 am

    Ended up switching things around a bit and did WO2 yesterday and just finished the strength/tabata/plank burner! Loved it!

  20. Tori L on February 5, 2016 at 9:08 am

    Finished workout 2 and feeling good!

  21. Bethany on February 5, 2016 at 9:17 am

    rest day today but had a nice walking meeting with a colleague

  22. Guest on February 5, 2016 at 10:40 am

    Workout 2 plus tempo!

  23. Kara on February 5, 2016 at 11:03 am

    This morning was 30 min of Power Yoga, followed by 10 minutes of stretching. Both of which I needed badly!!

  24. Joanna on February 5, 2016 at 11:18 am

    I ran 5 miles today at lunch!

  25. Jenny McDaniel on February 5, 2016 at 11:49 am

    Friday’s workout 2 is done!!

  26. Nikki S on February 5, 2016 at 12:27 pm

    2nd rest day in a row. Visiting friends and enjoying the chance to relax.

  27. Megan on February 5, 2016 at 1:07 pm

    Just did three rounds of workout #2!

  28. Renae L. on February 5, 2016 at 1:48 pm

    Got in some steady state on my lunch break!

  29. Erin M. on February 5, 2016 at 2:40 pm

    I took a short walk and did another total body weight workout today.

  30. Lindsay on February 5, 2016 at 3:30 pm

    Just finished a killer upper body boot camp. Arms are noodles. Can’t. Type. Any….

  31. Melissa on February 5, 2016 at 3:44 pm

    done!

  32. Barbara G on February 6, 2016 at 6:08 am

    Tempo workout was no joke! Tough workout but ready for a shower and a power-filled day ahead!

  33. Katie R. on February 6, 2016 at 6:24 am

    I did a 20 minute cardio workout today.

  34. Paige c on February 6, 2016 at 6:31 am

    Tempo workout done

  35. Bethany on February 6, 2016 at 8:10 am

    Saturday morning spin!

  36. Heather on February 6, 2016 at 11:48 am

    Tried Crunch live Overdrive today! Super fun 🙂

  37. Lori Doss on February 6, 2016 at 11:55 am

    Did my own tempo today with 1 min run and 1.5 walk but increasing the speed and incline throughout!

  38. Ashley V on February 6, 2016 at 1:42 pm

    I did workout 2 plus a 1-mile run!

  39. Vicki L. on February 6, 2016 at 2:12 pm

    Got in a good workout this morning after treating myself and sleeping in a little!

  40. Erin M. on February 6, 2016 at 2:42 pm

    Early morning run today!

  41. Naomi on February 6, 2016 at 3:41 pm

    Took a zumba class today!

  42. Kailey on February 6, 2016 at 3:49 pm

    Today was a Tabata day (I’ve been hooked ever since your Tabata Thursday videos years ago!)

  43. Joanna on February 6, 2016 at 4:00 pm

    I got out for a walk with my daughter! Today was a lighter day today for me, hopefully getting workout #2 in tomorrow!

  44. Eileen on February 6, 2016 at 6:58 pm

    Almost finished with week 1!

  45. Barbara G on February 7, 2016 at 3:35 am

    I get a chuckle out of your motivational tip to pour a glass of wine before starting our workout so it will be ready when we complete our workout.

    It makes me laugh because I exercise early in the morning. The closes I come to that pre-poured beverage is a tall, cool glass of fruit-infused water!

  46. Emily on February 7, 2016 at 5:27 am

    Nursing a cold, so taking a rest day today, but got some good cardio in Saturday!

  47. Amy Ramos on February 7, 2016 at 7:46 am

    I did boot camp on Saturday.
    Today, I am going to do this week’s workout before enjoy some yummy and (somewhat) healthy dishes for the Super Bowl!

  48. Allison on February 7, 2016 at 7:57 am

    Just finished 45 minutes on the elliptical for a steady state. Going to try and fit in a walk this afternoon before the Super Bowl!

  49. beckie on February 7, 2016 at 8:16 am

    Elliptical tempo completed on Saturday!

  50. beckie on February 7, 2016 at 8:17 am

    4 rounds workout #2 done early Thursday morning!

Leave a Comment





This site uses Akismet to reduce spam. Learn how your comment data is processed.