Winter Shape Up 2013: Week 3 Workout

Happy Week 3 of Winter Shape Up! If you’re just joining in the fun -better let than never- join in!!- please be sure to check out the intro post for all things Winter Shape Up and the full details.

For the third week of the challenge, we’re bringing in a special guest….

Lacey Stone!

She trained me when I went to NYC for Gatorade, killed me, and we’ve kept in touch ever since. She’s one of my training inspirations, and her seriously intense training sessions are tempered with the kind and down-to-earth spirit she embodies. She’s a powerhouse athlete, a wealth of knowledge and I’m very fortunate to know her. When I thought about bringing someone else in to add some spice to an already-caliente WSU, she was the first person who came to mind.

She also has her own app, so if you’re looking for more workout options (especially for at-home), it’s seriously amazing. I bought it when it first came out and especially love her cardio ideas.

Here are some pics of the workout moves she designed for this week’s circuit:

Monster circuit1

Monster circuit2

and a text version:


Check in time! Did you do your Runday or long cardio for the day? What did you choose? How’d it go?

Week 3

Who’s planning and prepping today?



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  1. I need help! I couldn’t find your email address, but I’m trying to finagle an off day on Saturday as opposed to Friday this week. Is it against the rules to do Workout #3 two days in a row? How can I get around this without feeling like I’m cheating?


  2. did work out #3 yesterday for the 2nd time this week and finished it with a 4 minute ab burner. love this workout!

  3. Happy Valentine’s Day!! I got up nice and early to complete workout #3 and cardio this morning and it was a great one, like always. I also finished it with some abs. I would love those DVD and I have a girl cruch on her as well…ha-ha!

  4. Still going strong! I did WO#3 and 30 minutes on the elliptical this morning.

    Happy Valentine’s Day!!

  5. Workout #3 plus some plyo…I don’t know if that counts as easy cardio, but it felt right!

    Hope you and the pilot have an amazing Valentines!

  6. I can’t wait to start this, thank you!

  7. Rebecca Smith says:

    I’m scared to workout 3 again after how sore my arms were the first time! I was reading reviews about the Zuzana DVD’s and I am def planning on purchasing them if I don’t win!

  8. Just finished and it hurt so good! Will definitely be feeling those dips tomorrow in my arms!

  9. Did workout #3 for the first time today! (a few days behind..) It was GREAT! I liked that it was 2 circuits, nicely broke up the work. My arms burned like crazy too. Perfect day for a hard workout – as I have already consumed much chocolate and plan to indulge in a glass of red wine after my volleyball game tonight (and maybe the pretty v-day cupcake a gifted to myself also…)

  10. W#3 in but accidentally did the 20 min. HIIT today instead of Saturday. Happy accident, felt great after!

  11. Awesome workout today. And my easy cardio was a nice walk around the neighborhood as it was a warm 40 degrees here today :/ can’t wait until spring.

  12. I did my workout before a long day at school today. Thankfully, it was unusually nice and sunny here today so I got to run outside as my easy cardio!

  13. Workout #3 completed! I was still sore from doing it on Tuesday!

  14. This week’s workouts felt amazing! Just did #3 plus 12 min of at home HIIT this morning. Spent the afternoon prepping some healthy food for the week: sw. potato wedges, turkey chili, quinoa, chickpea burgers….and about to make those breakfast cookies :).

  15. I already did strength training 3 times this week (one of them being yesterday) so wanted just cardio today. I did the pure cardio and pure abs Dvd from the insanity program. I have been so happy with the winter shape up! Looking forward to making week 4 the best yet! Have my meals planned and tomorrow will be prep day. A few things on my menu…stuffed cabbage with ground turkey in the crockpot, Philly cheesesteak stuffed green peppers, crockpot shredded chicken tacos, superfood salad with a lemon vinagrette, lots of eggs and a banana nut pancake.

  16. Just did workout 3! I’m recovering from a cold AND I injured my back, so I had to make some modifications, but I did the best I could! Now on to a protein smoothie and a black bean burger salad beast. 😀

  17. I struggled today but got workout number 3 day done!

  18. Did workout 3 yesterday! I definately felt stronger and got through the workout faster, but those jumping lunges!!! Dang!!!

  19. Its great as your other blog posts : D, appreciate it for putting up. “A lost battle is a battle one thinks one has lost.” by Ferdinand Foch. isabel marant bekket

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