Winter Shape Up 2013: Week 1 Workout
Are you ready to pump some iron?!
The first 2013 workout uses just a few tools: a jump rope (if you want to do the included warm-up; this is optional as it can easily be replaced with high knees), a kettlebell or heavy dumbbell, set of dumbbells and your own body weight.
Here’s a warmup I created just for you. I’ve been getting sick of using the treadmill for a warmup, and this one you can do anywhere.
5 minutes total:
-3 minutes jump rope or high knees: 10 seconds on, 10 seconds rest
-1 minute animal side shuffles (if you’re wondering what the heck those are, check out the video!)
-12 pushups or modified pushups (I’ve been doing modified or stability ball pushups since I’m still recovering from my chest injury)
-30 second plank
After that, you’ll be warmed up and ready to conquer this fast and furious circuit:
Here’s how the workout goes:
-Warm-up
-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 15 minutes of HIIT training (cardio mode of choice)
-Cool down and stretch
The circuit:
Tomorrow morning, don’t forget to meet me back here with all of the Winter Shape Up details: how to check in, how to follow it and get the best results from your work, how to win prizes, everything will be thoroughly explained. I just wanted to get the meal plans and workout up EARLY for my East coast friends and early bird gym-goers.
Here’s the week 1 workout schedule- feel free to adjust and shuffle as necessary. (If you need help, hit me up in the comments or tweet me @fitnessista)
Did you do your steady state today? If so, what did you do? Where did you workout?
See ya tomorrow with the rest of the deets 🙂
xoxo
Gina
656 Comments
Leave a Comment
This site uses Akismet to reduce spam. Learn how your comment data is processed.
Workout 1 was a doozie!! Hardest workout I’ve done in a while. Beach body here I come!!!
Whew!! What a great workout! I struggled (because I am not in shape) but go through it. Those planks will be the death of me!!! So excited to be a part of this ! YAY thanks Gina! xx
Finished workout #1! Ready for the rest! I feel great!
Loved this workout! I especially loved the single leg rows to help my balance 🙂
Hi!!
This shape up has come just in time! I was feeling a lill blue lately and this is snapping me outta it!!! Thanks so much! I haven’t worked out in awhile so the planks with knee drives crushed me! Crushed!
Have a fantastic day!
I did workout one yesterday. It was a nice change of pace from what I normally do at the gym so I loved it!
Kelsy
Love it and thanks!!
Great start… thank you. The ab work was hard, I hope I’m sore tomorrow 🙂
I did workout #1! In my living room, working out “with” my 19 mo. And I’m all sweaty! Which is much better than crying about a missed trip to the gym this a.m. since Max woke up when I was trying to get to TRX class. Great all body workout. And I love the HIIT cardio–I’m gonna try to squeeze that in after work.
Ivebeen reading your blog for inspiration for a year now but this is my first shape up–those plank twist reaches were KILLER! And I really like the challenge of the single leg rows.
I tried workout #1 yesterday, and this morning my booty and quads are FEELING IT! It hurts so good 🙂
already sore from this! great schweaty start to the week!
I’ve been a long time reader, but this is my first shape-up! I’m a runner and always skip strength training so this will be a good challenge. The first workout had me shaking! Thanks Gina!
Couldnt try this out yesterday because of my baby waking up early but i did try it this morning. Any way to demo the moves on a video? I was a bit confused on some of the movements. Thanks! I love all your workouts.
The plie squat is definitely hard for me – I’ll get the hang of it though.
Woo! Just got my butt handed to me by Workout 1! I could only do two rounds this time, but I’m going for three next time!
Loved this! The ab knee tuck was my favorite — I’m always trying to find new ab moves, and I haven’t had a good new one in a while. The plank tuck was a little hard for me, but I’m hoping I get the hang of it later on this week.
This looks great! I can’t wait to try it. I’m only six days postpartum and not cleared to work out yet though, so I’ll be joining in when the WSU is almost over 🙁
I am full-on participating in WSU and I am determined to give it my all! I had to switch around the workouts to fit my schedule so I won’t be trying Workout 1 until Thursday, but last night I took a Shift & Lift class at my gym and it was tough!
loved the jump rope warmup…treadmills can get so boring and repetitive…thanks 🙂
You are amazing Gina! I loved this workout and the plank with knee tuck and reach was TOUGH.
I’m doing the workout tonight but I want to check in regarding my eats from last night. Dinner was so easy…warm chicken over a basic salad with a slice of homemade bread (a la Bob’s Red Mill 10 grain mix). It was even enough food for my fiance who eats like the pilot. Protein-tastic and delish! 🙂
So excited started the WSU this morning as a single mom it is so nice to have something that I can adapt to do at home and to have the online forum for support and motivation! THANK YOU!!
Do you have any videos you like for HIIT?
I didn’t have time to do the HIIT this morning but the two circuits I did left me sweaty and energized. Thank you.
Finished Workout #1 last night. I did two circuits. I would have completed three but my knee was hurting from all the squats. I loved all the balance work that was incorporated into the work out, definitley something that I need work on. Thanks for putting this together. So happy I found this website!
Completely forgot to comment last night. . . maybe because I was EXHAUSTED!!!!! Workout #1 was a great full body workout! Can’t wait to see the others 🙂 Thank you for such thorough workouts and for putting so much time and energy into what you do!
So I looked at the photos for this workout and thought “oh, that looks pretty easy.”
Oh – I was wrong. The HIIT at the end was so hard!!!
I did the first workout last night (3 circuits) and it was a nice alternative to the body pump class I usually take on Mondays. I’m looking forward to incorporating the winter shape up workouts into my routine!
Had to teach a cardio class last night, so I got to do Workout 1 this morning! I loved this one 🙂
Just did workout 1 with HIIT after! Very doable but also a good challenge at the end!
Really enjoyed workout 1. Loved how I was working my core during the rows – that was challenging. I love lunges, but never seem to do lateral lunges so that was a nice change for me.
I just did this…oh my gosh Im going to be sore tomorrow. I must admit, I couldn’t do more than about two or three of the plank knee tuck and reach and then it just had to become a knee tuck.
I havent been doing any strength training and Im trying to get re-motivated…but i don’t think Im going to be able to move tomorrow! And I only did it twice! You are awesome 🙂
The warmup is what made this, honestly! I liked the circuit, but I usually coast through the warm up … loved the video! Excited to try it tomorrow at the gym with real weights …. I used cans of beans at home, haha.
I gotta say, the giveaways are also a nice incentive 🙂
Completed workout 1 + HIIT today with a bestie who let me use a guest membership at her gym. Woohoo! Also ate like a PRO for lunch 🙂
LOVED workout number one! thank you for all your hard work in putting this shape up together!! Can’t wait to be beach ready!!
Finished a day late, but done done done!! Awesome workout! Thanks a million
Got It done! Awesome!
Just finished workout 1. I’m so excited to do wsu this year. I am really needing some structure and motivation to get me back on track.
I just did workout 1 today! I’m a day behind because I had to take Sunday off. I decided to try the winter shape up because I will be out of town 2 weeks this month and wont be able to do my normal body pump and combat classes at the gym. I was a college athlete and recently graduated so I would like to think I’m still kind of in shape (not really!) and I liked that this was still a challenge! Those plank reaches were so hard and frustrating! It’s a new move for me so hopefully I’ll get used to it! Thanks for the great workout! Also, how long should it take to complete? I did 3 circuits back to back but don’t know if I’m pushing myself to go fast enough.
This workout was great! Had quite a bit of trouble balancing for the plank with knee tucks but I suppose that’s part of the challenge!
What a great workout!! Kicked my butt 🙂
So much fun! Those jumping lunges really killed me!
AWESOME!! Kicked my butt and definitely felt the burn! Thanks!
Killed it,! Even with my husband trying to beat me!
Loved it – burned so good! Doing the supermans made me realize I should pay more attention to my back muscles. 🙂
won and done? i’m always a fan of finishing up strength with some form of cardio…
Single leg rows murdered my backside in an awesome way! Thanks for the workout!
yeyyyahhhhh 🙂
What would you consider Spin class to be categorized as? HIIT or Steady State Cardio?
hiit and steady, assuming the instructor does sprints
Completed work out 1 repeated twice…..TOUGH for some one who is out of shape (looking to lose 20 pounds and gain lean muscle….) trying to get nice thighs, flat stomach, and good looking hiney…lol…but it will all be worth it good luck everyone
Lovin’ the lateral lunge move! …buns of steel, baby!