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
Excited for rest day today! Walk with my Mom and cleaning the house 🙂
Took my rest day yesterday, but got up early and did yesterday’s workout this morning before work! That Workout 2 was so hard but I feel great!
My Sunday rest day was a long walk on the beach–awesome way to wrap-up a weekend visit to friends in SC!
I’m on a rest day today – actually, I’ll be cleaning after work, and I’ll get a stretch in before bed ..I am feeling a little sore today.
I did a light yoga practice this morning on my rest day 🙂
I did workout #5 today (I did workout #1 was yesterday, so, I wanted to balance out HIIT). I extended workout #5 to be longer-I just repeated until I was finished (55 minutes) and STRETCHED.
I am already feeling the soreness for WSU 2015!
Rest day today is definitely needed! Pretty sore so hoping to make it to yoga tonight
So happy to be part of this! WO 1 done earlier this week, as well as WO 2, didn’t take an off day as muscles needed to warm and be used today… tomorrow WO 1 again! 🙂
Did workout 2 and total body today with a friend. Both of us were dead by the end!
I did workout 2 and 2 rounds of muscular endurance! Ouch!!! Legs will be happy for a day off tomorrow!
brawl barre class today for day 4!
So glad it’s a rest day! I’m tired and sore, but feels great.
rest day for me but walked across campus and back for a juicing workshop!
Did steady state today since I did a rest day on Tuesday. My legs were sore from yesterday and I figured that would help them. Not so much, but it’s getting better as the day goes on.
Running 6 miles today!
Active rest fOr me today- yoga at home!
Checked in on the wrong page! This is from yesterday: I did 3 rounds of workout 2 and 2 rounds of total body endurance.. my buns are hurting already..
A bit sore from yesterday, but I’m heading to a strength training gym class today; I’ll take it easy!
Took a rest day yesterday, and I’m about to do workout 2!
Trying to keep my running schedule up and did a great 4.5 mile run today, felt amazing!
Okay! Workout #2 done and TBE done twice through minus pullups and hamstring curls. Any substitution ideas for these?
Instead of a complete rest day for me, I did a light elliptical workout!
Just completed WO2! Awesome accompaniment to my two Pilates classes I’m teaching today. Definitely needed that cardio!
Rest day, yay!
I enjoyed a nice long walk with the pup on rest day. Glorious.
Orange theory last night. Rest today.
Was planning on a rest day today but then I got dragged into doing a quick WOD that my gym was hosting during lunch time- great 25 minute sweat sesh!
got up early and started my day off with a nice morning walk around the lake a couple of times. This was probably one of the warmer, more humid mornings we’ve had in a while. Also nice to see the sun coming up sooner!
I did WO 5 today and it was a good one!
Today I did workout 2. I ran out of time for muscular endurance so I’ve been taking a break every hour to do some pushups and burpees. Good thing no one can see me in my office!
Did intervals on the treadmill for 45 min.. trying to get back into the running groove so I can do a race or two this year!
Finished workout two! Apologies to the other gym goers for my colorful language during rest breaks
I rocked steady state today. I ran outside before work for about 40 minutes. It was a glorious way to start off the day!
On Monday, I did workout #1!
On Tuesday, I took a HIIT class
On Wednesday, I did workout #2 and did 10min on the stairmaster and 5min on a bike
Active rest day! Gonna stretch!
today i did workout #5 since I was much more sedentary at work today than normal and Saturday I’ll be shoveling dirt into my new raised veggie beds! I figure I won’t be needing a workout after that!
I did workout number 1 today!
Because of soreness, I had to shuffle the workouts and day off around. But i’m glad I did! Today’s workout was intense (WO 2 & Endurance) but well worth it. So much inspiration (& accountability) in the group. Loving it!
done workout 2 and 1 round of body endurance. leg burner!!
Forgot to comment yesterday but I did a killer 40minute walking incline treadmill workout for my steady state.
Workout 2 + muscular endurance = one sweaty workout!
I was super sore on Wednesday so that was my rest day. Today I tackled workout #2 + 1 round of endurance… There was sweat in my eyes and sweat dripping from my nose! Thanks for another great workout!
Workout 1×3 done again today! It was tough to make it through, but feeling good that i did it. Looking forward to a rest day tomorrow!!
I took a nice 30 minute walk on my lunch break as part of my rest day today
I’m doing Orange Theory on Sunday – what do you think that substitutes for on the week 1 schedule?
My week got started late but I got in workout #1 today
Thursday night was a sweaty, shaky Pure Barre class!
I’m getting ready to do a high impact plyo workout from a video that I have (45minutes). Happy Friday!