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* 🙂
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)
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:
Wild Blueberries / Cabot / Sabra / Sizzlefish / About Time / Fitfluential
This week’s featuring sponsor is About Time.
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. 
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
I already did body pump this am before seeing this, but I’ll def check out the workouts this week 🙂
My longer, my formal workout will be this afternoon but as is the norm, I started my workday with 50 (traditional) push-ups and 100 squats before I even jumped in the shower.
Sunday- run day! 🙂
Sunday was a rest day indeed!! Today is a 5 mile run and workout #1! Can’t wait to start (on lunch break!)
I ran Sunday!
Oh my gosh, I can’t do my Workout 1 till tonight but I’m itchin’ to get to it 🙂
Doing the workout tonight, super excited!
Having the best morning! I was actually able to get the baby back to sleep this morning and did three rounds of workout 1! Felt so good! Easier this year not being pregnant and all 😀
Even got the hubby to do Monday’s cardio with me! This year is our year!!!
I did 2 rounds of workout #1 this morning and I am a sweaty beast! Thanks Gina!
Ready for Workout #1 at lunch today~~~ !!
Sunday was rest day but today I will be completing the workout as soon as I get home from work!
Workout #1 kicked my butt, loved it!
I checked out the video for Workout #1 and about ready to start! And later today I am attempting Gingerbread Amazeballs – hopefully my husband likes them too = )
Completed workout #1 three times!!! Loved it!
Did and LOVED workout one this morning in my teeny tiny hotel gym. Great way to start the week!
Did you schedule Thursday as the rest day this week because SCANDAL is coming back?!?!?! I don’t know about you, but nothing gets in the way of my Scandal-watching, not even WSU 😛
Somehow totally forgot WSU started today (okay, technically yesterday, but my rest was stellar). I ran this morning so it looks like I’ll be mixing the schedule up a little and doing workout 1 tomorrow. Woot woot!
Started the morning with 2 rounds of workout #1 and a warm-up!
so excited to start today.Zumba this evening.
Monday was Spin Class day so I’m doing Workout #1 on Tuesday – Can’t wait!!! 5am!!!
sunday was a rest day, and today is hot yoga!
Had my workout scheduled before I saw this, but it was similar – compound weight movements with HIIT intervals (Fitness Blender!) I’ll be doing Workout #1 later this week!
Did the first workout this morning before work, while watching the news reports about the huge blizzard on the way! It was a tough workout, but I’m glad I did it. Looking forward to more!
Looking forward to trying workout 1 tomorrow since I did BodyPump yesterday. I’m going to rest from the weights and stick with just teaching Pilates today.
Did a sweaty 45 minutes of spin + Total Endurance Workout
I actually taught a Kettle cardio class on my rest day :(. – I have planned a rest day for tomorrow – Tuesday.
I taught an early – 5:30 AM – Kettle cardio and core class this AM and will teach a Hot Barre class this evening. Looking forward to a rest day tomorrow – might do 30 mins of steady state, like walking the pup, just to get my legs moving and the soreness out!
I took a Zumba class yesterday. It was fun!
Today I did workout #1. My legs were BURNING from the squat jumps and jumping lunges.
Got my butt kicked at Orange Theory yesterday, so just going to stick to stretching and light core work today.
workout #1 kicked my trash
Can’t wait to start this program today!!! I love all of this because I can do everything with my ids at home today (snow day :).
Did Workout #1 (not so) bright and early at 5am this morning! 🙂 I ALMOST didn’t do it and was going to just do the stair-master or jog on the treadmill. I had left my FlipBelt that I carry my phone in when I’m working out at home – it made it really difficult to do some of the movements, especially the tabata stuff when I was worrying about where to put my phone lol (I needed my phone to listen to my music through my headphones and to hear my timer app for the tabata stuff.).
Anyway, I made it work and loved it! I totally could’ve just swapped today and tomorrow’s steady state workout, but I really wanted to do this workout today.
Can’t wait to get off work to do workout 1!!!
Did workout #1 this morning! The tabata round was a nice way to get (and stay) sweaty throughout 🙂
I went for a long walk with a friend on Sunday. It was glorious! And tonight I’ll be running and completing work out 1!
Workout # 1 at lunch and flow yoga tonight 🙂 yay WSU!! Just reading the comments from others is pumping me up to join in. Thanks Gina!
I’m training for a 1/2 marathon, so I juggled some of the workouts this week. Yesterday (Sunday) was a strengthen day, and I didn’t see the post before I went to lift weights, so I’ll have to wait until later this week to give Workout #1 a thorough go!
Completed workout #1 at the gym this morning. That third Tabata round is a killer!
Worked out this morn 🙂
Ready to start the week off right! Setting myself up for success! 30 min steady run at lunch today then will be doing workout #1 at home before dinner!
Sunday i ran 5 miles at steady state. Saturday works best as my rest day.
Today i participated in camp gladiator boot camp which included weights. Can’t wait to try out workout 1 on wednesday!
This morning I had to squeeze in a 30 minute dog-walk (husband had to work super early) but I’m looking forward to workout #1 as soon as I get home from work tonight!
So glad the WSU finally started! I needed a change up in my routine. Loved WO#1…did it at 5am this morning 🙂
I’ve been waiting for WSU! Did two rounds plus some push-ups while my kiddos played.
Quick run plus 30 minute walk this morning!
Snow day! Did workout #2 and the total body endurance (minus the pullups). Kicked my ass!
Workout #1 this morning. The tabatas were killer!