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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great first workout!
I have followed all your summer and winter shape ups! very excited to try this one out tomorrow too!
Awesome workout! Loved it, left the gym feeling like a beast. Was also a sweaty mess. Ha!
Loved workout 1!
workout 1- done and done!! what fun!!
Love it…thanks Gina!
Just finished workout #1 and some HIIT on the treadmill. Wow- what a workout! I will definitely feel that tomorrow!
Did workout #1 this morning after a Zumba class yesterday! Wow, feeling it in my calves (maybe from the jumping yesterday?), but I’m already beginning to feel the muscle breakdown, LOVE it.
Keeping up the water intake and looking forward to perfecting it on Wednesday with a follow-up Zumba class again! BTW, love this program, such a great motivator!
I did the workout this morning and my booty is feeling it now! I have doing mostly cardio for the past couple months, so strength training is def. a nice mix-up! For my HITT today, I did TurboFire 15 min HIIT DVD. I was a sweaty mess! Thanks for putting this together, Gina!
This was a great workout! Have been doing strictly cardio lately so it felt great to do a fun circuit! So excited about this WSU!!
Hi Gina, I just finished workout # 1. Feeling sweaty and good! I really liked the combo of side lunges & lunge squats for Move # 1.
First workout done this morning before work! Thanks for posting last night, gave me a plan for the day!!
Workout 1 done! Plank with knee tuck and reach was super tough, can’t wait to get better with practice!
Finished workout #1 and felt great! Loved the lateral lunges with the jump lunges in between. Thanks for the motivation.
Winter Shape Up is just what I need, thanks Gina! That first workout was a killer! For my 15 minutes of HIIT I did the Tone it Up HIIT the Beach workout from the Beach Babe DVD. Steady state cardio was a Sunday Runday for me and I logged 5 miles. It’s going to be a schweaty 4 weeks!
Workout 1 done and it was sweaty! I really enjoyed the muscle confusion with the circuit, I’ve been in a rut so I’m really looking forward to mixing up my workouts, thanks Gina!
Great workout! Excited for the next few weeks!
Just finished Workout 1 and it KICKED MY BOOTY. I’m a noodly, sweaty mess. 🙂
Brutal! I am just getting back into my fitness plan after my life was shaken up a bit after starting a new job. I know this is what I need, but I am certainly going to have to work my way back up!
Workout #1, was killer, but I felt great after. I just started my journey to health on December 19th, and your blog has been such an encouragement. I’m so enjoying the Winter Shape Up! It’s going to be so much fun learning all of the new moves. I’ve been googling videos to go along with the photos so that I’m sure I have it right. I’m certainly feeling it!
Those plaaanks!! I love to hate those bad boys – my core thanks you, as Winter Shape Up is the beginning of my efforts to tone up over the next few months before my wedding!! I’m so happy to be kicking it off with WSU – your circuits are some of my favorite ways to sweat! 🙂
I am so excited for the Winter Shape Up Challenge: Really need it this winter!
My goal is to do every work out. I may alter the schedule based on my work shifts for the week, but I want to be a Winter Shape Up FINISHER ;D
AWESOME workout! Looking forward to the rest of the program!
20 min warm up run + 3 rounds of week 1 workout + 15 min of HIIT (swimming) = 1 heck of a Monday! Liked the circuit style of this workout. It was fast and furiously sweaty! My only qualm – there doesn’t seem to be a straightforward way to print the pictures of the workout? I seem to remember SSUp 2012 having an easy “print this!” button. It’s going to be a fun 4 weeks!! xo
Did workout #1 while my LO was napping. This was the first workout I’ve done since she was born 4 months ago…I wasn’t even planning on doing it, then saw it in my feed this morning and thought why not? Thanks for the inspiration Gina, this mama is feeling the burn in her inner thighs!
Ahhh! I did the TurboFire Fire 30 class + WO1…ooooh holy buns and abs! I loved it, and I’m a sweaty mess. Thanks Gina!
Perfect timing for this! I was in a rut of only running – love the new workout! definitely feeling it…planks = my enemy!
did this workout! it kicked my booty! stretching now!
HIIT and Workout #1 finished! My balance is awful, so the planks and rows were hard! Thanks for a great workout! Thanks for posting- if it weren’t for WSU, I probably wouldn’t have done my steady cardio last night or a nice, sweaty workout after a day of work!
I decided to do workout #1 last night at the last minute after looking over my plans for the week. I love learning new moves that challenge my body! I’m terrified but excited for the next 4 weeks!
Workout #1 done! The circuits were rough and I followed it up with 30 (slowish) minutes of HIIT by running. My legs are feeling it today!
Just completed workout #1! I’m so excited for this. I’m training for two half marathons in the next 3 months and this will definitely help!
The single leg rows are tough! As is that crazy plank move. I ran for my HITT portion, even though it’s snowing here!
Woot woot! Just did workout one and definitely left some sweat drops on the ground 🙂
Did workout #1 this afternoon along with some time elliptical HIIT! It was definitely tough but felt good to switch up my usual routine.
First, I have to tell you, I think you’re great. For the first time ever, I did the whole sequence and all 3 sets. I usually get bored mid-way, find moves so incredibly difficult that I can’t ever imagine “getting them”, or too easy to “feel” them doing anything. NOT the case with your workout. AND you have me stoked to work at eating better – it can’t all be done with workouts alone. I am motivated, excited and know I will see results – finally. Completed W#1 (ALL OF IT) and HIIT on the moving stairmaster. YAY! THANK YOU for the great workout, advice, and encouragement.
I did it! I did it! It was tough but a lot of fun! I even talked my sweet boyfriend into doing the workout with me. Did the HIIT on the elliptical. That plank knee tuck move was cray cray. I would love that Garmin! Thanks for sharing these workouts!
I did this workout with colleagues–we try to work out together twice a week after school (we’re teachers) and it was nice to have something to do indoors on a crappy snowy day!
Did workout number one this morning and it was awesome! I loved the single leg rows and the plié bicep curls to overhead press. I’m so excited to follow this plan! Thanks so much for all of your hard work Gina, it’s seriously so amazing:)
Modified it slightly to accomodate a shoulder injury, but loved it! Thanks for sharing these!
This is just what I needed to get out of my fitness rut and get ready for my first ever ski vacation! Did workout #1 today and loved it!
Loved the workout, definitely needed something new to add to my routine, and this was perfect!
Just finished a combination treadmill hiit and a couple of rounds of workout 1! I like the lunge section the most…feel the burn! Thanks for starting something after all the New Year’s madness to help keep us on track!!!
Gina, that was just what I needed. I’m working out of town and it is freezing where I am so my usual outdoor run wasn’t going to cut it! Looking forward to the next one!
I just finished workout #1 and it was a great workout!! I love to add variety to my workouts, so this was so fun! The planks with knee tuck and reach were tough, but hopefully with practice they will get easier.
So far so sweaty, thanks!!
Just finished workout #1. Loved the strong superman, such a fun change from the usual superman. Also, your pics were so easy to follow!!
Workout 1 complete, and looking forward to the next ones. ! Also training for a half mary , so this will be a great way to add on to it.
Just finished workout #1 and i’m sweaty! I’ll definitely be feeling it tomorrow if not in a few hours! I’ve needed a new warm-up for a while now so thank you for that! Running on the treadmill every time gets old.
Also, thank you for taking so much time to come up with these workouts and the grocery ideas. You make it super fun and its very motivating! We appreciate it =).
Finished workout 1 and feeling super motivated!!