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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This is fantastic! My girlfriend introduced me to your site just in time to start the Winter Workout and I’m loving her for it! My thighs…not so much 🙂 Can’t wait to keep going! Thank you so much for everything you’re doing!
Loved workout #1! It was great to get back in the gym and move some weight around. The plie squats always get me. I was already feeling sore halfway through my day! Enjoyed some cardio yesterday too! Super excited to have workouts that will fit easily into my day.
Loved this workout, it was my first time doing HIIT and I’m obsessed!!!
I love this workout! I did the warm-up plus two circuits. It took me about 35 minutes which is my standard workout time. I’ll try to add in a HIIT on Wednesday when I do Workout #1 again. (I’m always slower the first time through since I’m “learning” the workout.) I LOVE the strong Superman move. I felt muscles that I didn’t even know I had! Haha!
Finished workout 1, loved it!!
Great workout! I’ll be feeling that tomorrow. 🙂
i mean i’m dead. just kidding i’m obviously not dead…but I’m tired, that’s for sure! Awesome workout (and people were looking at me, which I always take to mean they’re super jel of my moves), and my legs were jelly by the time I even made it to the treadmill, let alone after! Thanks a ton for the workouts, you’re the bomb 🙂
Did workout #1 with some slightly modified moves to keep my knee safe. Nice to get back into some strength training
Awesome workout!!!! Kept my heart rate up the entire time! Can feel that my muscles were worked…feel jelly like now. And I am sweaty!!! Did 15 minutes of HIIT alternating speed bursts with high inclines! Loved it!
Workout 1 made me feel like a BOSS! Here’s to 4 weeks of getting stronger and healthier 🙂 Cheers!
Just finished workout #1 🙂 Thanks so much for creating this plan!
Woowee! What a workout. I’ve never done HIIT on my elliptical before but I loved it! Preparing for Wednesday’s workout… what is tempo work and how can I do it at home? I do have an elliptical if that is helpful at all!
Finally knocked out workout 1! Thank you, that was awesome!! I did do a few substitutions- I was baffled by 4, 5, and 7 (I don’t spend much time at the gym!). Maybe if I googled those moves…? Regardless, it was nice having all of this virtual motivation! This is my first time participating in one of your shape up programs. Really looking forward to the next 4 weeks!
Oh, also: What is tempo work?
check out the intro post for all the details! so happy you’re joining in 🙂
Did workout 1 & HIIT today. Those plank knee tucks are no joke!
I took some pics and measurements of myself last night and am very excited to check again in 4 weeks to see what changes have occurred!
Super excited for WSU this year! Loved the first workout 🙂
Great workout. I’m inspired!! Thank you.
Just finished Workout #1 and it was pretty awesome! Did an extra five minutes of HIIT at the end. As a regular work out-er (is that a word?) I’m always looking for ways to shake up my routine and I loved the unique moves in this workout. Wednesday I’m going to do four rounds of the circuit starting with high reps and low weights and decrease reps and increase weight with each round! I’m also of thinking of adding one of your ab-burners for good measure.
For this Winter Shape Up one of my objectives are to fit into my white jeans better and tone up my bum (thanks all the holiday eating I’m the new owner of some muffin tops which I’m anxious to return) so I’m really going to challenge myself these next four weeks! I took before pics so I’m excited to see the after picture! Will be checking in regularly via twitter and comments to keep myself accountable, I’m excited to see everyone else’s progress too.
Great week 1 workout! Not too tough but still a challenge. Those planks were TOUGH!
Loved workout 1! Thank you for all the effort you put into these workouts!
Phew, I just finished the work out and the lunge combo one killed me! Felt it was a little leg heavy but it was a good work out anyway.
I also have managed to eat nice and clean all day even with cookies in the office.
Workout 1 complete. Thanks for putting this together!
11 pounds to go until I reach my 100 pound weight loss goal, this is the EXACTLY what I needed. WAHOOOOOOO!!!!
Peeps at the gym watched amused at my workout… or maybe amused at the way I was sweating, either way it was a FABULOUS!
Keep it coming, I am lovin’ it!
100 lbs! OMG. you are incredible.
I am so excited to have Winter Shape Up to keep me motivated and moving through these cold, dark, dreary days that are the norm in January-February in Massachusetts. I am a huge fan of your HIIT workouts. Workout #1 success!
Loved workout #1! Since the new year I’ve been boxing almost exclusively so it was great to add some strength back in. My inner thighs are already burning!
Did the workout! I loved the ab part and when you are on your stomach. Excited for more workouts! 🙂
Ahh, Gina I just finished my workout! I am now a sweaty mess haha, but I feel amazing! This is my first Winter Shape Up–can’t wait to see the progress I’ve made at the end of the four weeks! 🙂
Loved workout #1. Hoping I feel it tomorrow. 🙂 I like that it was simple but creative. Thanks for putting it together!
I did workout #1 first thing when I woke up this morning. I recently moved to NYC right out of college and can’t afford a gym membership at the moment so it was so nice to be able to do this right in my apartment- no excuse not to do it! Yesterday for my steady state I ran 4.5 miles along the East River in Manhattan, my longest run EVER and such a beautiful day for it! My legs felt a bit like jelly this morning which made me realize that I really need to buy a foam roller ASAP. Can’t wait to keep this going and see/feel some results!
How? How did you keep your balance during the plank knee tuck and extend? After two rounds I had to drop down to my knees because I was a weeble wobble the whole time! Is there a trick? My core needs some serious discipline.
practice! you’ll get it 🙂
Finished the workout a couple hours ago and had such a blast! The ab exercises in particular were a fun change from what I usually do. Thank you so much for putting this together!
I did workout 1 today and it was great! I forgot what #7 was though haha. I did two rounds of the circuit, and my goal is to do all three rounds the two other days, with #7 haha. Thanks for putting this together, it is easy to follow and feels great to mix things up! 🙂
I just finished workout 1- it flew by and I was huffing and puffing! Thank you so much for the great work 🙂 i have been looking for a way to switch up my strength training!
workout #1 kicked my trash! loved it!
Loved workout 1 ! I made some small adjustments for my 30 week pregnant belly but it felt so good! I’m hoping to maintain and build some strength during this last trimester! Thanks so much for the winter shape up- It came at a perfect time to fight the cold winter blues !
Wow, was Workout #1 intense! I was pretty impressed that I could complete it in an hour, pretty much to the minute, even at my insanely busy gym. And I was so happy to have used the juicer yesterday, so I had some carrot-beet-apple-ginger juice to come home to. 🙂
Workout 1 was a killer. I had to modify a few moves but I finished it! I’ve loved the past Winter Shape Ups but never participated. This time it fit in perfectly with my 5K training! Thank you so much Gina!!
Workout done. HIIT done. Protein and produce done. Feeling strong!!
Workout one done! The plank was tough but I pushed through! Also loved the ab work… Had never done that move before. Loved the workout! Thanks!
Holy sweat buckets! Did the circuit three times and boy am I sweaty! Those plank knee tucks were killer!
Oof… I had a hard time getting my shoes off after this one! Definitely much appreciated and very well-timed – I needed a kick in the pants to get myself moving again! Thanks again Gina!
Great WSU workout! I did mine at home today and my HIIT on my spin bike. Definitely need to get to the gym for this so I can use heavier weights next time. Thank you!
Loved workout #1!!! That first move is a doozy- my legs were burnin!!!
Thanks for the great circuit 🙂
I feel so empowered after workout #1 and ready to tackle the rest of the Shape Up head on!! Thank you!
Completed workout #1 and HIIT today. Great workout! The strong superman move was tougher than I expected!
I just finished my very first WSU workout! It was a good, sweaty, challenging workout, especially with my puppy thinking that I was playing with him. I can’t wait to see how I feel in the morning!
Finished workout one. It was really fun and sweaty!
Loved workout #1…Had me dripping in sweat by the end. I especially liked the one legged rows….those are a lot harder than you make them look! Thanks for the great workout!
Hi! I just did this WSU Workout #1! It was a toughie. I just got back from Paris, and definitely needed a challenge to get back on track after eating all the pastries! The Warmup was even challenging!
I am definitely feeling the burn from all those squats! Thanks for helping me kick the Monday Blues and get in a solid workout. Can’t wait to see what you have in store for WSU workout #2!
Finished the workout! My legs are burning – can’t wait to see the results from the WSU!