Winter Shape Up 2014 Week 3 Workout + Sizzlefish and Cabot giveaway

Hey guys! Happy Monday and happy third week of the Winter Shape Up! Just finding out about the challenge? Be sure to check out all of the details here, along with your meal plans, workout and form cues. Thank you so much to everyone for participating and for your awesome feedback!


As I mention in this week’s video, this is the week that determines whether you are going to finish strong and victorious, or fizzle out. Don’t let it happen! Make the commitment right now to finish with the same intensity and motivation. You’re halfway through already, and I hope you’ve been able to see some awesome fitness gains and a boost in energy.

Week 3

Here’s what the Week 3 workout schedule looks like:


Week 3 schedule

10 minute steady state: anything you’d like. Treadmill, elliptical, Stairmill, dancing, spin, you name it.

Hill 30 minute booty blaster (you can jog during this workout instead of running, if you’d like)

Plank and pushup challenge: try to hold your plank for as much of one minute as you can. (If you need to take breaks, it’s ok! Just set a timer for one minute and plank as long as you can. Come back after any rests until the minute is over.) Pushup challenge: set the timer for one minute and bust out as many pushups as you can during the minute. Modifications are fine! Wall pushups, knee pushups, clapping pushups… your choice

Flexibility day: take a yoga or Pilates class you love, or enjoy a nice long stretch.

10 minute HIIT: Alternate 30 seconds easy, 30 seconds HARD for 10 minutes total.

Feel free to shuffle around the workout plan to accommodate your personal needs and schedule. The beauty of Winter Shape Up is that you can participate as frequently as you’d like, and will hopefully get some new ideas to change up your routine. A friendly reminder: do not perform high intensity intervals on consecutive days, and avoid working the same muscle groups day after day. Your body needs a chance to rest and recover. As always, check with a doctor before making any fitness or nutrition changes.

 Let’s get this Week 3 party started!

Here’s the video:



Week 3 workout

And tips/form cues:


Make sure that you’re warmed up before starting this workout with at least 5 minutes of moderate intensity cardio. This workout is a little different from the last two, as you’ll perform your strength first and then the HIIT in a solid set at the end. Pace yourself! It feels really easy at first… and then it’s not πŸ˜‰

Watch Meredith if you’re looking for more of a challenge and Megan for low-impact modifications. Be sure to honor your body and any considerations you may have.

HIIT training is intense! Be sure that you have a solid cardio base (at least 30 minutes of steady state cardio) before experimenting with interval training. You could always just do the 10 minutes of strength and follow with 10 minutes of steady state instead of the HIIT.


Plie squat and bicep curl: make sure your legs are wide, and toes are turned out 45 degrees. Squat keeping nice posture, core tight, and endeavor to get your thighs parallel to the floor. As you come up, complete a regular bicep curl

Squat to overhead press: touch the floor with your weights, then come through a bicep hammer curl into an overhead press

Jumping squats: land with a soft knee and power up as high as you can during the jumps. Low impact modification is to touch the floor, then reach up towards the ceiling.

Single leg deadlift row: you can do this without the single leg option to make things a little easier. Make sure to keep a flat back, a tight core, and squeeze your shoulder blades

Overhead tricep extension : keep the weights framing your face (avoid letting the elbows shoot out the sides) and as you extend, squeeze your triceps and exhale

Chest press and hip raise: squeeze your chest to perform a standard chest press, and as you extend your arms, perform a hip raise, engage the core. Keep a 90 degree angle with your elbows as you lower the weights

Side leg drops: make sure to keep both shoulders glued to the floor and use your obliques to drop your legs towards one side before carefully coming back to center

Plank: hips down in line with your body. You can do any plank vacation you like πŸ™‚

*If you find yourself wanting a longer workout, you have a couple of options. You can repeat the strength set in a circuit, up to 3 times total before completing the HIIT. This will increase the workout time to 40 minutes. Or, you could do 2 HIIT rounds for a 30-minute workout. I wouldn’t recommend repeating the HIIT set more than once. Remember: work out SMARTER, not LONGER.

Many thanks to our amazing Winter Shape Up sponsors:

Unnamed 1


(White PlumSabraReebokCabot, StonyfieldSizzlefish and Fitfluential)

and congratulations to last week’s Sabra winners:

Alexandria and

Mary !

Both winners have been emailed πŸ™‚

This week’s workout giveaway is courtesy of two sponsors, Sizzlefish and Cabot. 


Sizzlefish provides portion-sized frozen fish for ideal training fuel. I love the idea that the fish arrives already portioned, along with quick and healthy prep ideas. Two lucky winners will each receive the Omega 3 Protein Mix, which includes two types of salmon, trout, cod, catfish and haddock. (<– I just salivated writing that. Guess we’re having fish for dinner tonight)

The second part of the giveaway is from Cabot, makers of the “World’s Best Cheddar,” and are owned and operated by 1200+ family farms throughout New York and New England. Their cheddar is also lactose-free! This week’s two winners will also receive a $25 gift box of Cabot cheese:

Cabot gift box thumb copy

To enter, be sure to check in on this post every day during week 3! (Yes, you get 7 chances to enter!)

I’ll announce the winners next week in the Week 4 post. The shape up is flying by!

Cheers to making it though the week 3 hump! Smooth sailing from here on out. You can do it πŸ™‚

Let’s get this party started.


*Be sure to post your sweaty workout pics and clean eats on Twitter, Instagram (@fitnessista @fannetasticfood #wintershapeup) and in our Facebook group, too! We love seeing them πŸ™‚ 

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  1. I really enjoyed the booty burner on the treadmill. love mixing it up!

  2. Did Workout #3 this morning followed with some cardio. My calves were super sore this week. I think it was something in the Frost HIIT workout I did on Wednesday. I love it when something new is sore. Lets me know I’m working a muscle that has been resting too long. πŸ™‚

  3. week 3 workout

  4. Today did 4 miles on the elliptical followed by an arm and ab burner!

  5. Taking an impromptu relax day.

  6. I subbed in a RIPPED class at my gym for the week three workout. My heart rate was way up there, and the pushups were intense and seemingly never ending. Looking forward to week four!

  7. Ready for week 4!

  8. 5 miles and planks and push-ups-can’t wait to go to the gym tomorrow and change things up!

  9. Paige Callahan says:

    week 3 workout and 8.5 mi run

  10. Week 4, strength section times 2. Didn’t feel like a run.

  11. Did Workout 3 today, strength three times, HIIT once… getting used to these burpees!! Woohoo!

  12. WW#3 with the hubs and a 10 minute HIIT workout using Fitness Blender. I am a sweaty mess! Shower time:)

  13. Christina C says:

    Austin marathon today!

  14. Week 3 complete. Excited to see what week 4 has in store.

  15. Week 3 workout + barre class today. Ready for week 4! πŸ™‚

  16. Samantha Davis says:

    3 mile jog today plus week 3 workout…still deciding about that extra 10 minutes of hiit haha.

  17. treadmill 3 miles

  18. Didn’t get to workout like I wanted today, only walked for about 20 minutes on the treadmill. Something is better than nothing. I will do wk 3 workout tomorrow and just push back wk. 4 by a day.

  19. I’ll adjust my workouts this week but I had to take a rest day today instead of Monday because of a horrible migraine. Hoping to feel better tomorrow and make it up then!

  20. Had a relaxing sunday, errands, and “no more trouble zones” for my workout!

  21. Workout 3 and 10 mins HIIT done!

  22. 2 rounds of WO #3 strength portion and a couple walks with the dogs + a doggy “play date” today. Trying to let my aggravated leg heal a little and figured high impact HIIT wasn’t the wisest move today πŸ™

  23. 6.5 mole run in beautiful 65 degree weather….hello, Sunshine!!!

  24. did workout 3 yesterday in the short time i was home. felt great to have the energy!

  25. no time for a full workout today so i did the pushup/plank challenge and an ab burner

  26. Hit workout 3 to make up for yesterday!

  27. My legs are shaking!

  28. I tried to check in yesterday but the site wouldn’t load. Here I am checking in now for my steady state yesterday!! Thanks for the workout plan!

  29. This has been a good reminder of how fast time passes, whether I am working out or not, and how important planning is for fitness in my life! Got thrown off by an ice storm, power outage, and some insanely busy work weeks. Back on board- going for a run today and taking a serious look at my schedule to figure out how to best fit sweat sessions in. Thanks for the motivation everyone!

  30. It started pouring when I was about to go run, so I jumped rope and ran up and down stairs in my house (which my dog thought seemed to think was both hysterical and weird) as a warmup and did workout week 1 again to jump start back into the challenge. So sweaty, and so stoked. Actually the first time I have worked out in the presence of my boyfriend too πŸ™‚ He is impressed with the workout, good job Gina and friends!

  31. Just began my first day of half-marathon training. There is so much snow though I had to do it on an indoor track. I have plans on doing Winter Workout 3 tomorrow and some very needed yoga tonight.

  32. Lunch break walk! And occasionally doing the stairs over and over at work. Shhhh.

  33. On the treadmill doing 40 minutes before work.

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