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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Finished workout #1 and HIIT this morning and am feeling great. Loving the workout schedule for week 1 as well.
Just finished workout # 1 this morning and loved it! Feeling it in my legs already– I am training for a half marathon and have been really missing strength training.. I even wanted to stop after the 2nd circuit but pushed myself to 2.. feels great! Thank you 🙂
Did workout 1 this morning and my legs were shaking at the end! Just started working on getting back in shape so this is perfect timing. I’ve never done the Shapeups before and am excited to participate. Thanks Gina
Did my first workout, one hour of Zumba. Love the cardio!
I did the 15′ hiit during my lunch break, and hope to finish the rest of the workout tonight, when I get home from work/class. Is that ok? To split the workout in two? I have a pretty tight schedule, starting at work around 7AM and not getting back home until after my night class, close to 11:30PM!
LOVED Workout 1! It was so nice to shake up my routine and my arms and legs were SHAKING by the end of the workout. Love that feeling of pushing it to the limit and knowing that change will result. Thanks so much for this Gina!
Completed Workout #1 this morning – loved that it was tough but didn’t take very long to set up or complete. I really appreciate you posting it early. We’re having quite the snow day today but knowing that Winter Shape Up was starting got me up and out bright and early.
I’ve been in such a workout rut, the WSU is just what I need! I have minimal space and equipment at home (yoga mat, foam roller, and an old duffel bag filled with heavy stuff to use for squats and some other strength moves), so I modified the workout to do what I could, e.g. push ups instead of chest press. I think this will be great for building up a solid strength and cardio base. I’ll be able to take it up a notch in March and be ready for spring and summer by the time April rolls around.
Thanks Gina! Last summer the shape-up was all I needed to get back to my pre-pregnancy weight after the birth of my third child (I did the whole thing twice through, modified here and there). This morning my mother and I did WO#1 together while she was here to help me with the kiddos and we had a blast! So great of you to provide these free for your readers – sometimes working out at home is so much easier than getting to the gym with little ones around. VERY appreciated!
All done! Had to modify a tiny bit on the ab work since I’m 5 months pregnant but feel awesome! Even got my girl involved so we are kicking butt and holding each other accountable!
Can’t wait to participate, thanks for putting this awesome workout together!
Thanks, Gina!! This is such a great motivator and I loved the first workout! It hurt so good!! 😉
Did this workout this morning! It was awesome to say the least! I have been looking forward to this ever since you started posting about it! It was a nice change from my usual workouts and I loved that it challenged my balancing abilities while also feeling it working every single muscle!!! I can’t wait to try more!! Thank you!!! 🙂
Woo hoo! My biscuits are burning for sure! 🙂 Love the winter shape up!!!!
Hi Gina!! I have always wanted to participate in a winter/summer shape up, but with my busy schedule I never thought I’d be able to commit to a certain schedule. Now that i’m in my last semester of Nursing school, things are busier than ever, and I am more committed that ever! Winter shape up it is! Workout #1 was just completed and a perfect way to get in a great workout at home! We have a snow/ice situation going on outside right now, so this was perfect! 🙂
Oh so excited for this – I love the variety I am about to get for a whole month, thanks to you! I’m a day behind (mainly because I have to do a hot yoga class tonight and I like cardio + yoga, not weights + yoga lol) – just finished my steady state cardio. Pumped to try Workout #1 tomorrow, already know I will love it.
So excited! Bikini here I come!! 🙂
I did workout 1 this morning!!! The best part is I can just roll out of bed and get my sweat on in the living room 🙂
Yes! I’ve been reading for blog for awhile now, and this year I am totally participating! I’m gonna have to take today as a rest day (did a HIIT treadmill + legs workout and they are sooo sore still), but I am definitely gonna get it tomorrow… that lateral lunge with lunge jumps combo looks killer!
my writing is terrible, excuse my fried brain from an 8am exam… *your blog and I did the HIIT+legs yesterday.. haha
I tried this earlier this morning and I only made it through one round as I haven’t done any kind of exercise in ages, but I felt awesome afterwards. A great way to start my day!
completed this early this morn! Loved the lunges! supermans are very decieving – they always look easy but they are difficult!
oooh how my arms burn (in the best possible way)!!
Wow, I feel the burn. Thanks for the great workout Gina. I hope I win the Garmin. I’ve been wanting one for a while so it would be awesome if I could win one.
Knocked out Workout 1 at the gym this morning. The planks with knee tucks and reach were the most challenging for me…coordination/balance not being my strong suits 😉 My goal for next time is to not fall over quite so much!
My thoughts on WO1? Ouch! But in a good way of course. The first workout back is always a reminder of what a few lazy weeks have done to me.
Workout #1 was such a great start to the morning!
Last year’s Winter Shape Up helped me get in shape for my big wedding day, and I’m looking forward to doing it again this year!
Just did Workout 1. I tried to use heavier weights than normal and definitely felt the burn! Loved it, thank you!
Great first workout!! My arms were burning – loved it 🙂 Thanks for putting this together Gina! I’m excited for the next 4 weeks.
Woke up at 5 am to do workout #1 before going to work…. Waking up stinks, but it’s better than coffee in getting me pepped up for the day!
Did Workout 1 this morning. I loved the one arm rows with weighted squats in between! I will probably use heavier weights on Wednesday, but I loved the moves and it was a perfect amount of time for a morning workout before work.
I finished the workout! Great workout! This is my first time joining in and I can’t wait to see some results! We have our 10 yr anniversary in May and are waiting on orders ( hopefully flight school instructor). After we PCS… I’m hoping to wear a bikini at a beach resort this summer!
Hi Gina!
I woke up an hour early and got workout 1 in! I am SO happy I did, but it was definitely challenging. I love it. Thank you so much for the winter shape up, I’m looking forward to it. Appreciate you so much!
Alicia
Phew. This workout was no joke. All I can say is, I really need to work on my “plank with knee tuck and reach.” It isn’t pretty.
Rocked this workout first thing this morning. Wow. I couldn’t wait to finish those lunges — holy burning thighs. Challenging in the best possible way!
Did workout#1 this morning- WOW! I am so excited for the next 4 weeks! I loved the single leg row-weighted squat-single leg row combo. I REALLY had to focus on my core to balance, which kinda took away the thoughts that my legs were on FIRE-ha! But, GINA-the plank with knee tuck. holyhell. KILLED me 🙂
Thanks SO much for this!!
I did Workout #1! It was intense! I loved it. It left me feeling like I just completed a killer workout and all my muscles were stronger because of it. Can’t wait to see what the next 4 weeks hold! This is also my first time joining so I’m super stoked.
I just did the circuit 1 time through as a warm-up before the rest of my work-out.
Yay for workout 1! I actually like supermans is that weird? Thanks for the workout! I want that new Garmin so bad-my 405 fell apart last month and I’ve been waiting to buy a new one. This would be awesome!
Workout #1 was an awesome addition to add after my cardio today! Best part is I got in some strength training without it it taking too long!
Great workout! I feel more energized and I think it’ll be good to see my improvement over the next four weeks (especially with the single leg row)! I have been drooling over the New Garmin Forerunner 10 🙂
I did Workout #1 and 15 minutes of HIIT this morning before my 9am class. The planks with the tuck and reach were insane, I was so wobbly! I would love to win that Garmin watch, my Garmin was stolen when I was on vacation over Christmas break (along with a ton of other stuff in my backpack). I’m really pumped for this Winter Shape Up! Thanks!
I did workout #1this morning, and man oh man did I feel the burn!
Just completed workout 1 and absolutely loved it! Thanks Gina for putting this all together. You’re the best!
I’m so excited to give this a try! I am planning on following the workouts and meal plans, with modifications, because I’m 7 months pregnant. I’ve kept up on my workouts, but made modifications as needed along my pregnancy, and thought this would be something different and fun. Most of these exercises look do-able for me, other than the supermans. Any suggestions on what I could do instead? Also, would the knee tuck and extend and lifts be okay to do? I’ve been doing ab work all throughout pregnancy, just avoiding stuff that requires me to be on my back at this time.
Just had a babe 2 months ago and loving the winter shape up plan!!
Everything hurts. And I love it. Thanks! 😀
Did workout #1 this morning! I’m positive I’m going to be feeling that for a few days!
I just had a little one 2 months ago and loving the winter shape up plan!! Thanks for putting this all together!
Loved workout #1! I will definitely be a little sore tomorrow! This is just what I needed to get motivated again, thanks!
I just did Workout #1 (after the NYC Ballet Workout DVD- my lower body is dying!)! I’m so excited to have four weeks of something new to jumpstart 2013! 😀