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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Holy chest presses! This is my first shape up (of any kind), and it was harder than it looked, but also felt better than I thought it would. Thank you!
I’m a sweaty mess!! I was looking for a new routine to do, this is perfect!
I did workout #1 this morning with heavier weights than usual and I felt the burn! I woke up an hour earlier to do the workout at home and, though waking up earlier is no fun, I am sure glad I did it!
I’m nursing a back injury so I had to modify a few things but this was crazy hard!!! I was definitely a sweat bomb when I was done.
I’m absolutely stoked about this workout challenge and will definately partcipate!
I’m from germany, so because of the time difference i shifted the schedule one day further starting monday (todaaaay) with 55 minutes of steady state cardio: i ran along the rhine this morning.
Happy sweating, everyone!! (Hope, that doesn’t sound too weird 😀 )
I really enjoyed this workout, especially the single leg rows!
6 mile run/walk on the treadmill for Steady State yesterday. And just knocked out Workout 1 with HIIT on the treadmill! SWEATY! The plie squat bicep curls (with two 10lb dumbbells) are KILLER.
Woot woot! Back in action!
I did the winter shape up for the first time, and OMG! 😀 burn baby burn! This is great, I’m just getting back to fitness after having a baby and this program is just what I need to keep staying motivated. Thank you so much Gina! I recommended this to my girlfriends 😉
Workout #1 was fantastic! I got up and at em early this Monday morning! Thank you Gina for all the work you put into this!!
I just started following your blog recently, and I am stoked for this winter shape up! Workout #1 was a perfect start to my day before my normal cardio. Thanks so much!
Great workout this morning! Super excited for this. I loved last years!!
Wow! What a workout! Thanks for the motivation to get healthy!
Just finished workout #1 with HIIT! Thank you so much for the awesome workout!
Thank you so much for putting this together, Gina! Loved workout 1, especially the kettlebell work, but I have to admit I was a bit sore from my steady state on Sunday. I ran 5 miles around the lake by my house in 43 minutes– a new record for me! Would love to have a Garmin 10 for next time 😉
Thanks again and keep up the great work! You are truly motivating!
So I admit when I first looked at Workout #1 I didn’t think it would be too challenging…and then one round in I was DRIPPING in sweat! I was happily mistaken – this workout is awesome! Thanks Gina…your hard work is very much appreciated!
What a great workout! Tx or all you do.
Did workout #1 with my fiance this morning! He is following along too, just with heavier weights.
This is perfect – we just moved a couple of months ago and I haven’t found a routine to work out. This plan is a great jump start to getting back in the gym — and getting sore 😉
After not doing any strength or circuit workouts in a while, I was feeling the burn! I got into circuits when I stumbled upon your Winter Shape Up last year and am looking forward to getting whipped back into shape! 🙂 Thanks for such an amazing program!!
I really liked this workout! The plank tuck was the hardest move for me, so I am going to see if I can improve on that over the next 4 weeks 🙂 I had to split up my workout due to my work schedule (I’ll do my HIIT later today) but I am loving it so far!
Just did Workout 1, and loved it! That plank with knee tuck and reach KILLED me haha. I could not keep my balance! Hopefully I will improve throughout the week 🙂
Just finished Workout #1 + HIIT (on the elliptical)! It was awesome!
LOVED this workout!
I just finished JM 30 Day Shred and was looking for a new workout to get me in shape post baby, I have about 15 pounds left to lose. We have a beach vacation planned mid-March and I would love to be back into my bikini by then. Winter Shape Up couldn’t have come at a more perfect time!
I start a weekly Zumba class tomorrow night, through Community Education, do you think that would count as my HIIT/Steady workout or my steady state workout for the week?
Thanks again for all of your hard work!
Maria
P.S. I have never been a runner, but would love to get into running 5k’s this summer with my hubby (when all of the MN snow clears!) and having a Garmin would be such amazing motivation to follow through.
Just did workout #1! The third time around was a challenge but it was awesome. I’ll definitely be doing it again on Wednesday.
I just finished workout 1! The single leg rows were killer! I feel sore already.
Workout #1 was awesome! Will definitely be a keeper even after this is done!
Just finished workout #1! I couldn’t make it to the gym this morning because we’re currently getting a snowstorm so this was perfect to do at home!
Just finished workout 1 in the hotel gym! I stopped by the nearest grocery store to my hotel afterwards to get some clean eats too! No mini bar temptation for this girl.
Super tough as I haven’t done any strength training for waaaay too long (law school = fitness death). I’m stoked to see that you didn’t include any expensive equipment in the workout that you can only find at the gym, as I don’t have a car and it gets to -40 degrees here in my part of Canadia, so my workouts are done at home!
Did workout #1 yesterday along with my normal gym routine. It was great to add something more! I’m looking forward to the rest of the shape-up! This is my first time participating. Thanks for the great workout/clean eat ideas! 🙂
Morning!!
I did the workout this morning in my basement. I like all of your plans and it gives me some new ideas as I tend to do the same ol’ thing over and over. That and one of my goals this year was to do more strength training!
My abs say ‘thank youuuu’
Done and DONE!! Woohoo!! So excited for Winter Shape-up 2013!
I did workout 1 this morning with HIIT on the treadmill and it was awesome. It was a good blend of upper/lower body and it flowed really well. It definitely kicked my butt! I have been out of running for almost 2 years with a chronic toe injury (sesamoiditis) and now I am finally ready to start half marathon training again so your WSU will help me get ready for that! Thanks so much for your motivation and workouts!
Workout #1 done! Loved it!
Still recovering from Saturday’s bootcamp, and the thought of more squats and lunges made me cry a little ;), so I did my 30min steady state by running around my neighborhood this morning. Planning on Workout #1 first thing tomorrow morning!
That was hard! Done and **SwEaTy**. I am training for my first half marathon, and would LOVE that watch!!
Ohhhh dear lord I’m sore… it hurt so good!!
Awesome workout – perfect length to get the job done! I loved having something new to do today (and it kicked my butt – in a GREAT way). I am super excited about WSU 2013 and have gotten a friend to join me 😉 She always asks how i have all these great workouts to keep from getting bored… i told her The Fitnessista!!!!!!! Thanks for all you do to help us with our fitness goals.
This workout is no joke!!! I did it this morning. Loved it!
awesome! love the variety.
Great workout! The last ab move was the toughest part for me!
Oh another question… what do you suggest for good active recovery options and for Wednesday’s tempo work??? I was thinking a yoga video I have for tomorrow but wasn’t sure what would be best.
Loved loved Workout #1 + HITT! Just got done and I’m a sweaty mess! Did my HITT on the elliptical and it was perfectly rough just like expected!
It has been snowing like crazy over here and so this work-out came in just perfect since I didn’t have to leave the house.
I don’t have a kettle bell so I used regular 3kg weights, and man, move 3 made me totally cramp up! (In a good way I guess, but I’m sure going to be sore tomorrow!)
I was actually searching your blog for what garmin you were using when I found out you were doing a giveaway! So exited about that, I really wanted to ask my parents for a garmin for my birthday but those things are soooo pricey!
One of my newyears resolutions is to run 6 km in one go (no walking) and a garmin would definetly help with my training!
But my question is actually: what garmin do you use? I have no idea which one to buy, there’s so many!
Fingers crossed that i win, and thanks for the workout Gina!
PS: I keep updating my mom on pictures of Olivia, and she agrees: she’s adorable!
X
Janiek
Made it through 3x! I can’t wait for the rest of the workouts!
Sunday was my rest day, but Wokrout 1 completed today! Love it!
TOUGH TOUGH TOUGH! Loved it, my body was shaking the entire time haha, thanks for all of the work and effort towards planning the WSU!
Love that you can do these in the comfort of your home 🙂 Thanks so much for doing this Gina- I have a one-year-old and I’m trying to get my body back in shape for summer!!
YAY! That was awesome, I feel great! I’m trying so hard to get down to my pre-pregnancy weight and I think this is just the thing I needed!