Winter Shape Up 2015: Week 1

Hi friends! I am SO excited about this year’s Winter Shape Up! Here is the week 1 schedule. Please feel free to modify or adjust as you see *fit* 🙂

Wsu2015 week 1 schedule

Workouts for this week:

Workout #1 (Follow along video option)

Steady state: for this workout, you are going to complete 30 minutes of steady state cardio with a mode of your choice. Go for a run, a brisk walk, hop on the StairMaster, try a mix of your favorite cardio modes, or take a class you enjoy. If you take a class, make sure it’s not interval-based, and go for more steady state, like dance, kickboxing or Zumba.

Workout #2 (Follow along video option)

Total body endurance

Workout #5

 

Ideas to shuffle the workouts around:

-Make sure that you are not doing strength on consecutive days. Try to do workout #1 1-3 times total. Three is just a maximum amount; if you do the workout just one time though, that’s great!

-Alternate cardio intensities. For example, I would not do workout #1 and workout #2 on consecutive days since they include intense intervals! Sandwich an easy steady state or off day in there.

-As always, check with a doctor before making any fitness changes. Honor your body and modify as needed.

 For all of the weekly workouts and meal plans, be sure to check out the intro page!

Special thanks to this year’s Winter Shape Up sponsors:

SPONSORS.png wsu2015-sponsors.jpg

 Wild Blueberries / Cabot / Sabra / Sizzlefish / About Time / Fitfluential

This week’s featuring sponsor is About Time.

About Time Logo

They have a variety of protein-packed products, sweetened with Stevia, and in a variety of delicious flavors. I’ve had their birthday cake protein powder before and thought it was delicious! Some of their other whey protein powder flavors include: cinnamon swirl, mocha mint, peanut butter (!), chocolate, strawberry and banana. They kindly offered a jump start pack for a lucky Shape Up participant, which includes a 2-lb. container of whey protein powder, and Cleanse (which has green coffee bean). The prize is valued at $85. jump-start-pack-main-product-whey-cleanse

To enter, leave a comment below (on this week 1 workout page) each time you complete one of the workouts above. (So Sunday, you get a freebie: it’s a rest day!) The lucky winner will be announced in the Week 2 workout schedule post.

Let’s get this Shape Up party started!!

xoxo

Gina

 

601 Comments

  1. Aaron on January 23, 2015 at 9:18 am

    Quick question – I typically do hot/not hot vinyasa yoga and another hot blend type of class at least two times a week. What should I sub those for? I work at the yoga studio (not teaching yet) so skipping them isn’t really an option 🙂

  2. Lauren on January 23, 2015 at 9:26 am

    Is the meal plan also launching early? I’m hoping to do my shop sometime this weekend.

    Thank you!!!!

    • Charlsie N on January 23, 2015 at 10:17 am

      I was wondering that too!

      • Kaylin on January 23, 2015 at 10:23 am

        I asked Gina and Anne over Twitter and Anne said she would post them on Friday (today) for those that meal prep 🙂 Hopefully she still will, although I did see she was sick this week on her blog post today!

    • Fitnessista on January 23, 2015 at 2:23 pm

      yep, anne just posted it!

  3. Cai on January 23, 2015 at 9:31 am

    So excited for this! But one question–where can I find links to the workouts?

    • Fitnessista on January 23, 2015 at 2:23 pm

      they’re going to be on this page by sunday night!

  4. Sandra F. on January 23, 2015 at 9:50 am

    I’m with Lauren – would love to mela prep this weekend 🙂 Thanks, Gina! 🙂

  5. Katie Hood on January 23, 2015 at 6:26 pm

    Sooooooo excited. 🙂

  6. Crystal on January 24, 2015 at 7:14 am

    Can’t wait for WSU 2015! For those of us that are snowed in to get in a run or have a small Boston apartment “home gym”, would SoliBeat be a good alternative for a “steady state”? What do you recommend?

  7. Megan on January 24, 2015 at 3:55 pm

    Im so excited! I’ve been looking forward to this WSU for weeks!

  8. Erika S. on January 24, 2015 at 5:23 pm

    I LOVE spicy and the Cabot Hot Habanero is soooo good!

    I’m excited to do WSU this year!

  9. Jen on January 24, 2015 at 9:55 pm

    Yay! Love the shape-ups! It’s Sunday where I am already, and I am definitely taking a very much needed rest day today.

  10. Liesl @Fitnessinthekitchen on January 25, 2015 at 4:12 am

    Thanks again for doing another Shape Up! Excited to try the workouts and modify them to suit my needs. Your programs always give me fresh and new ideas!

  11. Stephanie on January 25, 2015 at 6:35 am

    Doing some solid resting today, back at it tomorrow!

  12. Lauren on January 25, 2015 at 8:25 am

    I had to switch your schedule around to accommodate mine but I did Workout #2 and the total body endurance today (sunday)! 🙂

  13. Tracy on January 25, 2015 at 11:04 am

    Super excited to start tomorrow! WO#1 looks like a good one. I love tabatas! 🙂

  14. Angela on January 25, 2015 at 11:16 am

    Loving the rest day today and super excited for the great week ahead! 🙂

  15. Laura on January 25, 2015 at 12:37 pm

    I am so excited to get started with this winter shape up tomorrow! It’s time for this mommy to finally spend some time on herself!

  16. Nora on January 25, 2015 at 12:43 pm

    Where can we find workout #3?? I don’t see it above! Looking forward to Winter Shape Up!!

    • Fitnessista on January 25, 2015 at 12:47 pm

      Workout 3 isn’t on the schedule until next week 🙂

  17. Kara on January 25, 2015 at 2:02 pm

    Thanks for putting this together, Gina! I know today’s supposed to be a rest day, but I did 40 min easy on the bike.

  18. Kristin on January 25, 2015 at 2:30 pm

    I did workout #1 x’s 3 today. It was so awesome!! Defiantly pumped for the rest of the workouts!

    • Fitnessista on January 25, 2015 at 8:54 pm

      yesss! so happy you liked it!

  19. Mary Beth on January 25, 2015 at 3:13 pm

    So excited to join in this year!!

    • Fitnessista on January 25, 2015 at 8:54 pm

      so glad you’re joining in!

  20. Katie O on January 25, 2015 at 3:33 pm

    I’m thrilled for this! I’m really needing to build up muscle…

    Also,

    Sunday rest day achieved! 😉

  21. Ashley on January 25, 2015 at 3:38 pm

    I can’t wait! I’m really looking forward to this! I love this site!!

  22. Charlsie N on January 25, 2015 at 3:51 pm

    Love rest days!

  23. Yaara Leve on January 25, 2015 at 4:06 pm

    Gina! This is so organized and professional and carefully thought it! Prob the best WSU yet! You rock girlfriend! I’m so excited to shake things up! Woot woot!! 🙂

    • Fitnessista on January 25, 2015 at 8:54 pm

      thank you, yaara!

  24. Ash on January 25, 2015 at 5:04 pm

    I know it’s a rest day, but I jogged 3 miles and walked the dog for 1. It was too beautiful of a day not to be outside. I’m excited to participate in my first WSU!!

  25. Laura on January 25, 2015 at 6:25 pm

    Snuck in 3 chilly miles running outside today! Shuffling my workouts around a bit.

  26. Katie G on January 25, 2015 at 6:46 pm

    For my rest day I did a relaxing yoga routine to prepare me for the week!

  27. Kelly on January 25, 2015 at 6:52 pm

    Had a light day at the gym today… 3 mi steady state + some abs and one of your old arm burners! Ready for this week!

  28. Christina on January 25, 2015 at 6:54 pm

    so excited to start workout #1 tmr!!

  29. Cayla on January 25, 2015 at 6:56 pm

    Active rest day = walking all day at Disneyland!

  30. Masala Girl on January 25, 2015 at 7:55 pm

    so excited to do this tomorrow! up at 8 before my first class 😉

  31. Priya on January 25, 2015 at 7:56 pm

    yay ive been waiting for shape up! love the format!

  32. Michelle on January 25, 2015 at 8:00 pm

    I did workout #1 x 3 today. I skipped the tabata due to some knee pain, but I did some steady state cardio instead.

  33. Nicole Gardner on January 25, 2015 at 8:05 pm

    Skied all weekend, so a rest day today was very much needed!

  34. Shayna on January 25, 2015 at 8:42 pm

    That protein powder sounds delish! Can’t wait to start the WSU!

  35. Ilene on January 25, 2015 at 11:42 pm

    Rested today! 🙂

  36. Missy on January 26, 2015 at 2:30 am

    Going for 10,000 steps today!

  37. Erin M. on January 26, 2015 at 3:03 am

    I ran yesterday since it was actually sunny out and I need to change my rest day to Thursday. The workouts look like fun! Can’t wait to try them!

  38. Kara H. on January 26, 2015 at 3:23 am

    Workout 1 done three times through! My legs were burning. Thanks for the great workouts!

  39. Lindsay on January 26, 2015 at 3:59 am

    Just finished two rounds of Workout 1! I didn’t wake up early enough to have time for three rounds, whoops. Next time! Awesome workout!

  40. Krystal on January 26, 2015 at 4:12 am

    Ready to HIIT it this evening! 😉

  41. Emily on January 26, 2015 at 4:14 am

    Workout #1×3…DONE! Yea!

  42. Ali S on January 26, 2015 at 4:34 am

    Loved Workout 1 this morning! I started with lower weights, but by the second round I thought I could handle more and I went up to 7.5s! I’m so excited for this, my goal is consistency!

  43. Anna on January 26, 2015 at 4:44 am

    I switched up the workouts and did a steady state yesterday (spin) and a rest day today. Thanks Gina for the workouts!!!

  44. Maria on January 26, 2015 at 4:47 am

    So happy to being doing my 2 WSU with you!

  45. Kelsey on January 26, 2015 at 4:58 am

    Knocked out day #1! Ready for some much needed winter motivation 🙂

  46. Michelle on January 26, 2015 at 4:59 am

    This looks great! Thanks so much for doing this!

  47. Jessica C. on January 26, 2015 at 5:12 am

    Yay! This is my second WSU and I’m super excited! Yesterday was yoga, dog walks and meal prep for my ‘off’ day. It was lovely.
    Thanks to you and Anne for the WSU!

  48. Heather on January 26, 2015 at 5:15 am

    Workout #1 x 3 complete! It’s been awhile since I’ve done jumping lunges and they killed me. Great way to start off my week!

  49. Emily on January 26, 2015 at 5:28 am

    Just finished workout 1, great way to start off Monday!

  50. Kady on January 26, 2015 at 5:49 am

    On Sunday, I took a walk outside for rest day

Leave a Comment





This site uses Akismet to reduce spam. Learn how your comment data is processed.