WSU Week 4 + February Schweaty Workout

This year’s Winter Shape Up has flown by! I really hope you’ve enjoyed the workouts so far- thank you so much to those of you who have rocked out the workouts and left feedback for me. I design all of these workouts for you, so I love to hear what you think! Hopefully you’re already seeing some amazing results from changing up your cardio and weights routines, and just remember that the entire plan can be repeated twice to make it an 8 week fit-stravaganza.

Here are the previous workouts if you’re fashionably late to the party 😉

Week 1

Week 2 + a playlist

Week 3

and here’s this week’s workout, which has two parts: Shape Up Circuit and the Schweaty February Workout

These can be ompleted together for total body and cardio, alternated for cardio and strength, or used in conjunction with your current routine. Just remember that if you’re weight training, avoid working the same muscle groups on consecutive days, and cardio queens need to alternate intensities for better results. The best fitness plans include a combo of cardio, strength, flexibility training and REST 🙂

As always, check with a doc before making any fitness changes and honor your body and injuries- if something hurts, don’t do it, and don’t be afraid to modify as necessary.

Circuit workout:

Complete one set of each exercise in the circuit, and then repeat through 2 more times for a total of 3 sets. For example, for the first circuit, you’ll do 12-15 curtsy lunges on the left, 12-15 plie squats, 12-15 curtsy lunges on the right and 12-15 overhead presses. You’ll repeat this 2 more times before moving onto the next exercise. The cardio blitzes in between don’t need to be repeated… unless you’re feeling feisty.




Warm-up Cardio of choice (moderate) 5-7 minutes
Circuit 1 Curtsy lunge left (12-15), plie squat and overhead press (12-15), curtsy lunge right (12-15) Challenging weight
Suicide runs 1 minute As fast as you can
Circuit 2 Tricep kickback (12-15), deadlifts (12) and 21s (21) Challenging dumbbells for all exercises
Jump rope (or mock jump rope) Jump 20 seconds, rest for 10; repeat 6 times 3 minutes total
Circuit 3 Chest fly, bent over wide row, walking lunge and twist Challenging weight
Ab burner 50 sit-ups, 25 reverse crunches, 1 minute plank  
Schweaty February workout (optional)    
Cool down and stretch  





Schweaty February Workout

This cardio workout was meant to be performed on a treadmill but can easily be adapted for your favorite form of cardio (a spin bike or elliptical would be lovely). The idea is to maintain a pretty comfortable pace when you increase the incline, and then as you decrease the incline, increase the speed.

*Warm-up if not immediately following the Shape Up Circuit    
Time Speed (mph) Incline (%)
0:00-3:00 4.0-5.5mph (walk or jog) 4.0
3:00-5:00 4.0-6.0 6.0
5:00-6:00 4.2-8.0 (walk faster, or run) 4.0
6:00-8:00 4.0-6.0 (decrease speed) 7.0
8:00-9:00 4.2-8.0 (walk faster, or run) 5.5
9:00-11:00 4.0-6.0 (decrease speed) 8.0
11:00-12:00 4.2-8.0 (walk faster or run) 6.0
12:00-14:00 4.0-6.0 (decrease speed) 9.0-10.00
14:00-15.00 SPRINT- walk or run as fast as you can 4.0
Cool down and stretch    


While you guys are gymming it up, I’ll be at the doc’s finding out if I’m cleared to workout again! Fingers crossed.

Have a happy Monday!



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  1. Good luck! 🙂 I’m sure your first workout will feel amazing!

  2. I love curtsy lunges! They hit your glutes in a really unique way.
    Good luck with you Dr. appt! I hope you get the thumbs up, but if not just give yoru body a little more time. 🙂

  3. Looks like a great workout!

  4. Good luck! Can’t wait to hear the verdict!

  5. Both of these workouts look killer!! Thanks!

  6. Solid and challenging workouts!!

  7. Quick question — what are “21s” in the second circuit?

  8. Great work out! That circuit training is intense. Whenever I do lunges with weights I can feel it for days! Good luck at the doctor! 🙂

  9. Good luck today girl! Hoping for good news for you! <3

  10. I love love love reverse crunches. I really feel like they’re really effective. Painful, but effective.

  11. good luck at your appt.! if you get the clear, take it slow and don’t freak out if you bleed some (I had bleeding on and off with heightened activity until 5 weeks pp).

  12. Thinking about you at your appointment!!! I’m currently finishing my last week at an intense boot camp but am looking forward to starting WSU next Monday! Thanks for the workouts!

  13. I hope your doctor’s appointment goes well and thanks for putting all the time into these shape up workouts, Gina! 🙂

  14. Hope your doctor’s appointment goes well – can’t wait to give this workout a try! I’ll miss these weekly posts giving me inspiration to switch things up at the gym!

  15. Holy lunges Gina! Just finished and I do NOT look pretty right now. Sure my legs will be aching tonight.
    Don’t have any equipment at home, so I did the Sweaty Workout starting with walking/marching in place and then alternating running in place and step ups, finishing with knee up sprints. Think it got the job done.
    Good luck today at the doctor today.

  16. Good luck at the doc today!!! <3

  17. Can’t wait to try that 15 minute cardio routine! Perfect for when I want to mix things up at the gym!!

  18. Great cardio circuit.

    Good thoughts for you today. 🙂

  19. Thanks for the reminder about curtsy lunges! I haven’t done them in ages but am going to throw them into my lower bod workout on Thursday. Good luck at the doctors! 🙂

  20. Circuit training is the best! I feel the time goes by much faster when you can look forward to changing to the next exercise. I hope your doctor’s visit goes well 🙂

  21. I love your treadmill workout because I get so bored and NEED to change it up. Thanks for the inspiration. Good luck at the doctor! Hope all goes well!

  22. I love that the cardio workout is short but super effective! Running at 6 mph at an incline will definitely get my heart pumping! 😀

  23. Thank you for the workouts – especially the circuit one! I am loving circuits lately and can’t wait to try it 🙂

  24. Definitely going to try that workout. I think the time goes by much faster when you’re constantly changing things up throughout the whole workout.

  25. First time shape up participant here and I cannot tell you how much I am loving it! question — for this week’s do we do the abs with each circuit or only once at the end? Thanks!

  26. Hi Gina – I’m going to do both of these workouts this afternoon 🙂 One quick question for you – does it matter if you do the overhead press at the bottom or the top of the plie squat?

  27. I’m one of those fashionably late to the WSU party this year, but today I’m inspired to start it up! I’m going to start back at week 1 and take things kind of slowly because I have very little upper body/core strength to start with and I don’t want to overdo it to the point where I can’t work out for the rest of the week 🙂 I will do some mods, but I’m hoping to post my progress on my blog as I go. Thank you for posting these. They are super helpful!

  28. i love your cardio work outs cuz i’m so uncreative when it comes to mixing it up! the strength workout was awesome!!!! i enjoyed it!

  29. Just got back from doing the week 4 workout – you were right, it is a doozy 🙂 But I feel great after doing it! I subbed high knees for suicide runs because I wasn’t exactly sure how to execute them at the rec center where I belong, but the high knees definitely got my heart rate up. I felt a little silly mock jump-roping, haha, but that really made the backs of my legs burn! We had an amazing jump rope team when I was in elementary school through high school – they competed around the world – and those 3 minutes make me respect them even more! And the treadmill workout definitely left me schweaty – time to hop in the shower right now!

  30. Getting ready to finish up my third week 4 workout this morning. Really love this one. I am drippping when I’m done.
    Sticking to yoga this weekend after 5 days of making my heart and muscles work!
    Gina, I can’t thank you enough for these Shape Ups and your site in general. I found you last year right before Summer Shape Up and you’ve really changed the way I workout and see myself. Maybe that sounds cheesy? But finally it’s not about what the scale says (don’t step on it anymore) but how my workouts make me feel and my emerging muscles. So thank you.
    Enjoy your pilot and sweet girl this weekend!

  31. Totally jinxed myself! Pulled my thigh in my first round of curtsey lunges. I swear I warmed up.
    Is it crazy that I’m super pissed right now?

  32. Are the Chest fly’s, bent over wide row, and walking lunges all supposed to be 12-15 reps as well? Thanks 🙂

  33. Hi Gina,
    Can you explain “21s”? I’ve heard the term but am unfamiliar with the move. A youtube and google search gave me different explanations including 7 at top, 7 at bottom, 7 through for biceps and front, side, and lateral raises for the delts. Which did you intend for this part of the plan?

    Thanks so much! 🙂

  34. Laura H says:

    I know I’m a little late (ha!) but I did this workout today and it ROCKED! Thank you soooo much!

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