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:

Week1 workout

Here’s how the workout goes:


-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:

Wsu2013 1

Wsu2013 2

Wsu2013 3

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 πŸ™‚



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  1. Christine on January 29, 2013 at 9:05 pm

    Workout #1 was my first post-baby workout (just got the go-ahead from the Doc yesterday). Your winter-shape up couldn’t have come at a more perfect time for me. I am determined to fit it in with a 6 week old and a 3 year old!!

  2. Kevie on January 29, 2013 at 9:38 pm

    First of all, LOVE the Quinoa Muffins and Amazeballs, can’t wait to try this new Peanut Butter Cup concoction. Secondly, I completed the Workout #1 this morning and my bum is def sore… I love the plank with knee tuck and reach; it’s really tough!

    One question, which would be best: only complete 2 sets of Workout #1 with the 15 min HIIT or skip the HIIT to get in 3 sets of Workout #1?

    Thanks, Gina!

    p.s. Your Winter Workout came at the BEST time, I was in total need of some fitness motivation.

    • Fitnessista on January 29, 2013 at 10:54 pm

      so happy you’re enjoying it! id do option 1 πŸ™‚

  3. Megan on January 29, 2013 at 9:53 pm

    Oof. That is a good burn, though. I’ll just keep sayin’ it. ;o)

  4. Kelsy on January 29, 2013 at 10:03 pm

    Whew, my legs are burning…. definitely a keeper! Thanks for the hard work of putting these together!

  5. Rebecca on January 29, 2013 at 10:30 pm

    That was killer, epecially the Superman move! I definitely need to work on back strength. I look forward to the rest of the workouts!!

  6. Shannon P on January 29, 2013 at 10:55 pm

    The best part of this circuit is that I could do it in my apartment with a few weights! Hopefully the people who live below me didn’t mind the jumping lunges.

  7. Alex on January 29, 2013 at 11:13 pm

    Just a small request: could we get a video posted of this one? Some of the transitions between moves I’m still a little unclear on after looking them up! Or if not this one, next week can we get a video of the workout moves? Just saying it would be helpful for me. Thanks!


  8. Nicole on January 30, 2013 at 9:00 am

    I did this workout yesterday and loved it! I had to make several modifications and didn’t do the HIIT as I’m 7 months pregnant, but I got a great sweat session in!

  9. Kathryn on January 30, 2013 at 9:02 am

    Just did it again this morning! Love it!

  10. Mary on January 30, 2013 at 9:59 am

    I typically just run, run , run (yes, I know that’s bad). This is the perfect workout to mix things up – – I was actually looking for a new routine to do at lunch today!!

  11. Robyn Macbeth on January 30, 2013 at 11:06 am

    Love the combination exercises!! I really like getting the most out of my time at the gym so these are perfect for that whole body workout. Thanks!

  12. Kim on January 30, 2013 at 1:23 pm

    awesome! the kind of workout where just as soon as you want to collapse your on to the next move (the best kind of workout).

  13. Sophie on January 30, 2013 at 3:43 pm

    Woohoo!!! What a great prize!

    I’m loving this Winter Shape up! Workout #1 is awesome!! πŸ˜€

  14. Jillian on January 30, 2013 at 4:18 pm

    Completed! That was a good one!!

  15. katie on January 30, 2013 at 4:57 pm

    What an excellent workout!

  16. Sarah on January 30, 2013 at 9:13 pm

    I was still feeling the burn pretty bad from workout 1 on Monday. Yesterday I fit in an hour of yoga and wanted to do workout 1 today again but decided to listen to my body and recover another day. So at the gym I walked a mile in the treadmill to stretch out my legs, then I did a 30 minute interval on the elliptical and a 15 min ab workout. Glad I got a workout in and my legs are feeling a bit better now! I will do workout 1 again tomorrow! Also could you link videos to demonstrate the workout moves for workout 2. That would be so helpful!! Thanks πŸ™‚

  17. Catherine on January 30, 2013 at 10:52 pm

    Jumping rope and supermans are so much harder than they look. Ahh what a good workout!! And it will even be warm enough this week in Connecticut to do some cardio outside – woohoo!

  18. Ilene on January 31, 2013 at 3:10 am

    Did this workout Monday and my legs are STILL burning! Can barely walk up and down stairs, but it definitely made me sweat (:

  19. Laura on January 31, 2013 at 7:37 am

    Did this yesterday, and I really feel it today!

  20. Kait on January 31, 2013 at 8:52 am

    Great total body workout!! My favorite move is the plank. My goal is to do more weight training in 2013 so this plan came at a good time!

  21. Aly on January 31, 2013 at 9:44 am

    Just did the workout this morning as I had boot camp on Monday and it was great! Love all the combination moves and ending with HIIT left me sweating. I can’t wait for week two – thanks!

  22. Meg K on January 31, 2013 at 9:48 am

    Did workout 1 for the 2nd time yesterday + 15mins of stairclimber! Legs were burning at the end πŸ™‚

  23. Lisa on January 31, 2013 at 11:27 am

    Thanks for the great workout!

  24. Emily on January 31, 2013 at 12:52 pm

    I did workout 1 for the 2nd time today, and was able to increase from 2 rounds to 3, yay πŸ™‚ I also did 15min tempo on the elliptical (ie kept pushing it at a higher resistance than I normally would have chosen.) Loving this winter shape up!

  25. jameil on January 31, 2013 at 7:05 pm

    Good one! Thanks, Gina!

  26. Rachel on January 31, 2013 at 9:51 pm

    Did the workout! Love it!

  27. Abby on January 31, 2013 at 10:10 pm

    Day two of Workout #1 done!

  28. Natalie on February 1, 2013 at 7:03 am

    Did workout 1 last night for the first time. I have been bored lately with my workouts, and I love how this used new moves to keep me interested. Loved it!

  29. Lauren @ Sassy Molassy on February 1, 2013 at 10:03 am

    Woot! Did another two rounds this morning with some extra burpees added in. Happy Friday!

  30. Alycia Wilson on February 1, 2013 at 1:10 pm

    I’ll be enjoying my active rest day with lots of stretching. My legs are sore in a glorious way from week 1 of winter shape up! Thanks @Fitnessista

  31. Heather on February 1, 2013 at 9:12 pm

    I took yesterday off because I had a crazy day at work. But, I did my steady and HIIT today instead! 40 minutes on the elliptical baby!! πŸ™‚

  32. Brittney on February 2, 2013 at 12:42 am

    Wonderful workout!!! One question where did you get your outfit!!?! Love these crops and top!!!

  33. Sarah on February 2, 2013 at 1:01 am


    I did workout 1 today (it’s Saturday here in the land of Oz). Fantastic workout. My favourite part was the first round in the circuit – the lat lunges with the jump lunges in between – they were really fun! Is that sick?? πŸ™‚ πŸ™‚
    Doing the HIIT at the end was what killed me – I decided to do 30 on 30 off which really pumped that blood!
    Thanks so much for putting all this together.
    Can’t wait for next week!

    Sarah V

  34. Sara leptuch on February 2, 2013 at 6:53 am

    This was an awesome workout. I stay at home with my 2 kids and am always looking for at home workouts!

  35. Missy on February 2, 2013 at 7:18 am

    Workout 1 done for today (Saturday). Can’t wait to see what’s coming next!

  36. Laura on February 2, 2013 at 8:14 am

    Loved this workout, can’t wait for week 2! L x

  37. Ana on February 2, 2013 at 10:28 am

    Three rounds of work out 1 done! And I was able to up my weights for some of the exercises πŸ™‚

  38. Sarah on February 2, 2013 at 12:02 pm

    workout #1 done! Glad I had an excuse to workout today since I usually sleep in a lounge around on Saturdays!

  39. Hannah on February 2, 2013 at 12:54 pm

    Finished workout number one! super pumped for week two and workout 2 to switch things up πŸ™‚

  40. Lauren M on February 2, 2013 at 1:03 pm

    Workout 1 done! After an off day I felt really energized and I was able to up my weights or reps on some the exercises and I beat my first time by 3 min 15 sec! Can’t wait to try workout 2 and those peanut butter amazeballs!

  41. Tracy on February 2, 2013 at 1:10 pm

    Today was my day for steady state cardio on the elliptical enjoyed with a good friend! Finished my workout with a 30 minute yoga download. Looking so forward to start week #2!!

  42. Kiah on February 2, 2013 at 2:32 pm

    Workout #1, take three complete! Weeeee

  43. Chelsea on February 2, 2013 at 2:48 pm

    Workout 1 (3 rounds) done! So great! Looking forward to the upcoming week :).


  44. Laura B on February 2, 2013 at 5:36 pm

    Nursing my baby after just completing two rounds. πŸ™‚ I was hoping she’d let me get a third one in, but nope! Hopefully I can squeeze in one more later. Looking forward to week #2!

  45. Alyssa on February 2, 2013 at 7:09 pm

    Just ran 20 minutes to warm up and then did 2 sets of Workout 1!

    I completed the full workout plan this week…this is the first week since August that I’ve had a good consistent week of workouts! I’m in college and when things get busy, fitness is always the first thing to go. I am making it a priority this semester to stay healthy and your winter shape up came at the perfect time!

    Gina, thank you so much for your hard work on this. I appreciate all the workouts, meal ideas, calendars, and motivation. I have been reading your blog every day for quite a while but this is the first shape up I’ve done. You are AWESOME!

  46. Erin on February 2, 2013 at 7:21 pm

    Just completed workout #1 for the third time today – looking forward to seeing what you’ve got in store for us next week!

  47. EJ on February 2, 2013 at 8:56 pm

    LOVE all the combo moves like the lateral lunge to jump lunge, squat bic/overhead press. Great workout!

  48. Jay on February 2, 2013 at 9:21 pm

    Got W#1 in! Can’t wait for W#2 . . . . Woohoo! J

  49. Jill on February 3, 2013 at 2:08 am

    Workout #1 completed three times this week. Mixed it up today with extra cardio – 10min Stairmaster, 15min elliptical and some steady on the treadmill to finish – so sweaty my hubs couldn’t believe it!

    Prepping Peanut Butter Cup Amazeballs (omg – those are incredible – even with nutritional yeast!) and roasting vegies for the week ahead. Thanks Gina for a great first week – great workouts and recipes!

  50. Irene on February 3, 2013 at 9:39 am

    did WO#1 yesterday with 10 min of HIIT (had to leave the gym a little early). Loved it! I think this is going to be one of those 2nd day sore workouts….

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