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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Yesterday my body told me not to do anything and I listened to it. I ended falling asleep at 6:45 last night and I feel like a whole new person!
Today I’m doing legs off of week 1 of the post baby bod advance schedule.
Workout #2 accomplished this morning, without any jumping moves. It truly felt like an “accomplishment” versus just getting it over and done.
Taking my workouts on the road, leaving today for an extended weekend with family. I have some resistance bands packed. (Great, lightweight, portable workout accessory.)
Gina, I hope you received my info for Sabra. I got some bounced emails to you back with a mail delivery error. I’m not sure why that is….
In any case, a big thank you for creating these workouts and helpful instructions. I learned some new exercises to help me vary my routines. The videos were a big plus. I appreciate your efforts to help keep us all movin’ and groovin’.
Today’s workout is in the books – boxing bag work and abs to finish!
Workout #2 done today!
yesterday was an off day, and as usual I forgot to check in. Did a nice neighborhood stroll – 3 miles.
3 rounds of workout #2 and foam rolling done!
Lifted weights this morning and taking a walk soon!
Changed it up and did the cardio and weights workout posted today. Loved it!!!
Was on a little vacation earlier this week, so workouts have consisted of SUP and biking on the beach!
I took yesterday off (kind of), and just walked the dogs 🙂
Gonna do workout 2 tonight!
Checking in – did yoga yesterday!
Was able to get into an Orange theory class today which felt amazing!! Planning on taking tomorrow off or just doing a nice long walk.
Just got back from a sweaty RPM class. Immediately crushed two delicious tacos! NO RAGRETS! TACO THURSDAY 5EVER!
workout #2…..so hard today. The lunges are just awful lol
also tagged u on insta 🙂
I went on a two mile run this evening!
On the struggle bus this week, but I WILL move tomorrow! I will I will I will! ?
Almost everything hurts today, so I went with 20 minutes of HIIT hills on the treadmill, plus a little chest and abs circuit. Looking forward to my off day tomorrow!
A serious incline power walk this morning as active recovery!
Today is week 3 day 2 of C25k with my coworker!
I love that this group gives me something that encourages me to keep working and to keep improving. I love the support of Facebook. I don’t usually comment but enjoy reading everyone’s updates!
tweeted about it! Thank you for all your support with this shape up!
Checking in for yesterday’s workout! Xtend Ball that left me spent last night and sore this morning.
I forgot to check in yesterday, but it was a rest day. Very needed after workout 2 the day before!
i’m DYING to try vital proteins collagen!! my workouts this week included Fitness Blender HIIT workout, and following a weight training plan from bodybuilding.com. took yesterday off to do chores and rest 🙂
I’m focusing on core strength this week
loved workout #3!
Got in a fantastic outdoor workout today. Oh, what perfect weather!!
Get up, get out and move. Both the exercise and the sun elevated my mood.
We had no rain today so I was able to get out for an easy 4 mile run!!! Beautiful out
Checking in- did crossfit yesterday. It was bench press for strength. Then I did an assault bike workout followed up with a recovery run.
Arm workout on Wednesday, 40 minutes on the stair machine yesterday, and about to go do 3 rounds of workout #1!
Oh! And an hour of yoga yesterday morning as well. 🙂
The weather is amazing today so I took a ling walk outside!
Took a long walk this afternoon!
another nice 3 mile walk for my off day. 🙂
Checking in- did crossfit wod 17.1 tonight! It’s a big day in crossfit land since the open started 🙂
Took today as a rest day but did your foam roller video and went for a walk which felt great!
somehow I misread/wrote down workout #5 instead of #4, so that’s what I did with 2 rounds of workout #1. Nice and sweaty start to my day!
Today is my rest day. Pulled my husband out of bed early to walk for coffee and breakfast. Now some yardwork!
I just finished workouts #1 and #4. Killer combination!
Foam rolling and relaxing with the baby today.
Did yoga for stress yesterday!
Also gave ya a shout out on insta stories!
Did workout #1×3 and workout #4. Soo sweaty and tired!!!
Did a fast fit workout yesterday which is all bodyweight cardio!
Final steady state workout of our WSU completed. Happy to have persisted to the finish line.
But, to all, keep at it. Keep getting your MOVE on!
Week 3 day 3 of c25k! For someone who has always hated running I’m actually really like it
Friday I got through a round of Workout #1 and then my back started hurting! I think I twisted something during yoga, of all things. So I stopped and took yesterday off and just came back from a 5 mile run. I think I’m going to repeat the four weeks!
yard work was my workout today. 🙂