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
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I took an awesome Pound class! This evening has PiYo Core on the schedule 🙂
Rest day today! I’ll be taking a lunch and evening walk.
STEADY state today!
I just finished a totally rejuvenating yoga session!
Xtend Stick. Let the inappropriate comments begin. 🙂
Workout 4 and bonus round done! Along with 20 minutes on the treadmill. Ready for a good day!
Workout 3 and 4 today. Shaky legs!
Forgot to check in yesterday, but got a sweaty steady state on the stair climber in
I did a crossfit workout last night!
In summer shape up, I’d love to see tips/ideas for recovery! I love the challenges/goals you included each week, and it might be cool to see a quick recovery tip like try foam rolling this week or do calming stretches before bed or take an epsom salt bath!
Had a stomach bug yesterday so today is my Monday. Easy steady state walking on the treadmill at an incline.
arm work out!
I was able to do a rare lunch break run today! 3 sunny and windy miles
Yoga and total body weights today!
Feeling very stressed today and kind of chaotic in my brain. Yoga is always the perfect cure for a hectic mind. Can’t wait to get home and zen out.
40 minutes on the stair machine yesterday, and workouts #3 and #4 today. 🙂
So far today I’ve done workout #4; hoping to do workout #3 after dinner or after the kids go to bed.
As usual, the kiddos went to bed a little later than planned, so I only did one round of workout #3 tonight, but I feel good about it.
Just did yoga 🙂
I did Body Pump last night.
I ran/walked for an hour on the treadmill!
I just did workouts 3 and 4 and the cooldown video! Really needed the cooldown video after the HIIT workout. I took yesterday off so I’ll be doing steady state tomorrow!
Went to OTF today, endurance day!
I took a red eye last night (4 hours of sleep on a plane, yuck) and really just wanted to nap after work, but I made it to my Orange Theory class and felt so much better afterwards! Will definitely be going to bed early tonight!
3 & 4 done! Tired and hungry
also gave you guys a shout out on insta!
Strength training and a walk with my dog today.
I’m feeling my knees tonight! I’m thinking it was the curtsy lunges from WO4 or the jogging from yesterday. Maybe I’m just getting old.
Active recovery day – got a 30 min power walk done on the treadmill this morning!
I was up and at it at 5 AM doing an online fitness video, but I took it slow….
So happy for this outdoor-friendly weather. Nothing quite clears my mind as a walk or stroll amid nature. Planning a walk in the nearby Botanical Gardens late this afternoon.
Yoga flow class this morning! Much needed stretch and relaxation!
I played tennis yesterday and will do a strength workout today!
For summer Shape Up I’d love to see some an upper body strength workout with heavier weights!
I did your workout #1 in my basement yesterday. My 16 month old son even got into it doing squats!
…and I just got back from a 4.3 mile run as the sun was coming up!
Something that I would like to see for Summer Shape Up are videos again, if possible (probably not a surprising request!). They’re so motivating for me and really help the workouts to go by a lot more quickly, and I’m much more likely to stick with the workout plan. I really appreciate them!
so happy to hear you like them!!
39 minutes on the elliptical this am.
Much needed off day!
Allergies were getting me down, so rest day yesterday, workouts 3 and 4 today. Hope everyone has a great day!
Wednesday workout is Xtend Barre class.
A swim and walk this morning.
Completed a great hour-long session with my trainer this morning, including some (boxing) mitt work and a good full-body circuit.
Checking in- did a Crossfit wod yesterday! It was a long cardio workout!
Did workout #2 this morning, it’s a killer! I skipped the intervals the third time through. I also just did 15 reps of the strength because I find that easier than watching a timer.
Since I took Monday off, I did my steady state today – I did a 45 minute cardio dance workout from FitSugar. It got me sweaty! Glad to have gotten some extra movement in after my work day.
Workout one done and some core work!
Did gentle bedtime yoga 🙂 crazy day
And gave you 2 shoutouts on insta 🙂
Completed workout #3 and 4 today! As usual they kicked my butt but the videos made them fly by! Thanks so much
Another walk outside with the stroller!
did workout 3 today