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 πŸ™‚

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:


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:




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 πŸ™‚ I hope you love it!

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


Happy planning, sweating and success to you, friends!



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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  1. Natasha Joseph says:

    Did the cardio surge today! Ready to take on the week now πŸ™‚

  2. Did some cario today on the elliptical for the speed surge!!

  3. Just finished my cardio for the day while watching Beyonce halftime show!! Talk about motivation. That girl’s got it GOING ON!

    Prepped some food for the week earlier today. Ready for week 2!

  4. I did 50 minutes of kick boxing for today’s speed surge!

    Loving the challenge and variety!

  5. Dance cardio DVD today getting ready for our Super Bowl party! I’m excited to move on to the next workout tomorrow.

  6. Can’t wait to try workout #2! Today I did a Nike Training class as my cardio surge, it’s a bit like a boot camp πŸ™‚

  7. I’m a day behind so I’m starting tomorrow. Is there anything specific about the speed surge workout?

  8. Did some indoor cycling for the speed surge. Sure was sweaty :]

  9. Yay for weekend workouts! Did my speed surge today, jogging sans kids. Thanks for the video demo!!!!

  10. Kickboxing today! woohoo for starting the week off well!

  11. Did a 45 spin work out with speed surges. Can’t wait to try work out 2 tomorrow πŸ™‚

  12. I did 35 minutes of speed surge! I went for a run with my doggie, he loved it! It was so nice out today I knew I had to take my workout outdoors. Can’t wait for workout #2 tomorrow and to try out the jump rope I just got!!!!

  13. Did the speed surge today on the treadmill – counting it as a double win since my IT band cooperated with me today! Thanks for the great workout plan!

  14. i missed week one but this was really great to get me back into weight training

  15. Had to change the schedule for today, but I’m excited about week two!

  16. Melanie Brown says:

    I just got home from the gym! Great workout #2! My quads are still a little sore from last weeks workout! WOW – they were burning all week…in a good way! Thanks for helping me stay on track & create a weekly plan!

  17. OK, disregard my previous post. I was able to fit in workout 2 2x and 20 min incline treadmill walking while watching What Not To Wear (they ruined that poor girl’s hair)!

  18. did a 10k for the speed surge (i had 6 miles for my training plan)…started at 6.8 and upped by 1 each half mile/mile depending how i was feeling and ended at 7.5!

  19. Just completed first Week 2 workout. Week 1 was great, Week 2 is great also. I did a 40 comprehensive cardio and ab workout on yesterday, planning to do easy yoga tomorrow. Thanks for all the hard work you put into these workouts for us.

  20. WOW, that plank combo is hard!! What a great way to start my day!! Thank you for putting so much work into this!!

  21. Did some great cardio made the sweat driP!

  22. This is a silly question but how do you do the jump rope HIIT? Straight jump rope for 10-15 minutes with 30 seconds on and then a slower recover jump rope period of time?

  23. Just blasted out almost 3 sets! Good workout!

  24. Samantha C. says:

    Went trail running yesterday for speed surge cardio day!

  25. Samantha C. says:

    And just finished 3 sets of workout #2. That plank combo kicked my butt! Off to do 15 min of intervals!
    Thank you so much for supplying this program! You’re the best!

  26. Killer workout! Did treadmill HIIT instead and I know I’m going to feel it tomorrow!

  27. I love the demo video! Thank you!!

  28. Great workout, thanks! I ended with the jump rope, tough but not exhausting. Gave me a nice boost of energy after and I am sore today! That’s good though

  29. Workout 2 was awesome – my legs are burnin!

  30. great workout!! Did 3 sets and now doing some Turbofire hiit!

  31. Did two sets after yoga class today. Loved the plank combo! I might add it to yoga class one day as an option to spice up side plank.

  32. Christina D says:

    Love love love workout #2! The video was actually super helpful (I haven’t used previous ones) because a lot of these moves I had never done before (which I loved). 2 rounds of this left my legs & arms shaking & a sweaty mess all over the gym floor. Finished with about 12 minutes of HIIT on the spin bike and could barely hold myself up to stretch at the end haha. A sure sign of a good workout!!

  33. Living in Atlanta, the traffic sometimes prevents me from making it to the gym and today WSU was my savior! I got in 3 rounds plus 10 min. of jumping rope and feels awesome!

  34. I did an hour cardio yesterday! Looking forward to demolishing workout #2 tonight- can’t do jump rope, but will try to take a run if it isn’t so icy out πŸ™‚

  35. Done! (Now onto the HIIT)
    Any suggestions for protecting your wrists during the plank combo? They started aching after about three on each side, with a 5 lb dumbbell.

  36. 3 rounds done plus jump rope/jack HIIT done! Great motivation to beat your # for the jumps and pushups. I wouldn’t have kept going otherwise!

  37. Bethany Henderson says:

    Did a TAC class today because I was really sick yesterday!! It was killer lots of bar work, spin, burpees, and abs…. Such a fun class! Can’t wait to try WorkOut 2 tomorrow!!

  38. I’m loving this HIIT workout; ugh but those jumping lunges kill me anytime I do them…in a good way!

  39. Finished today’s workout!! It was a tough one

  40. Good golly this was an awesome one! Hurt so good! Did my HIIT (stroller sprinting for the win!) this am, then three rounds just now during naptime. Definitely had to take a few minute breather before that third round, but did it! Felt like workout #1 was right at my current fitness level (still a good workout though!), but #2 is definitely going to be a good push out of my comfort zone. Love it!

    Question: I find that I often have to do my HIIT early in the day, and then save the workout for later if I want to do it uninterrupted by my two little ones. Is that ok? Or is it really better to do HIIT right after strength?

  41. I’m a day-switcher due to my work schedule, so I did 35min of steady state (5min more than last week!) + the “5min of fiery ab fury” ab burner afterwards. Can’t wait to try workout #2 tomorrow!

  42. My workouts don’t line up quite on the same schedule as yours, but I had an awesome run, followed by a walk with a friend! Really looking forward to the new weight workout tomorrow!

  43. Lauren MEC says:

    Did speed surge yesterday on the stairmaster πŸ™‚

  44. Had to workout at home today, so I went with workout #2. LOVED it. My heart rate got super high, and I could do it all in my living room!

  45. Just finished up the workout today. Between the cardio yesterday and workout #2 today my muscles are tired! I am one sweaty girl after finishing up two rounds of the workout and 15 minutes of the jump rope HIIT!

    Last week I felt that it went very well, right at my level. I got sore but not too sore. But I’m excited for Week 2 to start kicking my butt into gear! Thanks for the great workouts πŸ™‚

  46. Miss Molly says:

    I did the cardio on Sunday and work out # 2 today!

  47. Alycia Wilson says:

    Combined Sunday and Monday cardio on the treadmill then completed the workout two. Legs feel like jello but I like it! I need some work on the plank combo but I like the timed moves. I’m keeping track of how many squats and push ups I get each set to see my improvement over the week πŸ™‚

  48. Finished my first day of workout 2 – and it’s funny, I saw another lady doing a similar plank exercise – I had to stop and see if she was doing winter shape up. She wasn’t – but it was funny to think for a moment there was another wsu-er at the gym!

  49. Did my cardio surge today through a dance cardio class. My week has to start on Monday so I’m a day behind. It was great to sweat!

  50. After being stuck home all day with a sick four year old I just got back from my speed surge (run). Boy was it good to sweat! I feel more energy than I have all day…to bad it’s night time! I’m a day behind but I can’t wait to try the work out tomorrow!!!

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