Winter Shape Up 2014 Week 1 Workout + White Plum Giveaway
Hi guys! Are you ready to start this year’s WSU with a bang?!
If you are just joining in the fun, be sure to check out the into post for all of the details, including links to all of the meal plans, workouts, and your exclusive Facebook group. Also, use this post to check in each day for your amazing week 1 White Plum giveaway!
Here’s the Week 1 workout schedule:
(please shuffle around according to your unique needs and preferences)
Workout 1 (below)
Easy steady state: your favorite cardio dance class, a walk/run/jog, the Stairmill, rowing, or a cardio DVD are all great options
Workout 1 video:
(Special thanks to my friend Meredith and Megan for their amazing hard work and energy, to Grant Hunker for his filming and editing skills, to Black Belt 4 Life for the beautiful space, and to Reebok for providing the fun tank, shorts and sneaks that I’m wearing in the video <3)
and printable/pinnable:
(an easy way to keep track of it is to save the image on your phone and pull it up at the gym)
Some form cues and tips:
This week’s workout is a combination of HIIT sets (5 minutes) and strength blitzes. It’s only a little over 20 minutes, but it is a DOOZY. Be sure to pace yourself, and as always, honor your body, modify as needed, and check with a doc before making any fitness changes. I tried to keep these workouts short, extremely effective, and as no-frills as possible. All you need is your body weight and a set of dumbbells.
Before you begin the workout, you should be warmed up (moderate cardio 5-7 minutes), hydrated and ready to go.
In the video, watch Megan for low-impact modifications and Meredith if you want to push it to the max!
HIIT drills:
-Side lunge to basketball throw: Try to keep your chest lifted and core tight as you perform the exercise. Aim for some dynamics and height change with your movements, as this will make the exercise even more challenging. As you throw the pretend basketball, spring up from your bottom leg and land softly.
-Squat jumps with rotation: (tip: if this is too much, regular squat jumps work, or you can check out Megan’s walk and rotate version) make sure to land softly with bent knees. As you spring up, reach your arms overhead, and try to create some lightness within the movement. Squat as low as you can and reach up as high as you can.
-Burpees! Any variation works. You can do sumo burpees, add a pushup, a wild burpee, your choice 😉
-Plank jacks: try to keep your hips in line with your body and your core tight. You can also walk out and in with your feet if you want to avoid jumping.
-The strength sets are very straightforward. For the lunge and bicep curl, focus on squeezing your glutes on the way up and squeezing your biceps. Keep your core engaged, shoulders back and down, and your chest lifted. For the bent-over row, keep your back nice and flat (pull your shoulder blades back to help) and knees slightly bent.
*If you find yourself wanting a longer workout, you can always combine workout 1 with this arm burner, this core workout, or this booty burner. You could also do the workout twice through for a 40-minute workout. A little note: aim to work out STRONGER, no longer! Quality trumps quantity, especially when it comes to fitness. Don’t do too much, as it can lead to overtraining, burnout and even injury. Be smart, mmm k?
From now until next Sunday night (2/2), comment below to check in for your workouts!
You do not have to be following the fitness plan exactly to participate in check-ins. Just leave a comment with what you did that day and how you felt. Each time you comment, you’ll be entered for our Week 1 giveaway, courtesy of our sponsor White Plum.
White Plum makes gorgeous printed leggings, tops, jewelry, kids’ clothing, and accessories. This week, they’re giving away 5 taupe Ultimate Leggings Tunics,
5 Multi-Color Nordic Leggings,
and 5 black Behati Scarves
for a total of 15 winners. They also kindly offered a 20% discount code. Use the code “WINTERSHAPEUP20” to get 20% off all orders from now until February 1. I might need to order these leggings…
I hope you love this week’s workout!! Thank you in advance to all of you for your participation, energy and hard work! Anne and I are so happy to be a part of this year’s Shape Up. It’s exciting to watch you accomplish your fitness and health goals <3
xoxo
Gina
Feeling sore today after workout #1 (with an added booty burner), but looking forward to a steady state run to put towards my training. Thanks for encouragement! It hurts so good 🙂
Woke up sore from video yesterday, but managed to make it to a strength class at my gym this morning. Tomorrow may have to be my rest day!
Tabata WOD at crossfit today!!
Taking a zumba class tonight!
Yesterday ended up being an unintentional rest day for me. So I just completed workout 1. Loved it! I can always count on you having quick yet effective workouts, which is exactly what I need. Thank you!
Oh my gosh. Workout #1 was KILLER. Much more difficult than it looks. I loved it!
Just completed workout one! yesterday I did the 30 minute steady state.
Loved this workout.. I just did a mat pilates class.
Checking in for today. I will be making up last night’s Work Out #1 tonight at the gym!
Did workout 1 for the first time today! The HIIT blasts were killer. I had to rush to a meeting, so I took a cool shower as soon as I’d finished, but all throughout the meeting I was feeling HOT and a bit sweaty from having had my heart rate elevated.
I’m saving Workout 1 and a plank burner for tomorrow. Barre class today…. feeling the burn!!!
Hell of a workout! Big love!
Right now I haven’t done much exercise for the day but I plan to take the dog on a walk later and that always makes me feel really good! I love endorphins!
I did Workout 1 last night–great workout! Planning on 30 minutes of steady state cardio tonight.
I did 45 minutes of cardio kickboxing today, but my arms are so sore from Workout 1. I had to do push-ups in my strength/cardio class at the gym yesterday too, so all the burpees and pushups in workout 1 added some extra challenge to my regular routine 😀
Wow I thought I would handle this workout with no problem but trying to do the exercises at your speed really made it tough for me!
Did week 1 workout for the second time today. Gina – I think I am going to have a love/hate relationship with you these next few weeks. Keep it coming!
Definitely feeling it in my thighs from yesterday – thanks for a tough ol’ workout! English weather wasn’t playing ball with a 30 minute run today, so I switched things around a bit and did Jillian Michaels’ Yoga Meltdown DVD. Fingers crossed the blustery weather ceases so I can get a run in on Saturday, instead!
Planning to do 20ish mins of steady state and then my normal leg weights circuit today. My booty and middle back are so sore from Workout #1! I went to bed so early last night because it wore me out- GOOD!
Checking in for last night’s workout – which was teaching BodyPump and Turbo Kick, so no WSU workout so that I don’t overtrain, but I plan to OWN that workout on Thursday 🙂
I did Workout 1 again today. The squat jumps with rotation were killing me- on the last round I did the squat jumps without the rotation to get through it! I also went on a snowy nature trail walk- snow is a rare thing where I live; it was beautiful.
Staying on track so far! Took yesterday off, and will be able to do more at the gym today. Planning on doing some circuit training with a little cardio mixed in. 🙂
Did an intense hour on the elliptical, as well as some weights/strength. Ugh, I’m tired.
Workout #1 was excellent – funny how you kept “missing” out on the burpees!! Can’t wait to see what next week brings us!?!?
Legs a little sore from Workout 1 yesterday! Excited for my steady state run (probably 3-4 miles) when I get home!
Workout 1 was such a wonderful challenge!! I cannot wait to see what the other workouts are like!!!
6 mile run today.
Phew, did the workout last night and you weren’t kidding about it being a doozy! I’m already sore…
Loved workout 1! The squat jump with rotation burned so good.
Today was a doozey!
30 minutes of HIIT on the elipitcal 30 seconds on/off
Then 4 rounds of:
30 jumping lunges
10 hand release PU
15 Box Jumps
15 Dips
20 Situps
20 Snowboard Jumps
20 supermans
I was a hungry girl today
My quads and glutes are begging for mercy today!!!
Tuesday was an easy day… 30 minutes yoga stretch and a 3 mile walk.
Just did my first WSU Week 1 workout!! This was my first WSU and I consider myself in pretty good shape but that was an AWESOME workout!! And it was quick & easy to do at home while my kiddos napped!! Thank you! Looking forward to the rest of WSU!
Did 1.5 hours of snow tubing today with my school kiddos (hiking up a really steep hill) as a sub for 30 min easy steady state! 🙂
30 min. on the elliptical watching trashy TV for today’s steady state. 🙂
Did 1 hr. on the treadmill.
I did Body Pump today (and took my boyfriend along for the first time!) and then it’s workout 1 and plank burner tomorrow! Lookig forward to Friday rest day!
Week one workout left me so sweaty last night . Cleaning the dust off the treadmill now for steady state right now.
Resting today because I’m feeling a bit under the weather…but I’m downing the vitamin C like there’s no tomorrow, so hopefully after some sleep I’ll be good to go for weights+running tomorrow!
Today I did Bob Harper’s Inside out Method – Strength workout. Ouch! I many not work tomorrow, but I’ll appreciate it in a few days 🙂
got in my 30 of steady state this morning on the treadmill.. stay warm and safe everybody!
Today I did a double run 25 min/3.5 miles and 40min/5.83 miles and lifted weights with my team- a quick circuit that only took about 20 minutes
Did a 60 minute stationary bike yesterday. The WSU workout today was harder than the first time without a rest day in between. Going to feel it tomorrow, but that’s a great feeling!
Day 3 check in- Rest day! I cannot even remember the last day I took off of the gym. I got home from work, felt tired and COLD! Ready for Spring! Tomorrow is running and kneehab!
I did workout 1 today and it was great!
Commented in the wrong place, Oops. Anyway, today was Workout 1 & Plank Burner. I’m still sore from Monday but I managed to do more pushiups!
Made today my *off* day, but made sure to include a 30 minute walk (to and from work!)
Completed a HIIT session today…late to the winter shape up party..but plan on completing workout 1 tomorrow or Friday!
Did 30 minutes on the elliptical with an incline and my booty was feeling the burn!
about to go down and do the week 1 workout for the first time–very excited!