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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Just completed 45 mins of cardo, thanks so so much for this Gina!
LOVED workout #1! I met up with a friend at 530 this morning and we knocked it out! So excited about this shape up–thanks for creating this program–it inspires me every time!
All done loved it! Can’t wait for whats to come 🙂
I was glad that the strength training moves were different than what I have done in the past. It helps to reenergize by mixing it up. I have a feeling I will be sore tomorrow! It felt good to be a sweaty mess after the HIIT to finish off the workout.
Holy tough workout- I’m dead 🙂 Any chance yuo are going to post a video of the proper form for the moves? I always like the extra help
Loved this workout!!! I did it all three times through and didn’t get bored once! whohoo!
I then did my hiit on the treadmill at the gym!
Finished Workout #1 this morning. It kicked my butt, but felt great at the same time! Funny how that works. This is my 1st Shape Up and I am loving it and the great giveaways!
Great workout… love the planks with knee tucks!
just completed workout #1 – it was awesome!! thanks for the Winter Shape Up…I love your workout plans. 🙂
Just completed the workout!!! Holy ouch! I will definitely be feeling that later this afternoon!
Workout #1…Done! I’ve never done one of your Shape Ups before, but I appreciate how much work you put into them for your readers…so I’m doin’ it this time. Can’t wait, thank you! 🙂
Loved workout #1!
I did workout #1 this morning before work (thanks for posting it yesterday!!) it kicked my butt but was a great workout!! Looking forward to spicing up my workout routine!! Thank you!
Just finished workout #1! Loved it! It is nice to mix things up without having to plan it out! Thanks! 🙂
Did workout #1 at 6am today!! GO ME!!! I am always looking for new workouts, I am super into HIITS, I did this workout in my gym (aka my garage:)
Oh man. Workout #1 is TOUGH! Ready for that bikini bod, though 🙂
Loved this workout, especially the ab work! So excited for the shape-up!
Super excited for the wsu. Did workout #1 this morning. It was great! Love someone else’s suggestion to meet up with a friend and do it together. Going to hit up my neighbor!
Did 50 minutes of steady-state cardio on Saturday (being eager on the launch 😉 ) and got in an early morning workout #1 this morning before my busy day!
Another east-coaster thanks you! I’m in the early (sick) part of my pregnancy, so I’m modifying, but I’m still going to follow along!
Already busted out workout 1 and loved it!
Love all your workouts. I loved this one because it was different and fun. Thanks for all you do for is!!!!
phew, did this workout this morning despite the rain! Was really fun, especially the planks!
Did workout #1 yesterday! Trying to workout again after having a baby!
Did this last night . . . definitely feeling the burn today!
I loved it! It was different than what I usually do (steady state cardio all the time = BORING!)
I love the kettle bell work. I’m new to using them, but enjoyed the burn!
I LOVED this workout 🙂 It went by so quickly but the HIIT at the end was killer! I liked the built in ab workout too!
Wow; that is tough. Can’t wait to do it again!! Thanks for all you do!
I did workout 1 before starting my new job this morning! Loved it! This was my first time doing HIIT and weights the same day, can’t wait to see how I feel tomorrow!
Great workout, loved it 🙂
Workout #1 was great! I did 3-rounds after my run (had the opportunity today and won’t for the next several so I ran instead of HIIT). Thank you!
Done!!!!! So awesome! Thank you do much for this!
Great workout this morning! Thank you so much for doing this!!
Workout #1 complete! Loved all the moves in this one. Thanks so much for taking the time to plan these out for us each week.
Awesome first workout! Love Winter Shape Up!!! Thanks Gina. 🙂
Whoo! Did workout #1 this morning before work. Gotta start Monday right 🙂 That ab exercise kills me everytime though! lol
Loved the workout! Can’t wait for the rest 🙂 Thank you!
Steady state yesterday! and Workout “1/HIIT this AM. Tough one !
Did workout #1 this morning and already having a difficult time going up and down stairs!! Thanks!!
Done with the circuit workout. Way to kick it off, holy smokes! This is going to be the best winter shape up yet!
Just finished workout 1! I definitely felt like I got a great workout in :). The hardest part for me was definitely the single leg row…those are tough!!
I am so happy it is finally here! I have been waiting all month since you first mentioned when it would be starting. I started today with the steady state cardio – pushing the schedule forward a day. Excited to start Workout 1 tomorrow 🙂
Did Workout 1 this morning while my little one napped, it was awesome to be able to do this at home. I had my first baby in October and am working hard to get back to my pre-baby fitness levels, workouts I can do at home and that target my whole body are perfect!
Just finished Workout 1!! The ab work was killer! I’m gonna be feeling it tomorrow!! I’ll be back to my per-baby bod in no time with WSU!! Thanks Gina!
Thanks for this workout! I love balance work & the plank variation is one I have never done before!
rocked the cardio yesterday and did workout 1 bright and early this morning!!! Balancing on the single leg row was a bit tough… but I got it done!
Just completed workout #1!! 🙂 Loved it. Thank you for getting all this stuff up for us!!
I just finished Workout 1 this morning! It was SO crazy!!! I didn’t know if I would make it through, but I did, and I feel amazing now:))) Thank you for everything!!
Workout #1 done! I’m so glad this workout can be done at home. I have 4 boys, with the youngest being 6 months old, so I’m not able to go the gym. Thank you for making this workout with minimal equipment so I can participate at home!