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. Claire on January 28, 2015 at 4:28 pm

    I did workout 1 x 3 yesterday. It was killer!

  2. Liesl @Fitnessinthekitchen on January 28, 2015 at 4:30 pm

    Rocked some steady state cardio today, 4 miles on the treadmill!! Tomorrow, Workouts #2…can’t wait, it looks AWESOME!

  3. Nikki on January 28, 2015 at 4:54 pm

    Today I did WO #1 x3 and 35 minutes on the elliptical!

  4. Becky on January 28, 2015 at 5:23 pm

    Is this where you enter the giveaway? I have been checking in on fb group. OOps! WO2 & TBE done for today!

  5. Emily on January 28, 2015 at 5:23 pm

    30 minutes on the elliptical!

  6. Nour @ Kale and Coconuts on January 28, 2015 at 5:29 pm

    off day today–the little guy woke up at 4am and was fussy until wake up time. so tired! Will resume tomorrow!

  7. Ellie on January 28, 2015 at 5:41 pm

    I incorporated some bodypump for one of the workouts today, but yesterday I did my steady state!

  8. kandi on January 28, 2015 at 5:45 pm

    I just did 2 rounds of Workout #2. Is Gina trying to kill of us?! Hurts so good!

  9. Lea on January 28, 2015 at 5:53 pm

    got my steady state in today 🙂

  10. Michelle on January 28, 2015 at 6:09 pm

    The combination of HIIT and muscular endurance killed me today!

  11. melodie mcgarrah on January 28, 2015 at 6:12 pm

    Today i did 1 hour of camp gladiator boot camp. It was alot of cardio in Tabata time intervals.

  12. Kari on January 28, 2015 at 6:14 pm

    Forgot to check in with my steady state yesterday – did a long walk with my dog. Just finished today’s workout 2 + total body endurance… legs are burning!!

  13. Janna on January 28, 2015 at 6:23 pm

    Workout #2 + total body endurance= holy sweat fest!

  14. Melissa on January 28, 2015 at 6:32 pm

    I think an off day is in order today! Maybe some warm yoga tonight will do my poor tired muscles some good!!

  15. christina on January 28, 2015 at 6:37 pm

    I did WO#1 – on a bike, thankful I can do that with a completely torn ACL – Our bodies can do great things when we put our mind to it! No excuses!

  16. Mary Beth on January 28, 2015 at 7:05 pm

    Work out 2 plus total body endurance today! I only did two rounds of the work out and one round of tbe due to time constrains. I was a schwetty mess though!

  17. Sandra F. on January 28, 2015 at 7:07 pm

    So today I did the endurance first- 20 rounds, then the HIIT for 20 minutes. It was a tough one but knowing tomorrow is a rest day, I pushed through!! 🙂

  18. Jamie on January 28, 2015 at 7:17 pm

    Did the endurance workout this morning before work and then C25K this evening 🙂

  19. Gina G on January 28, 2015 at 7:18 pm

    Checking in!

  20. meaghan karanasios on January 28, 2015 at 7:39 pm

    I had hip surgery in Dec so I’ve had to make some changes from my typical high impact workouts since I can’t do much below the waist. Monday I stuck to strength training using the total fitness app. Tuesday I walked and Wed I went swimming with a floaty between the legs so I just used my arms.

  21. Liz on January 28, 2015 at 8:19 pm

    Workout #2 and a quick full body circuit done!

  22. Leah on January 28, 2015 at 8:50 pm

    Workout 2 and muscular endurance… Wowzers! You kicked my butt! Ready for rest day tomorrow 🙂

  23. melissa on January 28, 2015 at 9:02 pm

    Tonight was steady state—5ish mile run with a great friend with perfect weather and a beautiful sunset!

  24. Kim N on January 28, 2015 at 9:29 pm

    I didn’t actually rest on sunday like I should’ve . I ran 5 miles then did th 21 Day Fix Dirty 30 and Ab Fix workouts.

  25. Kim N on January 28, 2015 at 9:30 pm

    I ran 3 miles on Tuesda y in the bitter cold! The hank goodnesPhilly didnt get dumped on

  26. Angelica on January 28, 2015 at 11:06 pm

    I ran hills today because I worked late last night (so I’m a day behind the schedule)

  27. Carlos Hernandez on January 28, 2015 at 11:12 pm

    Long day, but got some sprints in. Getting faster and working harder 😉

  28. Jen on January 28, 2015 at 11:39 pm

    Checking in for Wednesday… kickboxing class (i.e. steady state) this morning!

  29. Jen on January 28, 2015 at 11:42 pm

    Checking in for Thursday as well… a nice active recovery day today, took a hot power yoga class.

  30. Nadine on January 29, 2015 at 2:01 am

    i need to pay better attention! I’ve been to this page every day all week and never noticed the giveaway! Checking in with steady state on Wed!

  31. Ashley V on January 29, 2015 at 3:49 am

    I did workout 2 and nearly died. Thanks for that! 😉

  32. melissa on January 29, 2015 at 5:35 am

    A day off from the schedule but did a strength workout today with tabata finish – I may be really sore tomorrow!

  33. Karen on January 29, 2015 at 5:37 am

    Took a rest today and slept in…although I may try to squeeze in a Barre video this afternoon if I get out of work at a decent time.

  34. Alexandria @ Al2getherfit on January 29, 2015 at 6:02 am

    I’m excited for a REST day today! I’ve been doing the workouts and training for a half marathon and today is a rest day for BOTH! Jumping with joy over here! 🙂

  35. Lindsay on January 29, 2015 at 6:04 am

    Definitely enjoying my rest day today. (I’ll probably sneak in some Yoga later today, so we’ll call it “active” recovery.)

  36. Abby on January 29, 2015 at 6:05 am

    Checking in!

  37. Allison Galassie on January 29, 2015 at 6:09 am

    Checking in for my off day!

  38. Ashley on January 29, 2015 at 6:10 am

    Started late due to some work obligations, but just finished an early morning sweat sesh with Workout 1 and feel great! Definitely a sweaty mess, but can tell I’m going to enjoy an energy burst from this the rest of the day! Wahoo for exercise endorphins!!! : )

  39. Kara on January 29, 2015 at 6:11 am

    I did workout #5 this a.m. I can’t really run right now due to a bad knee, so I walked. Still a great workout! I think next time, I”ll try it on the stairmaster.

  40. Nikki S on January 29, 2015 at 6:19 am

    Instead of a true rest day, I started my morning with a 30-minute cardio workout from PopSugar because I’ve been doing their 30 day Fit in 2015 challenge since the start of January and want to see it through to the end even though I’ve also started this Shape-Up.

  41. Allison T. on January 29, 2015 at 6:45 am

    Stepped out of my comfort zone and took a cycling class for my steady state.

  42. Angela M on January 29, 2015 at 6:46 am

    My legs are super sore from the intense workout #2 yesterday, but instead of a Rest Day, I went to the gym and walked on the treadmill for 50 minutes to stretch everything out and loosen my legs up!

  43. Laurie O on January 29, 2015 at 6:50 am

    I took a Grit (HIIT class) yesterday. It was a strength day, so we did a variety of strength and plyometrics!

  44. Lauren W. on January 29, 2015 at 7:02 am

    I took a 45 minute Flywheel class this morning for steady state– killer with my sore legs from Workout #2 🙂

  45. Kaylin on January 29, 2015 at 7:20 am

    Here’s my check in for yesterday! Did WO #2 three times last night and the endurance workout 2x! Such a killer workout. Thanks!

  46. Jacki on January 29, 2015 at 7:28 am

    I’m doing half marathon training, so I ran 4.5 miles today!

  47. Kady on January 29, 2015 at 7:29 am

    Rest day today, the glutes need it! I will probably do some walking and stretching.

  48. Jamie on January 29, 2015 at 7:51 am

    Steady State today for about 40 minutes with a lovely at-home dance workout called SoliBeat 🙂 Love it, even though I look like a total goober doing it!!!

  49. JoHannah on January 29, 2015 at 7:57 am

    Rest day…I will take it!

  50. Lauren on January 29, 2015 at 8:16 am

    Rocked out steady state, sore muscles but pushed through!

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