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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I completed the workout this morning and did 3 rounds of SANtabata between each circuit. Tons of jumping lunges!
I completed the workout #1, killer but fun! Thanks for putting this together for us!
Finished Workout #1, modified the circuit a bit as I felt I needed a little more push! 🙂 Such as adding burpees to the supermans etc.
It was great, and I’m looking forward to the entire WSU to shake up my workout routine a little! 🙂
Thanks for working so hard on this, and I love your blog…first one I read every single day.
I finished workout #1 and it definitely kicked my butt! Go Gina! thanks so much for the winter shape up!
Great sweaty workout. Thanks!
Workout #1 and hiit in tabata style on the treadmill – 20 sec at 8 mph w 10 sec rest for 3 rounds of 4 min intervals!
Loved Workout #1! So excited for Winter Shape Up!
Just finished Workout #1 – it was a great way to mix up my recent fitness rut! Sometimes I get so paralyzed when heading to the gym, too many options. Love having some guidance!
I love it! So excited for this winter shape up!!
Completed workout #1…plus spin at the gym!
Workout #1 done + tempo since I didn’t have a clean heavy-duty sports bra to tackle the HIIT. 🙂
Will definitely do laundry tomorrow to solve that problem.
Thanks for this – this is the first time I’m participating though I’ve thought about joining in since I started reading your blog a couple of years ago. My goal is to lose this jiggle that has creeped on my midsection since I turned 30. I don’t know my weight and am happy with my clothing size, so I guess fat burning & muscle building are what I’m aiming for.
Shoot, I wanted to put in that I live in Chile so I don’t know if I’m eligible for giveaways. Absolutely no worries if not, just take my name out of the running if so – I’m doing this for me and my well being, not for prizes (even if they are pretty sweet ;)).
Did 2 sets of workout #1 today! Couldn’t finish all due to dinner but glad I got something in!
Thanks for helping me not get bored with working out! I always feel great afterward and am motivated to eatclean. P.S. I would LOVE a Garmin for my triathlon training!
Did workout 1! I love the different warm up ideas 🙂
Just finished the workout! I’m so excited to begin the Winter Shape Up! I just recently started to follow your blog and I’m loving reading all the fitness tips, meal plans and the family section!
Just finished the first workout! It was pretty tough, but I enjoyed it. This is my first time participating in the shape-up and I’ve recruited a friend to do it as well! Thanks so much for putting this together!
I just finished your workout and loved it! I loved how it never got boring and it was fun! I really needed something different to my workout because I was getting pretty burned out so thank you for the motivation!
My booty just got kicked! Workout #1 done!!
Thank you for a sweaty start to my morning!!
Finished! So fun with my helper (6 year old son, who is surprisingly strong!) I have never had sweat drip from my neck and chest until today.
Great Workout!! Woke up early for some reason so I got to get it in before work! Thanks for putting it together for us all!
Loved workout #1!! I haven’t done strength training in a long time and am happy to incorporate both strength and cardio into these workouts!!
Workout #1 was a bit tougher than I expected…turns out I REALLY needed this shape up 🙂
That workout just smoked me (and I loved every moment :))! The plank knee tuck and reach move was tough – lost my balance more than once!
I did a barre class today and it killed me!!
Did this three times! Loved the lunges 🙂 can’t wait for what’s next!!
Great workout and a nice break from my usual lifting and 15 minutes of cardio!
This is my 1st time commenting but I felt like I just HAD to! As a former Div.1 soccer player this workout took me back to 4 years ago working out with my teammates. It totally burned my legs and I loved every second of it!! Love you blog Gina and I look forward to reading it everyday! 🙂
I just finished workout #1! It was definitely a sweaty one, but I feel great having finished it. Today only two rounds… Next time going for 3! Thanks for the motivation and great workout 🙂
Ahh! I loved this workout! It just got me more excited for the rest of WSU! I’m training for a half and have been so cardio focused, it’s so nice to have this full body workout to follow, without having to think about it 🙂
Wow! Just finished this! I loved the lunges!
A fantastic workout to start the week off! Thank you!!!!
I finished this workout earlier in the day. It was brutal in a great way! I had a significant weight loss a few years back and I work out regularly, but I’ve been looking for a way to really challenge myself. This is definitely the ticket. Thanks for taking the time to put this all together!
Love this! Quick and easy! (well not easy to accomplish – easy in the sense that I could do it at home!)
Week 1 workout was great! I definitely needed to switch it up and do something other than my normal run! Can’t wait for more!
I am so thankful you are providing these workouts and a motivating (online) community. I moved to the east coast this fall and am experiencing a snowy winter for the first time. Going to the local gym is a bit intimidating but having a workout plan makes it so much better…and harder! I would love to win the garmin forerunner–it would be great for my goal of training for and running a marathon at the end of May.
Just completed workout #1, loved it!!
One down, lots to go!! I love the way Supermans make my lower back feel! Thanks for another awesome workout!
Just finished Workout #1! Loved it! The plank with knee tuck and extend is tough! Hard to keep my balance. Thanks for doing all of this! Can’t wait to continue and see what’s next!
Big fan of workout 1 – even though I’m pretty sure I’m a super awkward jump-lunge-er 🙂
Hi there! Do you have a video we can watch of the moves in this workout?! I find it easier to follow than the pictures 🙂 Thanks
Wow – I’m sweaty! I’m new to Winter Shape Up and wasn’t sure if I’d be able to do the circuit, but I did it! And I had fun doing it, too! Thanks so much for an awesome workout!
Done with Workout 1! Did it out on the patio while the hubs watched the baby. No excuses 🙂 The plank with knee tuck was killer.
Whoa, those plie squats hurt so good! Looking forward to your next workout!
I woke up extra early this morning and did the workout! I only ever really run and it’s been ages since I’ve done yoga, so this was pretty challenging for me! I can definitely feel it this evening. Eats today have been greek yogurt, butternut squash and quinoa, tuna, and salad. Thanks for posting this!
Woo! Just finished a little while ago. That was an awesome workout! Didn’t think I had the energy for HIIT, but finished strong with 15 minutes of sweaty glory 🙂
Workout 1 done. Great workout.
I ran a strong 30 minutes today and plan to do workout 1 tomorrow. ( I switched around based on the weather forecast this weekend-wanted to get an outdoor run in before it got cold again). I printed off the calendar and can’t wait to bust my way through it this week. Thanks SO much for doing this, it came at the perfect time for me.
Finished numero uno! I tried to smile the entire time, but I can’t lie…I only smiled after I finished the workout!
Finished workout #1! It got me pretty sweaty… I will probably be incorporating some extra moves though (deadlifts and perhaps some pushups), since those muscle groups don’t seem to be included in this plan as much.
Love the rest! Keep up the amazing workouts Gina, and thanks so much for being so inspiring <3
The HIIT killed me and I was great entertainment for the gym rats today while i did the plank knee tucks. But I loved it and I felt the burn!!!