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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Love trying something new!! Not sure if I’ve got the lateral lunge into jump lunge down but I did some variation.
What a great full body workout! Whew!! Looking forward to rocking it again later this week. Thanks so much! xoxo
Loved the warm up! I’ll be incorporating it in more of my work outs. Also going to be sore from the work out. 🙂
Loved this workout! The plank with knee tuck and reach was my favorite!
Workout #1 was killer, but it was just what I needed today. I missed my regular Zumba class due to work, but I was happy to know I could just do the winter shape up workout instead.
Thanks for this Gina! Can’t wait to see the progress after 4 weeks! I’m hoping to start toning up again and maybe shed those last 3 pesky pounds!
I did this today, and I loved it 🙂 Those plank/knee tuck/reaches are no joke! Thanks so much for yet another AWESOME workout! I love changing it up with my strength routines, and your workouts are just the trick! 🙂
Loved this! Did it in my living room and it was a great change from the “same old.” 🙂
Pushed myself to complete workout one with a 9p.m. gym time! I finished the circuit faster than I thought I would, but the added 15 minutes of HIIT was really intense! I’ll definitely be feeling it tomorrow.
Loved the plank with knee tuck, needed lots of core strength and stability for that one!
This was just what i needed after the weekend. I agree that the plank knee tuck reaches were killer. It was a welcome challenge. 🙂 Thank you!
Loved workout #1! Got my sweat on before settling in to the Bachelor. Just the way I like my Mondays 😉
Winter Shape Up Workout Week #1. Amazing! As per usual… 🙂
I think my legs hurt already!!! Great workout and excited to get better at it! Bikini season here I come!!!
Thanks Gina! I was sick with the flu the last 2 weeks and finally felt myself again on sunday. I was so excited when I saw you were doing another shape up, just in time for me to start working out again. I live on the west coast and love waking up to your posts and reading the comments of your readers. I get so motivated just reading that they have already done their workout for the day; that I just put my gym clothes on and start my workout! The AB workout is my less and best workout 😉 !!!!!
I struggled through this today. The plank with knee tuck kicked my butt!!
I loved the workout! Lots of moves that I’ve never seen before! I was super sore the next day!
So excited to be starting my first Winter Shape Up! Hoping this will keep me motivated to work out 🙂
Phew! Great workout, it kicked my butt! Can’t wait to do it all over again 🙂
Was plugging through this workout, feeling awesome — I felt fluid and strong through each movement — until I got to number 4. Hah. That was funny. I looked at the picture, read the description, and thought “Oh ya, I know how to do that!”. When I got to it, it wasn’t so easy. Glad I did this at home…alone…with no one watching me flail around 🙂
By the third round, I had it down 🙂 And was sweeeeeeaty. Perfect!
Thanks, Gina!
I waited all day to hit the gym and pound out workout #1. Totally felt the burn! Looking forward to the next round!
Whew! I did it! Plank knee tucks kicked my bootay! I’m going to need to work on those. Great workout Gina! Thanks!
Did the workout this morning and already am feeling those plié squats in my back upper legs. That’s how I know ill get results! Thanks for the new workout! Ps love your top in the worm up video
Agh. Warm up…
loved something new to shake things up! so glad i found your site a few weeks ago. 🙂
awesome! welcome to the blog, too 🙂
I did workout #1 today and loved it! Thanks for sharing.
Kind-of kicked my butt! Just what I needed I’m out of town and could do most of it in my hotel room! Thanks Gina
Loved those plank twist/reaches! Def a challenge but felt good to accomplish them. Yay WSU 2013!
My first winter shape up 😀 so excited after the first work out!
O man. I’m going to be feeling this tomorrow.
Gina, loved workout 1! Have been enjoying your circuit style workouts for several months now, thanks for giving me a fun way to change things up!!
Meg
Did the workout. Officially dying. Definitely gonna be feeling this one in the buns tomorrow. Loved it though! 🙂
I was excited to get my work out #1 and HIIT for the day, then I booked a beach vacation for three weeks away – extra excited to get in my best shape for the beach! It was great but only made it 2 rounds, hopefully 3 by the end of the week
Wow- great workout! Thanks for planning the winter shape up for free! 🙂
loved loved loved work out #1!!! i am so excited to do more and continue with the winter shape up! this is so much great information!!
As a mom to a 7-month old just now getting back into a regular workout routine this workout kicked.my.butt in the best way. Despite lack of sleep I felt energized all day!
awesome 🙂
umm wow this was great! I was so ready for a mix up to my work out routine so winter shape up is perfect 🙂 so excited for more of it!!
Done! Thanks for the great well-rounded workout!
I loved the combination of the moves-really gets the heartrate up! Can’t wait to see workout #2! thank you!
I’m pregnant, so I had to adjust it a little bit, but it was still a killer workout! Thanks for putting this all together, I love it!!
aaagh! I loved this workout! My sister and I did it together and let me just say… we aren’t very coordinated! It was so much fun and I can’t wait to do it again later this week! Thank youu 🙂
Oh wow! I workout regularly and workout #1 still kicked my behind! I’m already feeling it a bit and am sure that getting into and out of my chair at work will ensure that I feel this many times throughout tomorrow. 😀 Thanks for the burn!!
this was a great workout! thanks for putting it together!
These moves kick my butt! So tired but feeling recharged and excited about WSU 2013!
I work out at home, and that’s where I did Workout 1…
we have a little home gym/workout room…this is a versatile circuit you could do anywhere!
It was challenging, I loved it, i’m going to be sore tomorrow but feeling great! 🙂
Did this yesterday evening….and well, being given the fact that I can barely move today, I guess I can say it was a great one! 🙂
Workout 1 kicked my butt! I’m modifying Winter Shape Up a bit by jumping into half marathon training, but today was a cross training day, and this was a great way to kick off cross training without my usual boring elliptical routine!
Gina, what a great workout! I have been reading your blog for quite a while but this is the first shape-up challenge I’m doing. I’m in college so I really appreciate that this all can be done in a small apartment with minimal equipment. Plus, it’s a great study break 🙂
I haven’t been working out this semester at all so this shape-up is a fresh start for me.Thank you SO much for all your hard work in creating this…you are awesome!
Did it yesterday & am feeling it – in a good way – today!
Did this yesterday– left me sweating bullets! Woke up and stretched this morning–man am I feeling it!!
Love this worked out! Definitely has had me sore for two days 🙂 Hurts so good!
great workout! I am sooooo sick of the treadmill, so this was a great alternative!