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
656 Comments
Leave a Comment
This site uses Akismet to reduce spam. Learn how your comment data is processed.
I did workout #1 this morning before going into work, and it definitely gave me a great attitude booster and a feeling of accomplishment-what a great mindset to enter into the work week with! I can’t wait for all the workouts to come!
Did this workout this afternoon! Those single leg rows are no joke!! And, that pink Garmin is way.too.cute.
Whoa, the planks with the knee tuck and reach are no joke! Super shaky, but got through them. Thanks for the great workout today. Perfect workout for a snow day at home. Can’t wait to do this in the gym on Wednesday.
Woot! I did two rounds this morning and loved the side lunge and jumping lunge portions. As a runner, I always need to work on keeping my glute strength up because those quads get so over developed. Thanks, Gina!
Gosh, I loved this workout. I am feeling Super energized today.
what a butt kicker! awesome, awesome workout and i didn’t even have time to think about getting bored with it!
I was soo happy to see this workout yesterday as I tend to get stuck in a rut. I headed to the gym today and busted out this workout. Combined with 20 minutes of cardio afterwards this was a sweaty hour blasting 360 kcals! Looking forward to the next 4 weeks!
This was the perfect week 1 workout. The plank was the hardest for me! That whole balance thing 🙂 Thank goodness I am taking yoga classes this month too! Thanks Gina for putting so much time & energy into these!
Jenn
I’m taking a break from my crossfit style workouts to do this plan thinking it may be a little easier on my body but holy cow this kicked my booty! Lovin it & so thankful to you Gina, for putting this together each year (this is my third winter shape up!) and keeping it free & fun 😀
Workout #1 was great! I was so happy you posted it yesterday so I could crank it out this morning…thanks Gina!
Awesome workout, as always!! So excited for this shape up! My wedding is in 5 months so that is my motivation. Thanks Gina!
Oh how I love to hate pushups. I graduated to full pushups last winter, one of my proudest accomplishments!
Thanks for the sweatfest!
Whew! Tough but fun!
Workout 1 done!! I feel like it’s going to be a tough 4 weeks!
Done! Awesome workout to get things started (and to wake me up today 🙂 )
Awesome! Can’t wait to see more 🙂
I just completed the first work out. I was a sweaty mess. Love it! I work out with a trainer once a week – don’t think she works me as hard as the winter shape up did. Might be breaking up with her soon and following your plan!
You are awesome for organizing this. Keep it up – you really inspire me.
This was definitely challenging, but I loved the burn! 🙂
I looove that this can be done at home or at the gym! Thank you, Gina, for taking the time to put together yet another amazing shape up!
I finished workout #1, it felt amazing!! Thanks for putting this all together!
Hello Gina!
I just got done with the Workout #1 plus 15 minutes of HIIT on the treadmill and I am sweating all over my computer as I write this (kinda gross, sorry), but it feels great! It is my first time participating on the shape up and I am pumped! I have made a lot of improvement on my body over the past 6 months working out and eating better all by myself but lately I have felt the need of a change on my routine and…. you came around with this great addition to my workout regiment. So I appreciate all the effort you have put into it. I have actually been following you for a few months now and I have to say I am inspired by you and you certainly motivate me to keep the good work. I am training for my first half marathon, which will happen May 19th in Denver, CO…so the Garmin will be a great running tool. Again, thanks for everything.
XOXO
Luiza
I did it 2x’s with HIIT and it was challenging! I felt my arms turn to jello especially on the plank with knee tuck and reach! I was listening to” Titanium” (Sia and David Guetta) during it though and it really helped boost me to the end! Thanks for putting together such an awesome, challenging workout!
Winter Shape-up is coming at such a great time, week one is a doozy! Thanks Gina 🙂
Finished workout #1! I’m a sweaty mess on the couch now 🙂
Made it through Work out #1 went through 2X. It was so good! I was a sweaty mess at the end.
Awesome workout! I loved the lateral lunges and plié to overhead press. Some new moves to add to my rotation 🙂 I look forward to more fun moves!
Workout 1 was a great combo of strength/cardio. I paired your moves with 20 minutes of intervals on the TM (60 sec bursts w/ 90 sec recovery). Should’ve known better than to head to bodypump this morning, my legs felt fatigued pretty quickly!
Thanks Gina! 🙂 so much work put in to this, and it shows!
I did workout #1! To me, the planks with knee tucks are the hardest. I really have to focus on not letting my core get week and my back arch. My heart rate was going crazy!! I did the circuit twice and then went for a run.
I tried workout #1 at the gym today, out of curiosity – it was killer! jumping lunges always get me! haha.
Hi Gina!
First of all, hello and THANK YOU for your upbeat, encouraging blog. Long time reader, rare commenter here, but I love it!
Did my HIIT before the workout this am….sprint/walk intervals with two kids in the jogging stroller on the way to/from the playground…do what you gotta do, right? 😉
Loved workout #1! The plank tucks really challenged my core and balance, and I powered through the circuit twice while my 4 mo-old chilled in the Bumbo and 2 yr old “worked out with mommy.” Quick and tough–perfect for my busy mommy day! Thank you!
Excited to participate!
Chelsea
Those jumping lunges were NUTS!!! Thanks for the inspiration!! 🙂
Loved every min of this workout!! feels good to change things up a bit 🙂 looking forward to see what’s next!
This workout was a good way to start the day…I have so much energy lol. Thank you for providing WSU…I think it’s awesome that you do this for your readers 🙂
Great workout! Completed all three rounds but struggled through the run. Looking forward to improvements throughout the week and month!
Yay I followed this last year & I’m so happy it’s back! Off to the gym 🙂
Just finished and only one word can describe this workout…..”ouch” but in a good way! 🙂
Completed Workout#1 minus Supermans (I’m 7 moths pregnant) and loved it. Awesome full-body workout!!
Oh my goodness! That was super intense. I didn’t realize how out of shape I was until I started doing the lunges… Hahah.. very glad I’m doing this along side all you ladies; you are all so encouraging. This is my first “shape up” and I’m so excited to get back in shape!
DONE! Loved it! Thanks!!
I did 30 mins on the bike on Sunday. It felt good to do a steady workout. It has been a couple weeks (resting from running a marathon). I did workout #1 this morning. I did a 4 minute warmup on the elliptical, 12 push ups, and a 1 minute plank. Due to time restraints, I was only able to do one round of the circuit, but I was a sweating at the end. Then did the 15 min HIIT on the elliptical. I was a sweaty mess at the end but it felt great to push myself today.
This is my first time participating in the winter shape up and I’m psyched! I did workout #1 this morning and loved it! Can’t wait to repeat it later in the week! Thanks, Gina!!
I love this workout! I did it three times, and it kept my heartrate UP each time! Any workout that does that and leaves me super sweaty and feeling satisfied when I’m done is a winner. I will definitely be coming back to this even after Winter Shape-Up is over 🙂
Did the workout during the baby’s nap. Holy cow! That was tough/awesome!
Workout #1 Complete! Loved it!!!!
Just finished workout 1, feel great! Looking forward to the next 4 weeks!
I. hate. planks. Ahhhh… feeling good now though. Happy Monday!
Love this giveaway!
My steady state was great – I tried a new cross-trainer/elliptical machine at my gym by Nautilus. Thanks for the no gym equipment needed warm-up – this was perfect for my living room today!
Made it through the first workout! It was fun and challenging, keep ’em coming! Thanks!
Done! Loved the plie squat/bicep curl to overhead press…that was a tough one!
Just finished Workout #1! Kicked my butt…and I can’t wait to do it again!