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. Andrea B on January 27, 2015 at 8:08 am

    I’ve re-worked the schedule to fit my schedule, so on tap for me is Workout #1 after work. Can’t wait to get my sweat on!!!

  2. Kara on January 27, 2015 at 8:18 am

    Did 35 minutes steady state on the elliptical this a.m.

  3. Amy Ramos on January 27, 2015 at 8:22 am

    I did Workout #1 but was only able to do two rounds. I feel great!!

  4. Ali S on January 27, 2015 at 8:23 am

    Finished steady state! All the treadmills in my gym were taken, so I ended up on the erg instead for 10 minutes, then a treadmill opened up and finished up with a 20 minute run!

  5. Morgan on January 27, 2015 at 8:24 am

    My best friend and I did Workout 1 together last night. I was SO sweaty and I definitely feel it in my arms today!

  6. Christina on January 27, 2015 at 8:25 am

    finished my steady state! got some great suggestions for steady state ideas when i posted a question on the Facebook winter shape up page, love having that group to go to

  7. Kady on January 27, 2015 at 8:47 am

    Did cardio on the treadmill and elliptical this morning. My glutes and hammies are sore from workout #1 – and I’m even used to doing these kinds of workouts!

  8. Carley on January 27, 2015 at 8:50 am

    I’m snowed in here in CT today and just did workout #2. It was quick but totally kicked my butt!!

  9. Nikki on January 27, 2015 at 9:01 am

    Early-bird 30-minute steady state workout on the treadmill today watching Friends!

  10. JoHannah on January 27, 2015 at 9:48 am

    Week one, day two, steady state complete!

  11. Tracy on January 27, 2015 at 9:56 am

    Today I chose a vinyasa flow as my “steady state” 🙂

  12. Deanna on January 27, 2015 at 10:01 am

    Done with steady state. 30 minutes on the treadmill at an easy to moderate jog

  13. Leah on January 27, 2015 at 10:03 am

    Steady state done. Combo of treadmill run and elliptical.

  14. Kelley on January 27, 2015 at 10:11 am

    Workout 1 done, enjoying the snow day now!

  15. Annie B on January 27, 2015 at 10:55 am

    Got my 30 min steady state run in (plus some core work in a 30 min CXWorks class)! 🙂

  16. Emily Hagburg on January 27, 2015 at 10:59 am

    Did workout #1 x2 with modifications! Felt good to get moving on this snow day!!!

  17. Samantha on January 27, 2015 at 11:03 am

    Go about an hour in of spinning today!

  18. Heather on January 27, 2015 at 11:13 am

    30 min steady state complete in my lunch break! Gotta love dry shampoo 😉

  19. Bethany on January 27, 2015 at 11:19 am

    lunchtime zumba was my workout today!

  20. Laura @FitMamaLove on January 27, 2015 at 11:22 am

    Just finished my 30 min steady state!

  21. Nikki S on January 27, 2015 at 11:24 am

    Finished 3 rounds of Workout this morning since I ran out of time yesterday. Then at lunch did a new to me 30 minute BOSU ball class. After work today, I’ll take the dog for a 45 minute hike in the snow.

  22. Wendy Heath on January 27, 2015 at 11:32 am

    OMG. Week 1 workout 1 x3 reps done. Holy dirty words… my limbs are noodles. Got 60-70% of the tabata completed! 🙂

  23. Kaylin on January 27, 2015 at 11:35 am

    Did 40 minutes of Steady State and then your Barre Ab Burner! Hoping I can get dug out of this snow tomorrow so I can get to the gym for workout #2 and the endurance workout! PS. My booty is sore from workout 1!

  24. Stacey W. on January 27, 2015 at 11:52 am

    I did workout number one yesterday (commenting a day late!)

  25. Stacey W. on January 27, 2015 at 11:52 am

    Completed 30 minute steady state run this morning!

  26. Lisa on January 27, 2015 at 11:55 am

    I’m a teacher, so I was happy to get a snow day and fit in Workout 1 today- it felt good to start off the week with it 🙂

  27. Jesi on January 27, 2015 at 12:24 pm

    Just finished steady state! Dying a little but what an awesome way to spend a snow day!

  28. Jacki on January 27, 2015 at 12:55 pm

    Did Workout #1 for the first time today.

  29. Carly on January 27, 2015 at 1:00 pm

    Steady state this morning! 3.25 miles done 🙂

  30. Lisa @ Lisa the Vegetarian on January 27, 2015 at 1:09 pm

    Did the day 2 steady state during my lunch break today! I decided to do a dance-oriented workout and had some fun.

  31. Sandra F. on January 27, 2015 at 1:10 pm

    Nice interval ( stationary ) bike session and a burpee for each inch of snow fallen (25!) for my steady state today.

  32. Keri on January 27, 2015 at 1:25 pm

    Steady state at 6:30am before my kids were up. 3 chilly miles outside!

  33. Emily on January 27, 2015 at 1:29 pm

    Getting up early to get my workout in each day, had a little 5:30am steady state today

  34. Lea on January 27, 2015 at 1:33 pm

    excited to start today!!

  35. Alexandra on January 27, 2015 at 2:15 pm

    Just went for a 30 minute jog for my steady state cardio! Gorgeous day to be outside 🙂

  36. Samantha on January 27, 2015 at 2:18 pm

    3 mile jog done for today 🙂 feeling super motivated!

  37. Jackie on January 27, 2015 at 2:32 pm

    30 min of beginners Zumba for steady state today!

  38. Julie on January 27, 2015 at 2:38 pm

    Just got back from 30 minute steady state out in the snow!

  39. Kaitlin on January 27, 2015 at 2:39 pm

    I’m training for a half-marathon so I did 400m intervals on the track. That’s sort of like HIIT training, right? Either way, I got my sweat on, and boy did it feel good!

  40. Kristin on January 27, 2015 at 3:17 pm

    One word after workout 1+3: sweaty!
    I also fit in some 400s on an indoor track, since I still need to train for my half-marathon.

  41. Renae H. on January 27, 2015 at 3:40 pm

    Did a 30 minute run for my steady state today!

  42. Sarah s on January 27, 2015 at 3:41 pm

    Got in a quick cardio and abs routine!

  43. Nour @ Kale and Coconuts on January 27, 2015 at 3:46 pm

    Steady state on the spin bike. done!

  44. Lauren on January 27, 2015 at 3:51 pm

    The only steady state I had was laying on the couch. 🙁 Some nasty stomach bug got me this morning. Hoping to be rested and recovered and back on track By Thursday!

  45. Cayla on January 27, 2015 at 3:54 pm

    Kickboxing + flow yoga for steady state today.

  46. Morgan on January 27, 2015 at 3:56 pm

    30 mins on the bike done!

  47. Sarah on January 27, 2015 at 4:04 pm

    did 30 minutes on the elliptical. lets hope it gets some of the soreness out of my legs from doing workout 1 yesterday!

  48. Emily on January 27, 2015 at 4:07 pm

    Got in a 30 minute, treadmill walk with incline today.

  49. Sarah B. on January 27, 2015 at 4:08 pm

    Did workout #1 x3 and steady state today!

  50. Ash on January 27, 2015 at 4:10 pm

    3 mile walk (45 mins steady state) with the pup. It was a gorgeous day to be outside!

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