Winter Shape Up 2013: Week 1 Workout
Are you ready to pump some iron?!
The first 2013 workout uses just a few tools: a jump rope (if you want to do the included warm-up; this is optional as it can easily be replaced with high knees), a kettlebell or heavy dumbbell, set of dumbbells and your own body weight.
Here’s a warmup I created just for you. I’ve been getting sick of using the treadmill for a warmup, and this one you can do anywhere.
5 minutes total:
-3 minutes jump rope or high knees: 10 seconds on, 10 seconds rest
-1 minute animal side shuffles (if you’re wondering what the heck those are, check out the video!)
-12 pushups or modified pushups (I’ve been doing modified or stability ball pushups since I’m still recovering from my chest injury)
-30 second plank
After that, you’ll be warmed up and ready to conquer this fast and furious circuit:
Here’s how the workout goes:
-Warm-up
-Complete one set of each move in the circuit
-Repeat the entire circuit, start to finish, 1-2 more time for a max total of 3 times
-Follow with 15 minutes of HIIT training (cardio mode of choice)
-Cool down and stretch
The circuit:
Tomorrow morning, don’t forget to meet me back here with all of the Winter Shape Up details: how to check in, how to follow it and get the best results from your work, how to win prizes, everything will be thoroughly explained. I just wanted to get the meal plans and workout up EARLY for my East coast friends and early bird gym-goers.
Here’s the week 1 workout schedule- feel free to adjust and shuffle as necessary. (If you need help, hit me up in the comments or tweet me @fitnessista)
Did you do your steady state today? If so, what did you do? Where did you workout?
See ya tomorrow with the rest of the deets 🙂
xoxo
Gina
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Wow!! This looks like an awesome workout, and I can’t wait to get to the gym and try it tomorrow. I haven’t been excited about working out in weeks, but I can say with all honesty, that Winter Shape Up makes me want to go! I’m looking forward to reading all the “rules” tomorrow. I’m working hard to really make the next 4 weeks count and achieve optimal results.
Also, thanks so much for adding the warm up. My gym set up makes it hard to warm up on a treadmill and then do strength training, so I’m looking forward to trying this. And I love this workout because it allows me to do the full workout even though I have limited time.
Holy poopers this looks intense!
It is such a relief to finally have a plan to follow again! I finished the summer shapeup in december (better late than never!!) and have been anticipating this ever since I stopped. Thanks for all the hard work you put into this. Youre the best!
Looks great – will definitely add it in this week!
Just finished 30 minutes on the treadmill. Thanks for the motivation Gina. I needed it today 🙂
Cardio on the treadmill at home. Can’t wait to do Workout 1 & HIIT tomorrow!! Making some amazeballs as well tonight.
So excited to start winter shape up! Quick question…I have some group fitness classes I still want to go to at the gym, like zumba and kickboxing. Where could I substitute those in? For the steady state cardio, or HIIT and steady?
either one totally works!
Its a gloomy day here in Phoenix…perfect weather for an easy 4 mile run!
Hi Gina! I’m super excited to start this Winter Shape Up with you! I just started a crossfit style bootcamp yesterday (it’s once a week, always on Saturdays), and Wednesdays I go straight from class to job 1 to job 2, so no time to work out. I’ll need to shuffle days to follow the plan and wanted to see what you thought of:
Sun: active recovery (today I walked the dogs to loosen up my legs after that first bootcamp)
Mon: workout 1 + HIIT
Tues: steady state
Wed: off
Thurs: workout 1 + tempo
Fri: HIIT + steady
Sat: bootcamp
Thanks for all your hard work and putting this together for us <3
looks perfect!! 🙂
Gina, this looks awesome and I am so excited to try it tomorrow.
Instead of steady state today, I did an Insanity DVD (too cold to jog outside, and I don’t have a gym membership or a treadmill). This is going to be the perfect compliment tomorrow.
You are a rockstar and everything you put out is top notch. I have mucho respect for you woman 🙂
thank you emily- i appreciate it 🙂
Hi Gina,
If I’m just looking to tone up and stay healthy without losing weight would you recommend cutting back on the cardio in the plan or should I just try to consume more calories? My other question is, whenever I really workout consistently my butt starts to disappear…I’ve been doing your November knockout workout this month and I added jump squats to your circuit to try and boost my booty but it just keeps getting smaller and flatter, any recommendations?
Thanks!
you could cut out the purely cardio days, or just as you said, do it and consume more calories
for the booty, make sure you’re lifting HEAVY for legs and replenishing with lots of fat and protein
Gina, thank you so much for posting the first workout today! I am both an east coast person and an early-bird gym-goer, so I really appreciate it… I am pumped to try your workout tomorrow morning!
Your Winter Shape-up as been something to look forward to, especially at the end of January, when it’s dark and dreary (and cold, here in CT) and it’s easier to fall off the wagon… Looking forward to all the WSU deets!
whoo hoo! definitely let me know how you like it 🙂
Went for a run this afternoon and got my steady state in! Signed up for my first 5K today as well!
I did a 30 minute run outdoors this afternoon during the calm (no-wind!!!) before the storm that is approaching us here in Wyoming! Also got to play 2 hours of indoor tennis this morning, the group meets each Sunday in the spring through a local rec. program and I look forward to it each week. Thanks for the weekly schedule, I will try and stick to it!
I can tell already this is going to be a good one. Thanks for putting these together for us, Gina!!
of course! 🙂
Woohoo super excited to do this tomorrow morning! Quick question: what weight kettlebell do you do you usually use? I’ve been thinking of getting one for a while and now seems like a good time to invest. I was thinking 25#s, but wondered what other women typically use. Thanks for the awesome workouts!
I am ready to DO THIS!
I did a ton of meal prepping today (cooked chicken breasts, made homemade AB, cranberry orange amazeballs, boiled eggs, and made little single serving parfaits to have as a snack or with breakfast). I also have a fridge, freezer, and counter full of fruits and veggies. Still need to make a batch of quinoa and roasted veggies but I’ve gotten a good start!
I’m off to walk on the treadmill and catch up on some shows from last week!
that is AMAZING. i still haven’t prepped yet for the week- it’s going to be monday for me
happy treadmilling 🙂
I’m excited to start! I ran outside at 10,000ft for 30 minutes after skiing this morning. I’m psyched for tomorrow too!
Thanks for this plan, it looks awesome!! Can’t wait to give workout #1 a go.
This may be a stupid question, but what do you mean by tempo work?
you’re going to keep a steady pace, but push yourself on the speed and maintain it
Wow this looks like a GREAT workout! If I wasn’t already following a plan I would do this 100% I am going to be saving and doing this though! Thanks for sharing!
This looks AWESOME! So excited to start tomorrow! Going to do a bit of shuffling to work with my schedule, but will follow the best I can. Thank you so much for doing this WSU, I can’t imagine the work that goes into it!
This workout sounds awesome, Gina! Thank you 🙂
Questions: I know someone else commented about this, but how would you recommend adding in/subbing classes at the gym? My gym has great power yoga, barre-style classes, etc. and I still want to incorporate those while following winter shape up. Also, do you have any links you can post for some of the moves that are less familiar? That would be really helpful 🙂
Looking forward to getting started as soon as I’m cleared for activity after getting my wisdom teeth out a few days ago… ugh!
sure, next week i’ll give some links 🙂
hope your healing continues to go well- bet you’re ready for solid food!
i think the best thing to do is make sure you aren’t overdoing it or repeating the same type of things (for example, i wouldn’t do a barre workout the day after workout 1, so your muscles can recover)
Wahoo! Thanks for doing all of this Gina!!
Today I did bodypump, because it is only offered one day a week at my gym 🙁 But then I did steady cardio on the stair climber!
So excited!!
I did 40 minutes of biking today while listening to podcasts. What a great way to start WSU!
Looks awesome, can’t wait to try it !
I almost wish I wasn’t planning to go to Zumba tomorrow night so I could get to this workout ASAYesterday! Tuesday=iron pumping. I’ve truly never been this excited about working out in my whole life and I can thank you, Gina, for that. 🙂
that warms my heart, friend
Definitely going to commit to this, i need something motivating workout wise right now. Thanks so much for the thought and effort you put into it for us!
happy to <3
Got in my steady state with a 3 mile run this evening. Thanks for the motivation…I needed it today!!
awesome job!
Looks like a great plan
Thanks, Gina! I am so excited to participate! Can you give an example of 15 min HIIT? Should I just follow one that you have previously posted?
try a 1:1 ratio of hard to easy for 15 minutes, like 30 seconds HARD, 30 seconds easy
I’m so excited for this! I’ll be incorporating these workouts into my half marathon training. Any tips for how to do that best? I’m thinking I’ll add the workout to my runs three times a week and then keeping the rest of my training normal. Can’t wait to test this out! I loooved the Damnnn Girl December Workout 🙂
hey eliza,
that should be perfect! 🙂
so glad you liked the december workout, too!
Excited! I was so super preggo for summer shape-up so I’ve been looking forward to this for awhile!!! First Post baby shape-up!
I went on the elliptical and taught a friend how to ski… walking up and down the beginner hill adds up!!
This workout looks great! This is my first time participating in WSU and I’m excited!
Love your workout plans! Thanks for sharing this and posting early for east coast folks. 🙂
Love this!!! I will definitely do this at home first thing in the morning. Thanks for the weekly schedule too. I need this to make me rest enough!
Hello! I just wanted to thank you for putting this together for all of us! It’s an amazing body (haha) of work! We are so lucky to have you as such a valuable resource!
Just one question: I had a knee injury (torn meniscus, and subsequent arthritis) and my Doc said no more running, but I still want to do the HIIT. Reading through the comments and some of your previous posts it seems it’s alright to do it on something other than a treadmill, such as the elliptical. Is that alright as long as I keep the ratio and speed? The point is just to work my heart, right? I wish I could run, it just rips me up to do it!
Again, thank you for sharing your journey with us! You make me want to work out and get it right!
Hey Gina,
Just finished the first workout (east coast, early morning person) – and i am dripping sweat and shaking (in the best ways). 🙂 Thanks so much for putting this together. I’ll formally check-in later when you give all the details on how.
I’m new to your blog and new to the shape-ups, but I’m so pumped to be a part of this. Thanks again.
Day one Winter Shape Up! I can’t wait to be sore tomorrow from this workout. I love that I can do this at home too! My pup doesn’t know but she’ll be joining me for my HIIT outside. 😉 It’s good for both of us.
Hey Gina! I have a question about modifications. For the plank knee tuck/extension, if I can’t keep my back flat is it okay to go down on one knee (or what would you recommend)? And then for #7 ab work, is slightly bending the knees okay? If I’m doing this, what should I watch out for?
Thank you!
PS. I did the first workout – when I got up!!! Totally didn’t think I could do it. My legs feel pretty wobbly!
how’d you hurt your chest? 🙁
Awesome circuit Gina! I am planning on trying it today in my house.
Thanks for sharing!
I love that you did a vid for the warmup. I think it would be helpful to have a vid of the entire circuit to follow along too. I workout from home and find videos are more helplful than pictures. Thanks! 🙂
just finished my first workout! it was a tough one!! but i cant believe how much energy i have now that im out of the gym! i really hope this keeps up! im actually excited for tomorrows! hope everyone is having a great monday
love this! and that I can do it anywhere- great to get in before work with NO EXCUSES!
WOO! Did it this morning to make sure that I could adapt it for my plyometrics and strength training class tonight and wowzer! it kicked my butt! I’m 5 mos. preg, getting ready for a cruise in a month and am trying to stay fit and active throughout my pregnancy! Loving those planks with knee tucks!
Feeling good after the first workout!! I really love doing HIIT after a good lifting sesh. Makes me feel even stronger!! Thanks Gina!
I will Instagram you a pic of my sweaty self later! 😉
First workout done!! My legs are feeling like jello, in a good way!
This came just in time! I just took a week of rest (partly becuase I was sick, but I needed a serious break too) and was looking for a new program to follow. My fridge is stocked, and we had a 2 hour snow delay so I got my workout 1 in nice and early!