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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Love this workout! I like doing workouts I don’t have to go to the gym for. I m really looking forward to see what the rest of this winter shape up will look like. They always motivate me.
I am going to be so sore tomorrow!! Did 2 rounds and HIIT on the eliptical.
Yesterday I took my first spin class EVER! It was awesome. Loved every second of the 60 minute class.
Whew! I did Workout #1 earlier and it kicked my butt! I had the flu a couple of weeks ago, and this is the first workout I’ve done since being sick. It really worked everything in my body. I followed up with 15 minutes of HIIT interval running outside with a 1:1 ratio.
Just did workout #1! No gym access for the next few months, so I had to modify it using resistance bands, plus our unopened Costco-sized laundry detergent as a weight for the single-leg row… 🙂
Gina, do you have any tips for modifying the second move (plie squat w/bicep curl to overhead press) for resistance bands?
Thanks so much for a fun workout! Loved the warm-up too 🙂
Went for a long run yesterday and just completed workout #1 today! I feel so good!
Did workout #1 this morning before the baby got up– it hurt so good!
I did workout #1 today….my legs were shaking by the last round- and it was awesome! The HIIT was hard, but good. So far, loving it!
Went for a long run yesterday (it felt good to see how much my stamina and speed have improved even since I set my January goal to start running!) and completed the workout today 🙂 Can’t wait for the rest of the Winter Shape Up!
Did this this morning during our totally unnecessary three-hour weather delay here in D.C. Already feeling it in my legs!
Just finished workout #1 and 15 minutes of HIIT and LOVED it!! Way to go on putting together such a fun, effective routine! I did three rounds and the HIIT in about 55 minutes and was a HOT mess afterwards! So excited to begin this WSU! Thanks 🙂
Did workout #1 while the kiddos watched a movie!!
Just finished Workout #1! I was dying by the end of the HIIT! And those animal side shuffles had me cracking up! I really felt like a gorilla! But I loved the idea of switching up the warm-up from the usual.
Did workout 1! I really felt the burn! Ouch (in the best way possible)! 🙂
WOW! Workout #1 is intense! Haven’t even gotten to HIIT yet…did the circuit at home and now resting before HIIT at the gym! Thanks for creating these – LOVE everything about you and this blog!
I’m in the middle of training for my second half marathon and completed an 8 miler this weekend at an awesome pace for me. Felt so good to get out there and really enjoy my run. I’m adding in strength training this time around and I think it’s really helping. Workout #1 done and looking forward to the next!! 🙂
Just got back from the gym where I did workout 1! Legs are burning!
I did my early morning gym class this morning because I totally forgot this was starting today! The post gave me motivation to go BACK to the gym to complete this workout.. gotta love rainy days off for some reason 🙂
Great Circuit! Really feeling it!
I did it first thing this morning! I’m thinking I want to do this same workout after the wsu is over with heavier weights to see how far I’ve come 🙂
Due to injuries I could only do part of this workout. It is amazing. Thanks Gina.
Loving this new work-out plan! It seems flexible enough to keep me motivated!
Just finished workout # 1 and I loved it, especially the single leg rows and the ab combo! Thank you so much for putting this all together, I’m looking forward to the rest of the shape up!
Just completed workout 1 during my lunch break at work and returned a sweaty mess. It. Was. Awesome. I’m going to be feeling that one tomorrow (and the next day) wowza!
Thanks Gina!
Workout 1 done over my lunch hour. Do I get bonus points for doing it at 7,000 feet?!
whoa! yes, haha
This looks great!! what size weights should beginners use?
excited to do this after salsa dancing class today! 🙂
i’d do 5s or 8s if you’re just starting out!
xoxo
Checkin in for my workout! I’m 1 for 1! 🙂
I ate like a PRO at lunch as well with a super packed salad BEAST!
Great workout! I will be feeling it this week. Would love to win that Garmin!
I did workout 1 while my baby napped. And I had time to make a salad for lunch!
Just finished workout #1. I love having a video to follow for the warm up!
Workout #1 while the kiddos slept.
Just finished workout #1! Excited to be on my way!
Coming from an avid (6-9 times a week) runner this workout was great. I’ve been wanted to incorporate HIIT/ weights into my workouts to give my body 1) a break from a lot of running but still getting a good sweat/burn on and 2) give my body more variety so thanks!
First workout done!!! I did 25 minutes of cardio and 25 minutes of strength training! I threw in some plank holds too! (:
wohoo! work out # 1 is done and im so ready for this!!
Just finished workout#1 and HIIT! I am a sweaty mess!
Just fnished workout #1 with my workout buddy Rachel! We didn’t do the HIIT b/c we didn’t have time on our lunch break, but we loved the workout! Thanks!
Workout 1 done, plus steady state cardio yesterday was a 3 1/2 mile run. Love this accountability 🙂
Whew, just finished this baby! The HIIT was killer… definitely a good way to break up a busy college class schedule. Thanks for the great workout, Gina!
Just finished workout one! Loved it, except my puppy thought it was play time!
I love that this workout can be modifed if you don’t have access to a gym!! I am coming back to working out post baby and am loving that I can participate in the WSU! Thank you!!!!
I just finished workout #1! I added some planks and bicycles at the end for some extra abs. I definitely got sweaty but my muscles didn’t seem too tired at the end. I used 7.5 lb dumbells. Next time I’ll probably use 10 lbs or 12 lbs. I really liked it though. It was fun!
Just finished workout #1
loved feeling the burn and the sweat. All sweat is good sweat 🙂
I just finished workout #1. Whew, it was a great workout! I can’t wait for #2!
Finished workout #1 this morning- it kicked my butt! For some reason the hardest thing for me to do was the plank, my balance is awful right now. Did some tabata for my HIIT. Definitely going to be sore tomorrow. I love the warm up video, it was so fun feeling like I was right there working out with you! I have recruited 2 friends to do this years shape up too, one of which lives out of state, which has been great for a little extra motivation
I am literally on the mat right now having just finished workout one… It rocked my socks! About to go hit up the treadmill for my HIIT, & call it a day. Thanks for putting this together! Im a new reader (within the last year) & have been looking forward to participating! Major cool points to you. Hope you’re having an awesome day :).
I did workout #1 today and HOLY WOW! I’m working on some things on the computer and as I sit here, I can feel my muscles (ALL OF THEM) getting sore. If that’s not a fabulous workout, I don’t know what is!
Workout #1 is Great!!! Hello summer post baby body!!! LOL
Did workout #1…feeling great! Need to increase my weights.
just finished! i substituted the jumping lunges for regular for my knees (i’m young, but they don’t agree with most lunges!) and used light weights since that’s all i have at home. loved it!