Winter Shape Up 2014 Week 2 Workout + Sabra giveaway
Hi everyone! Welcome to Week 2 of this year’s Winter Shape Up! I hope that after you’re first week, you’re already feeling stronger, more energized and ready to conquer Week 2.
Just getting started? Be sure to check out the intro post for all of the Winter Shape Up details, including the Week 1 workout and meal plans. You can join in the fun any time you’d like, and shuffle the calendar around as you see *fit* 🙂
Here’s what the Week 2 schedule looks like:
A little similar to last week with off days on Monday and Friday, but this week also includes some burners, extra credit HIIT and 10 minutes onto your steady state day. You can do it! Of course, feel free to adjust the schedule as you’d like. A friendly reminder: you should not work the same muscle groups or perform HIIT on consecutive days. Give your muscles a chance to rest, recover and rebuild. Alternate cardio intensities to prevent burnout and increased risk of injury. As always, check with a doc before making any fitness or nutrition changes.
Week 2 links:
Steady state cardio: An easy jog, run, power walk, dance or cardio DVD. Your choice!
10 minutes steady or HIIT: Your choice. You can do 10 minutes steady state on your favorite cardio mode or blast some HIIT intervals. If you’re looking for ideas, check out this Frost HIIT workout
Here is your official Week 2 Workout video:
(Special thanks to my friends Meredith and Megan for their amazing hard work and energy, to Grant Hunker for his filming and editing skills, to Black Belt 4 Life for the beautiful space, and to Reebok for providing the ombre tank, crops and sneaks that I’m wearing in the video <3)
Printable/Pinnable:
and form cues/tips.
Tips:
-This week’s workout is another short and sweaty one! It’s a combination of Tabata drills and strength supersets. All you need is your own body weight and a set of dumbbells.
-Just like last time, be sure to warm up adequately before completing the workout. You can watch Meredith for more intense variations and Megan for low-impact modifications. Be sure to honor your body and any injuries or considerations you may have.
-Tabatas are INTENSE and not recommended for beginners. If you are a beginner, substitute the 4-minute Tabata rounds with steady state cardio of choice. By performing cardio in between the strength blitzes, you’ll still increase your heart rate and experience a higher calorie burn throughout the entire workout.
Form cues:
Tabata 1: Alternating squats and squat jumps. If you want to keep it low impact, you can reach for the floor (in a deep plie squat) and reach up towards the ceiling. For the squat jumps, if you want to make things more exciting, feel free to change it up with some tuck jumps 😉
Pushup and bent-over row: pushups on the knees is perfectly fine, or incline pushups. For the row, make sure to have a flat back with your core engaged.
Bicep curl and tricep extensions: experiment with bicep curl or tricep extension variations each time you do this workout. Remember to keep your elbows close to your body, abs tight, and visualize the muscle groups you’re working. Mind to muscle!
V-up and back extension: you can substitute any core exercise for the V-up. For the back extension, make sure to tighten your abs and endeavor to reach out just as much as up. Create some length with the movement and protect your low back.
Tabata 2: Alternate burpees and high knees. An option for high knees is to run in place, or to make things more challenging, lift your arms up close to your head.
Renegade row to side plank with lateral raise: this one is HARD to keep good form with heavier weights. Try lighter weights first to see how it feels. You can always modify by doing it on your knees, too. As you lift the weight for your lateral raise, make sure it does not go above shoulder height.
Hands and knees leg lift and half circle: keep your core tight, spine straight and hips parallel to the floor. Try to keep everything stable as you contract your glutes to lift your leg.
Tabata 3: alternation jumping lunges and lunge kick. Use your core to kick your leg (belly button height).
*If you find yourself wanting a longer workout, you have a couple of options. You could do three sets of each strength portion (which makes an awesome well-rounded workout). Doing this will increase the workout time from 20 to about 35 minutes. You could also repeat the workout in its entirety, but I wouldn’t recommend that option because of the amount of Tabata intervals. I would do MAX four Tabata rounds. Anything more than that and you may see diminishing returns. (Plus, if you’re really pushing it, you’d never want to do more than four Tabatas!) You could also combine this workout with an additional booty, core, barre burner or steady state.
Huge thanks to this year’s Winter Shape Up sponsors:
(White Plum, Sabra, Reebok, Cabot, Stonyfield, Sizzlefish and Fitfluential)
and congratulations to last week’s White Plum giveaway winners:
Tunics:
Amber S.
Sara
Jessica C.
Lissy
Michelle
Leggings:
Kara
Cassie V.
Missy
Carrie
Lindsey
Scarves:
Carsen R.
Leigh G.
Melodie
Brittany
Jody
If you see your name above, look for an email from me 🙂
The Week 2 workout giveaway is courtesy of our main sponsor, Sabra. I’m a huge fan of their hummus -the jalapeño rocks my universe- and am so excited they offered such a delicious prize 🙂 Two lucky winners will each receive a full assortment of their 20+ products. Amazing, right?!
Every day this week, leave a comment below (this post you’re reading– not the intro post!) to check in with your workout. By doing so, you’re automatically entered for the Sabra giveaway. (That’s right! 7 chances to enter. Check in each day! You can also check in on Anne’s page with your clean eats to enter our Cabot giveaway.) You don’t have to be participating in Winter Shape Up to enter. I’ll announce the lucky winners in the Week 3 workout post, next Monday.
We love to see you clean eats and workout pics on Twitter, too! (They don’t count as giveaway entries, but they’re so much fun.) Use the hashtag #wintershapeup @fitnessista @fannetasticfood
Ready, set… Week 2, here we go!
xo
G
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I’m moving stuff around again this week because I have a PT test on Wednesday, so tonight I think I’m gonna do a lighter workout! Love the accountability checks with this and the FB group! 🙂
Checking in for today’s workout. I took yesterday off for the Super Bowl, so today I did the Week 2 Workout + Barre Burner! Whew, girl! This was a good, tough workout! Thanks! 🙂 I def. got my sweat on!
Day 2 check in- 3 mile run on the TM when Iget off work yayay
Took yesterday off so I did a walk/run on the treadmill this morning for 30 minutes.
Congrats to all the winners!!!
Checkin for today. Can’t wait to do that Barre Burner.
20 minutes on the elliptical plus a legs + ab burner circuit today!
For some reason I never made your cookie dough cereal (I wasn’t a fan of the consistency of the breakfast cookie so I thought it was the same-ish) but, I’ve been eating it for 3 weeks straight now for breakfast topped with berries and almond milk and I am obsesed. My boyfriend, always willing but fearful of recipes I find online or make myself, even loves it and asked me to make a “batch”…maybe my forearms are strong enough. Yesterday I decided to buy coconut milk for the first time… and oh my gosh, mixing it with the cookie dough cereal was so amazing. I workout in the early mornings and this is SUCH a treat!! We’re going to Sedona this weekend and I like to make sure I bring breakfast on vacation so we don’t get “hangry” while we’re both getting ready for the day, and I just might make that batch! Hope you have a great week 😀
juggled around the schedule a little bit and did my steady state this morning. I did an easy six mile run on the tread–Felt great after a day of indulgent eats. Trying to get back on track today, but it is proving to be more difficult than I thought. Chips and salsa are calling my name 😉
I love Week 2! Adding in zumba for steady state cardio!
Checking in….:)
Checking in: I did a class at the gym, boot camp…took sat and sun off and after the terrible eats last night, I was needing to workout!
I definitely used my rest day today!!
Really liking the look of this weeks strength!!
Today I did a strength core class over lunch. Loved it!
Week 2 Check-in: Feeling so energized as I start the week! Thanks for the email in my inbox awaiting me this morning.
Recipe check-in: Made Anne’s Sweet Potato Curry last night, it was so so so delicious. And easy. I made it without having to do extra shopping.
Work out check-in: Pure Barre class this morning as I rested yesterday. Excited to try the Tabata workout this week. Awesome way to lay out the cues.
This Shapeup is incredibly effective and fun. Thank you, Gina!
This morning I went to the gym and took a TurboKick class, then walked on the treadmill for a while and studied flash cards. Looking forward to week 2, and I’m especially enjoying the Facebook group!
Rest day….. Yes!!!!!
Workout 2 and Barre Burner done. Have never done a Barre exercise and just started to work on my strength after 2+ years of strictly cardio (I know, I know… not good!), so the Barre Burner was brutal! Thanks for another great workout!
checking in! i did a boot camp class this morning at my gym but decided to throw in a bodypump class this evening as well since i won’t be able to work out tomorrow, but it’s not a rest day for me.
going to do hot yoga tonight!
Haven’t decided if today will be off or a later spin class yet… Will let you know!
Did workout 2 and barre burner today… feeling goood 🙂
Awesome! I did Bodypump this morning + 15 min. on the elliptical before I had to get ready for work!
Today I did a walking DVD and your Barre Burner!
Snowed in in Philly today and doing the HIIT workout! So excited for this week to start!
elliptical and hopefully some weights today!
Slept in and did not go to boot camp but I am doing a yoga DVD tonight to help me sleep better tonight! WSU Workout #2 bright and early tomorrow morning!
I am not feeling well so I dont think I will be doing much exercise for a few days. I love this giveaway! I love all Sabra products!!!
Rest day today, other than my usual bike commute and some walking. Feels good after a weekend of snowshoeing. Looking forward to workout #2 tomorrow!
i did the barre 3 barre burner workout!
Today was a nice core/glute workout combo (I’m coming up on knee surgery so all of my work outs are limited by my PT)
Today I did a yoga class and some core work- active rest!
Going to do some yoga tonight! I am still very sore from doing workout 1 on Saturday, and I am looking forward to some stretching!
gina, i can’t believe no one has mentioned how INCREDIBLE your video is! the quality is professional and the lighting, editing, MUSIC is great. you are poised, polished, and friendly.
wow, thank you so much!! 🙂 grant hunker is a filming/editing wizard. so happy you liked it!
Doing some tabata intervals after work! Similar to these but mixed with some moves from the tone it up girls as well
Checking in – Taking today as a active rest day and took our dog for a few miles of walking. Can’t wait to try workout 2 in the am!
Hi! Did workout 1 yesterday and it was tough, but felt awesome was it was over. I am taking today off (per your instructions 🙂 but I’ll be doing the second workout tomorrow and the barre burner. Thanks so much for taking the time to do videos this year-they are very motivating!
Just completed Week 2 Workout and the Barre Burner, along with a 15min warm-up spin ride. It was a great workout, I love tabatas!
check in- 3 mile run on the treadmill and legs.
I can already tell this week is going to kick my butt! cant wait!
Today’s workout is teaching Body Pump and a quick run afterwards!
Planning to do some yoga tonight because it’s just been that kind of day! 🙂
I’m checking in to say I fit in a quick treadmill run today! My apartment’s fitness center doesn’t open until 9 am (and I’m not about to brave this Indiana weather!), so I’ve been struggling to find time to fit in my longer runs. Today I made sure to squeeze in an intense 30-minute run. I love longer runs, but something is infinitely better than nothing!
Rest day 🙂 Worked out yesterday and went for a walk too!
I did some Body Combat this morning to start my Monday off right!!!!!!
I walked to yogurtland and back! (a mile each way) in the snow…that counts right? It was my rest day after a hot yoga class that kicked my butt yesterday 🙂
Love love love week 2! Today I did Insanity and tomorrow will be all about WSU Week 2 workout! Working out is pretty much the only thing that keeps me warm in these new England snow storms. 😉
Today was a rest day…running tomorrow!
Today is a rest day but the new workout looks great, can’t wait to try it!
i am doing 21 day yoga. not quite half way through yet.