Winter Shape Up 2017: Week 4 (the final week!)
Hi friends! happy Monday! Hope you had a wonderful weekend and that those of you who are off work today are enjoying some down time.
I wanted to post the Week 4 Winter Shape Up info for those of you who are following along with the challenge. This is Week 4, our final week, but remember that you can always repeat the challenge to make it 8 weeks long. Here is the intro post with all of the WSU details.
Here’s what’s on the schedule for week 4 (as always, shuffle an modify according to your needs):
Links to all workouts:
Goal for your easy steady state: try something different! If you usually go for a run or jog, hop on the Stairclimber. If you prefer to spin, try a kickboxing class. If you usually go for the elliptical, try a run/walk on the treadmill. Aim to keep your body guessing, and instead of looking at steady state days as an “easy, cruise through the usual routine” kinda day, think about what you can do to make it different.
If you haven’t tried any of the WSU workouts yet, try out workout 1!
This is a strength workout to challenge your entire body, and I include lots of modifications in the video.
If you’re looking for healthy meal inspiration, here’s the Week 4 meal plan and grocery list. I can’t wait to try some of these recipes!
A very special “thank you” to all of our generous sponsors who help to make the Shape Up possible, and provide awesome giveaways along the way.
Sabra // Nekter // Wild Blueberries // Passion for Pasta // Vital Proteins
Congratulations to Barbara G. for winning the Sabra giveaway!!
For this week’s giveaway, I wanted to surprise a lucky reader with a little treat and a “thank you” for following along this challenge.
One winner will receive:
-A tub of Vital Proteins collagen peptides
-A lululemon tank top of choice
-A pair of New Balance sneakers
-A copy of post baby bod or a 20-minute Skype fitness consultation with me (your choice!)
Here’s how to enter:
-Leave a comment below each time you complete a workout this week! (It can be a WSU workout or your own personal workout)
-Check in on Instagram/Twitter and be sure to tag us (@fitnessista @fannetasticfood) – leave an extra comment to let me know
-Leave an extra comment with something you’d like to see for Summer Shape Up!
I’ll be posting a recap of the challenge in Friday Faves, and will definitely continue the monthly newsletter workout calendars, too.
Let’s finish strong, friends!
xoxo
Gina
181 Comments
Leave a Comment
This site uses Akismet to reduce spam. Learn how your comment data is processed.
I’m up early finishing up my elliptical workout
Just completed my steady state cardio and went for a morning run! The last few weeks haven’t been my favorite…one tough thing after another, and fitness and healthy eats have been few and far between. So instead of dwelling on all of that I’m choosing to make the best of things and st least take make my health a priority this week since I’m in total control of that!
My workout is getting ready for baby #3 on Friday! I’ve been on modified bed rest for a couple of months and I can’t wait to get out with our new babe this spring and start to build up my endurance and muscles again!
Up early and already finished some weights and a run.
I was finishing up a different workout program so haven’t joined in, but I’m excited to try out all of the workouts this week! I love that you guys did videos this year, thank you!
Started off my week with an awesome upper body strength workout!
I worked out this morning on the treadmill!
I mixed up my steady state workout this morning by pedaling both forward and backward on my seated elliptical. I don’t think I’ve pedaled backwards, ever! Thanks for the reminder to mix it up!
Started the week early with snowshoeing yesterday for cardio, this morning I did workouts #3 and #4 with a few quick sets of arms afterwards. Great way to start the week!
Knocked out the Sweaty Strength + HIIT workout. My legs were shaking!!
Doing lots of walking taking advantage of the unseasonably warm weather we’ve been having in Philly!
Morning walk and Xtend Pilates Fusion after work. Suggestion for summer shapeup — focus on exercises that can be done outside!
I’ve been super slacking on my workouts the last couple of months – moving, hitting my third trimester, crazy work schedule. I’ve just struggled with making it a priority. But yesterday I completed a short pyramid bodyweight workout and today I’m going to sign up for a trial at a gym nearby.
I can’t believe it’s the last week already!! time flies. Got my steady state in today in the form of a fast walk. Just trying to soak up the beautiful weather as much as I can.
I swam this morning and took my dog on a long walk to enjoy this warm weather. Yoga tonight!
Early morning strength training and quick elliptical workout!
I took a walk this morning.
Just finished day 2 of post baby bod advance and my arms are shaking!!!
Hi Gina! LONNGG TIME reader. Think Valdosta days.
I’ll be in Tucson, AZ this week – any chance your teaching a class I could take?
Best,
Erin
hi erin! yes, i’m teaching on wednesday 🙂 send me an email! fitnessista at gmail dot com
Today I did steady state cardio on elliptical, stairs & rower!
I’d love to see yoga-inspired moves in some of the workouts in SSU 🙂
It was crazy beautiful here this wknd (low 70’s in Iowa!) so I went for a bike ride yest, walked the dog & still hit my Body Flow class that afternoon. Oh yeah, I also ran to class (a little over a mile) & crawled home. 😉 I slept WELL last night! 😛
Just finished up my 22-miler long run! Taper time!!
I didn’t want to go the gym – but I knew my coach would be waiting for me – so Cross Fusion it was. And it was AWESOME! So glad I went.
I did workouts 3 and 4 today. Thanks for the prenatal modifications Gina! Love being able to follow along safely.
i did a 40 minute bootcamp workout today!!
For summer shape up, i love full length workout videos to follow!
I did p90X class today! I’m already feeling all the soreness and loving it!
Went for a rainy run!
30 min run today!
How about an Orange Theory inspired workout for SSU? Thanks Gina!
I went for a lovely 5 miler today. It was gorgeous in Chapel Hill! Love your WSU ideas!
Stomach bug hit our house today so it was a rest day for me. Hoping to get back at it tomorrow. At least for some easy cardio.
Did a nice power walk today with my daughter. Great easy steady state day. 🙂
For summer shape up, I’d love to have videos again!
Got my steady state in!
gave you guys a shout out on insta!
I’d love to see some lessons on meal planning and grocery shopping in summer shape up!
Changed it up with a hour bike ride today. I might have to add it too the routine.
I walked on the treadmill! I was excited to do something post partum. Slowly slowly.
I went to a weights class !
Had to take most of last week off from a hurt back, but I’m back on the wagon now! Decided to kick my butt back in gear by staggering two rounds each of Pure Strength and All HIIT. Hurts so good 🙂
My newfound affair with Body Pump continues! And now I sink into my mattress like melted butter. Mmmmmmm…
I have boot camp tonight but I still wanted to get up and move this morning – 20 min jog with a 10 min power walk.
Did my own workout this morning, kinda in a rush because I have several appointments today.
Will try to fit in a 20 minute or so steady state later today. Feeling time-crunched this morning….
Workout #1 (my fav workout of the WSU!) twice + 12 min HIIT. Thank you both for doing these, ? them!
Mon workout: 4 mile run OUTSIDE(!!) in WI in Feb.. 54 degrees! 4 miles, 34 min. Great way to start a stressful week!
Completed Jillfit legs – a quick 45 minute workout that leaves me shaking and sweaty and sore for days. Love 🙂
Great kickboxing bag class this morning!
Week 3 day 1 of couch to 5k with my coworker today!!