Week 3 + Show Me Your Shape Up

After lots of takeout and incredible baby meals (we have one left tonight),

someone is back in grilling action….


(definitely not me- the Pilot)

Last night Kyle, Meg and Ash came over and the Pilot grilled up an enormous filet of salmon, seasoned with orange juice and zest, sea salt, pepper, maple syrup and bourbon.


Split 4 ways 🙂

We snacked on chips and salsa while he was cooking away, and enjoyed a delicious feast of salmon, salad with Goddess dressing and walnuts, and sweet potato rounds.


Now we’re back to the Monday grind, and I’m actually pretty excited about this week. I was kind of bummed last week because the Pilot went back to work, but I think I’ve got life figured out a little bit and have lots of exciting things to look forward to.

I’m also stoked about this week’s Winter Shape Up workout, because I have a little challenge for you guys.

First, here’s what’s going on this week:

This week’s workout focuses on supersets, quickly moving back and forth between exercises working opposing muscle groups (no rest in between exercises). For example, for superset 1, you’ll do 12-15 bicep curls, 12-15 tricep dips, 12-15 bicep curls, 12-15 tricep dips, 12-15 bicep curls, and 12-15 tricep dips before moving to the cardio blast (lunges and jumping lunges).

This exercise can be done on non-consecutive days, with steady state cardio, flexibility training or rest in between. As always, check with a doc before making any fitness changes and honor your body and injuries.


winter shape up 3

1. Warm-up Cardio of choice 5-7 minutes (moderate intensity)
2. Superset 1: Bicep curls and bench tricep dips (3 sets total of 12-15 each) Challenging weight (8-15 lbs)/ bodyweight (if you need more, put a weight plate on your lap)
3. Cardio blast Lunge right (30 seconds), lunge left (30 seconds), jumping lunges 1 minute Bodyweight
4. Superset 2: Bent-over wide row and bench pushups (3 sets total of 12-15 each) Challenging weight (8-15 lbs each)/ bodyweight (if you need more, walk out so the bench is closer to your ankles)
5. Cardio blast Squat (30 seconds), jump squats (30 seconds), burpees (1 minute) Bodyweight
6. Superset 3: Frog crunch and superman (3 sets total or 12-15 each) Bodyweight
7. Cardio (optional) Schweaty August workout  
Cool down and stretch    



In the spirit of Show Me Your Fit, I thought it would be fun to post some pics of you guys rocking out the Winter Shape Up. Pick your favorite exercise from this week, snap a pic, and send it my way (fitnessista at gmail dot com, subject: Show Me Your Shape Up). I’ll be posting the pics on Friday- can’t wait to see them!

Thank you to all of you for your amazing feedback so far on the workouts. Keep up the amazing work, and as always, please let me know what you think!

Happy training <3

Be back later with a Family post.



What’s one workout you’re looking forward to this week?

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  1. Brittany on January 30, 2012 at 10:35 am

    Glad you and Livi are getting in the swing of things. Hey I wanted to tell you about these new crackers that I just found. They are lentil crackers (gluten free!). They are sooooo good. I thought of you when I found them. You have to try them. they are really easy to throw in your purse and snack on through out the day.

  2. Christina @ The Athletarian on January 30, 2012 at 10:40 am

    I love chips and salsa! This workout looks great…I love having a lot of different things to do because it makes the workout go by so much faster. I may just have to try it 🙂

  3. Ali @ Peaches and Football on January 30, 2012 at 10:43 am

    I second Christina – love chips and salsa. Love grilling too but the freezing weather makes that less appealing.

    Question: Looking to buy some cacao nibs. Is there a brand you recommend? Heard some of them are white and waxy due to improper handling and I’ll like to get some decent tasting ones.


  4. Katie on January 30, 2012 at 10:47 am

    Zumba today at 12:15 on my lunch break from work! 🙂 Gives my friend and me such amazing energy to get through the afternoon grind!

  5. Angela @ Eat Spin Run Repeat on January 30, 2012 at 10:55 am

    That salmon sounds delicious!! And the workout looks like a good one too – I’ll be printing it for sure. Today I taught a spin class and am planning to pop back over to the gym on my lunch break to do some weights as well. Happy Monday Gina! 🙂

  6. Janine @ThePurpleGiraffe on January 30, 2012 at 11:09 am

    Um, maple syrup and bourbon? Sounds fantastic.

  7. Abbie on January 30, 2012 at 11:11 am

    Did the 2010 bridal workout version of this yesterday. Def feeling it today!

  8. Brittany @Little b's healthy habits on January 30, 2012 at 11:13 am

    That salmon looks awesome! I’m really picky when it comes to salmon… I have a texture thing… do you usually buy it fresh or frozen?

  9. Laura @ LauraLikesDesign on January 30, 2012 at 11:36 am

    I’m looking forward to getting back into spinning classes this week! It has seriously been way too long.

  10. Jordan@almondjay on January 30, 2012 at 11:38 am

    A nice long run later this week 🙂

  11. Averie @ Love Veggies and Yoga on January 30, 2012 at 11:39 am

    Glad you’re feeling upbeat and excited about the week. I remember one of the first Monday’s that my hubs went back to work after we had the baby (5 years ago! time flies…) but I was not looking forward to it. The thought of being alone w/ baby all week was a wee bit intimidating. You have a great attitude.

    Salmon with a maple syrup and bourbon glaze…yum!

  12. Amber @ Busy, Bold, Blessed on January 30, 2012 at 11:42 am

    Just bought new running shoes yesterday so I can’t wait to try them out! I have a trail run with a group on Wednesday that I’m really looking forward to!

  13. Stephanie @cookinfanatic on January 30, 2012 at 12:34 pm

    I can’t wait for my Core Barre class tomorrow… I’m loving this new-to-me exercise class!!

  14. kaila @ healthyhelper on January 30, 2012 at 1:01 pm

    Salmon and citrus is one of the best combos ever!!! They go together so well! Love the big fillet….looks so fresh!!

  15. Anna @ The Guiltless Life on January 30, 2012 at 1:08 pm

    I’m loving these workouts! I only hit up the gym 2 x a week on my current workout program so I want to make the most of my time there, and having a different workout to do each week is the best. On the second workout I just do cardio. It’s fantastic so thank you!

    Glad you guys are getting into the swing of things. I just visited my friends and their 4-week-old baby and I don’t’ know how they do it. They also have a 3-year-old. It just seems so hectic!

  16. Hillary on January 30, 2012 at 1:46 pm

    One minute of burpees? Gina, you’re CRAZY! ; )

    • Fitnessista on January 30, 2012 at 2:12 pm

      you’re welcome 😉

  17. LisaG on January 30, 2012 at 2:46 pm

    Well you know me I ordered the Les Mills Body Pump program; trying to get brave enough to try it! Kinda looking forward to it and kinda scared.

  18. Michelle @ A Healthy Mrs on January 30, 2012 at 2:49 pm

    Mmmmm, that salmon looks delicious! Yum!

  19. Sarah on January 30, 2012 at 3:39 pm

    Just two sweet potato rounds? Really? Omg, I could eat the whole potato 🙂

    • Fitnessista on January 30, 2012 at 3:42 pm

      i could too, but we had one sweet potato left over from the night before, so we all shared it to get rid of it 🙂

  20. Ali on January 30, 2012 at 3:56 pm

    Hey Girl! This weeks work out looks killer! Awesome! I am still puttin myself through the paces of Insanity, and it is AMAZING! Loving it. I am happy to hear you are looking forward to the week and all it has to offer! It is my birthday today, so week long birthday celebration is what I am looking forward to most!

  21. Beth on January 30, 2012 at 4:41 pm

    ohh…I knew those mountain climbers and jump in-outs had to be eventually leading to the burpees. I have been excited for/dreading them. Just finished week 2 today – I’m pumped to try this out on Wednesday!

    • Fitnessista on January 30, 2012 at 5:14 pm

      let me know how it goes!

  22. RachelG on January 30, 2012 at 4:53 pm

    I’m looking forward to the WINTER SHAPE UP!! 🙂 After a couple months of unemployment I started a new job today. Without structured and planned out workouts like this I could see myself plopping down on the couch at the end of these busy whirlwind days. Not anymore! 🙂

    • Fitnessista on January 30, 2012 at 5:13 pm


  23. Talia @ Bite Size Wellness on January 30, 2012 at 5:19 pm

    OMG that is the biggest piece of salmon I have ever seen. Looks like it was delicious though.
    Keep up the great sweat-athon work:)

    • Fitnessista on January 30, 2012 at 5:21 pm

      haha it filled up the entire roasting dish- so good 🙂

  24. deva at deva by definition on January 30, 2012 at 10:37 pm

    I love salmon – so good, especially when cooked properly!

  25. Debbie on January 30, 2012 at 10:53 pm

    Do you make homemade goddess dressing? If so could you share the recipe?

  26. Laura @ She Eats Well on January 30, 2012 at 11:03 pm

    Oh I might have to try this week’s Winter Shape Up workout to spice things up. Thanks for the inspiration!

  27. Angela on January 30, 2012 at 11:20 pm

    Still sweating from this awesome workout! I noticed I push myself a lot harder when I have set instructions to go by 🙂 thanks for making my workouts more worthwhile (and fun)!

  28. Mandy on January 31, 2012 at 9:51 am

    Man, did this yesterday and I am so sore today.
    Looks deceptively easy.

  29. erin on January 31, 2012 at 11:28 am

    it looked simple, but the jumping lunges for a minute KILLED me! owch! and burpees. UGH. then i had to go and do the august schweaty cardio – I thought i was gonna die at a minute sprint of 8.8. But man this Winter shape up is really awesome because I love having a new work out plan every week! keeps me from getting bored! 1 down, 2 more to go (friday and sunday), i would do thursday and saturday, but I have some testing on thursday that I have to fast for.

  30. Stephanie B. on January 31, 2012 at 10:20 pm

    I did the week 3 WSU workout today for the first time and really liked it. I’m definitely enjoying doing different workouts each week, and it was fun to switch it up with supersets this time. I’m so grateful for the plans that you’ve made because they really push me out of my comfort zone. Before WSU, I pretty much only took classes or stayed on the cardio machines, with some basic stretching, push-ups, and ab work thrown in there. I have to say I was a little nervous to try the bench push-ups because I wasn’t sure that I could do them, and I considered just doing regular push-ups instead, but I tried the bench push-ups and was so happy that I could actually do them!

    I did the Schweaty August workout, too, which was also out of my comfort zone. I’m a terrible runner so I always do other forms of cardio, and I can’t even remember the last time I was on a treadmill, but today I decided to try it out. I modified it and kind of went back and forth between the walking and running/jogging options, but I got through it and felt great! Thanks again for everything 🙂

  31. Beth on February 1, 2012 at 11:22 am

    Such a deceptively hard workout. I started out thinking this week might be a nice break from the first two weeks – wrong! By the time I was into the third sets, I was really having to talk myself up – “half way there, okay, just 7 more, 6 more…”.

    Also, thanks to this, I’ve finally moved up to 10 pounders! When I told my husband last night, he said he’d have to work on moving up to a higher weight so that he stays stronger. haha – silly guy.

  32. Chelsey on February 1, 2012 at 12:39 pm

    Completely agree that this is so much harder than it seems on paper! Even the frog crunch/superman superset was challenging when in a combo, and I can’t decide if I hated the jumping lunges or burpees more (longest 2 min ever!) I was totally wiped out by the end of the Schweaty Workout. My friend & I were sharing the same print out, so we had to keep our headphones off & just listen to the gym music – which meant the middle of our sprint was to the tune of Sarah McLachlan’s “I Will Remember You” 😀 Definitely not a pump up.

    Thanks for the awesome plans! 🙂 Loving the WSU

  33. Jess on February 1, 2012 at 7:04 pm

    Omg just finished the wsu#3 (literally justt finished, I’m out of breathe while writing this haha) and holy cow, good work on this one Gina! My booty and arms were/are still shakin from this one.

  34. Stephanie B. on February 2, 2012 at 9:19 pm

    I did the WSU week 3 workout for the second time tonight, and really enjoyed it. I keep thinking each week is my favorite, but they keep getting better! I’m having fun challenging myself with the Schweaty August workout, and definitely feel pretty hardcore rocking these moves out at the gym 🙂

    Random note – I just bought a foam roller online and it came today, so I used it after my workout to roll out my IT band; sweet baby Jesus was that painful! It was definitely a good thing to do, but I had no idea it would feel like that!

    • Fitnessista on February 2, 2012 at 9:55 pm

      it hurts so good 🙂

  35. Stephanie B. on February 4, 2012 at 12:51 pm

    Just got back from doing my 3rd WSU week 3 workout – that was a tough one, for sure. Can’t wait for next week! Have a wonderful weekend 🙂

  36. Mandy on February 5, 2012 at 10:15 am

    Finished this week yesterday and thank god today is active rest! My booty is sore .
    So instead of doing the August workout at the end (don’t have a treadmill), I finished with your cardio/ab blaster and it was perfect.
    Looking forward to what you have for us tomorrow.

    • Fitnessista on February 5, 2012 at 10:47 am

      wahoo! glad you liked it 🙂

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