Winter Shape Up 2013: Week 2 Workout
Blitzing right along, and you’re all KILLING this challenge! Keep up the amazing work and let’s bring week two in with a bang 🙂
If you’re just joining in the Shape Up, check out the intro post. All of the info, workouts and meal ideas can easily be found in one spot. Bookmark it, share it, pin it- keep it in a spot where you can easily find it.
Here’s a little Week 2 video, including some demos of the moves you’ll see this week:
Here’s how the workout goes:
-Warm-up (you can use the warm up video from last week, too!)
-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 cardio as indicated in this week’s calendar. The first time you do the Week 2 workout, the specified cardio is jump rope intervals, if you’d like. (“Like” is subjective, haha) 20 seconds on, 20 seconds off for 10-15 minutes. You can also do high knees or an
-Cool down and stretch
The circuit:
Form cues:
1) If you’ve never done a kettlebell swing and don’t feel comfortable with it, just do weighted squats. It will help continue to warm up your leg muscles and get your heart rate up a little, which is what a swing does as well. Remember that the move is driven from your core, hips and booty- do not try to muscle up the weight using your arms. When you swing the weight and it reaches shoulder height, it should look like someone smacked you on the booty with a ruler. Check out this video for more help. Yes, you can also use a heavy dumbbell, but be sure to hold onto it for dear life.
2-4) Lunge and upright row (leading with your elbows), jumping lunges and then you’ll do bicep curls with a lunge on the left. Watch your front knee and think about sinking straight down instead of forward. Keep your core tight, shoulders back and spine upright. Keep your feet hip-width apart.
5) Come into a wide plie squat position, endeavoring to get your thighs parallel to the floor. Hold your legs here, core tight as you hinge forward from the hips into a deadlift position. Your back is nice and flat (keep your shoulders back to avoid rounding) and perform your wide row. With your core still engaged, bring your torso back up to an upright position and repeat.
6) Plie squat jumps: touch the floor and spring up, reaching as high as you can. Land with a soft knee, and do as many as possible in 30 seconds. Remember this number, as you’ll try to meet or beat it each time you go through the circuit.
7) Come into a plank position, holding a light weight in one hand. Using the weighted hand, reach across the midline of your body, twisting towards the opposite side. Open up to a side plank (stacking your hips) and exhale as you lift your top leg, reaching the dumbbell for your thigh. Complete all 10 reps on one side before switching to the other. *Check out the video above for modification options
8) As many pushups, (ANY variation) for 45 seconds. Keep track of this number and try to meet or beat it each time you go through the circuit.
Tomorrow morning, don’t forget to meet me back here for check-in and giveaway details 🙂 I hope you love it!
Here’s this week’s workout calendar- feel free to shuffle and move things around as needed.
Happy planning, sweating and success to you, friends!
xoxo
Gina
CHECK IN! Did you do your speed surge today? How did it go? Leave a comment here, or tweet me a pic @fitnessista #wintershapeup
I also want to see your meal prep pics, if you’d like to share! #eatlikeaPRO
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Oh I am so excited!! I love Jump Rope HIIT. And the Plank Combo! So good for me to practise on that. I did Cardio on the Spinning bike this morning. Great start!!
I love the kettlebell swing! Looks like it will be a great week of workouts 😉 I’m switching some things around and am planning on doing the stairmaster workout tomorrow morning….could you possibly post it asap? Thanks for all of your hardwork!
Speed surge had my heart racing! Came home and steamed some eggs for the week. Gonna prep a big salad after dinner.
I am so excited to try this tomorrow! Thank you for another awesome workout!
I can’t wait to try this tomorrow!!! A quick question– I am also enjoying zuksa’s YouTube videos… Is there a way to fit those in with the wsu?? Thanks!
So excited to do this tomorrow! Today was the first day of my half marathon training, so I just ran 3 miles. This weekend I had a bunch of birthday parties and family gatherings, so eats weren’t the cleanest…especially when coconut buttercream made an appearance 😉 hoping to make it a great week, though. With my training schedule, I still included 2 days of strength, which I hope is enough!
Looks awesome, as usual! I ran 5 miles today – with the speed surge! 🙂
Had a 4 mile race today . . . and a new PR!
Love this week’s workout! I actually did a bootcamp class in central park this morning, bitterly cold in the snow, but we were sweating it out and hot throughout the class! I consider it my cardio class for the day b/c the instructor did a ton of cardio plyo moves to keep us warm 🙂 Can’t wait to plan out my workouts and meals for the week!
Dominated speed surge this morning! 40 minutes kicked my butt! schweaty 🙂 Looks like its gonna be another great WSU week! thanks gina
SO excited to do this tomorrow. is that bad? i’m excited to kick my own butt. haha. LOVE IT.
Speed surge complete followed by a beautiful, hip-opening yoga class : ) I also meal prepped with steamed eggs, a big batch of quinoa, and butternut-curry soup!
Can’t wait to try out this workout tomorrow morning! Sounds like a perfect wakeup for a Monday;)
Did this workout today! Hoping to cut down some of the calories I’ll ingest during the SuperBowl. haha Great workout!
Had a great spin class this morning. Thank you for all the examples and mods for week two. I’m excited to try the kettle bell, I’ve been eyeing them at the gym for a while now.
I can’t waito do workout 2 tomorrow. I love me some kettleswings. I got my cardio in this morning while everyone was still sleeping and getting some additional cardio in chasing the little one around the house…ha-ha! Happy Sunday to you and the family.
These are great workouts…I did a kettlebell workout yesterday…I love that move 🙂
Did a 2 mile walk! Today is my active recovery day, but the kiddo’s and I needed out of the house! They LOVED racing mom every couple of blocks!
So excited! Meal prep done and pic tweeted. Speed surge done on treadmill. 🙂
Question – what is Hills for Wednesday? And what is AB burner for Saturday?
Can us NE friends get that ahead of time?
TY 🙂
ALSO can we get the stair master workout ahead of time too? 🙂
I did the speed surge today. Went for a 4-mile run with each mile faster than the one before. Loved it!
Looks fabulous! I hope I can one day do the one-legged pushup!!
Speed surge – check! On spin bike 🙂
I am SO excited to try this out tomorrow! Awesome work once again girl! I am still digesting from lunch but I plan on busting out a 30-35 minute run before the super bowl shenanigans begin this afternoon 🙂
Can you help me with the Speed Surge? Is it like a HIIT? Thanks! Can’t wait to try out this workout!
Love the pointers you included this time. On the Precor starting my cardio right now!
Video is awesome!! I don’t think I’ve ever done a dead-lift from a plie – great combo!!! That side plank is a killer move!!
Looking forward to week 2. Week 1 was awesome. Great to have a plan for what my week of workouts will look like.
I am a teacher and was fighting a bug Friday and yesterday, so I didn’t do my check ins. I wasn’t eating much, but I did get in home made granola cereal and a green smoothie Friday, and a 40 minute yoga workout. Yesterday, I did 2 30-minute yoga workouts (on the mend) but still didn’t eat much till dinner… Homemade spaghetti with my parents… Yum. Today I’m getting a little cardio and toning, but still taking it easy. I had egg whites, avacodo toast for breakfast, apple and Mexican leftovers(homemade) for lunch. I’m about to try out this week 2 workout and get back to you tomorrow. Thanks!
My speed surge was more like an interval run. I alternated slow-fast-slow-fast as I did laps around the park this morning. BUT, I tried to make my second round of slow-fast faster than my first round, so I guess it counts as a speed surge. I felt great.
I didn’t check in last week, but I loved the wk 1 workout. Strong supermans were fun, and surprisingly hard. The one-legged rows revealed weakness in my hips. I’m planning to keep those in my rotation.
Thanks for doing this! Excited to be following along!
i may not be doing WSU, but i did get my sweat on in the gym today!!
LOVE that you have kettlebells in the workout! I love my kettlebell so much but never seem to use it enough.
The speed surge was a nice way to mix it up on the treadmill today. And a great warm up for all the snow shoveling I’m about to do! Haha
Since my ceiling is too low for jump rope indoors, and going outside in a Canadian February is out of the question, do you think substituting it with one or two rounds of your holiday hiit workout would be good for tomorrow instead?
Just completed a 30 minute (slow-ish) speed surge and about 15 minutes of yoga to really streeeatch things out. Looking forward to trying workout #2 tomorrow!
Thank you for the video and modifications! They help SO much! Looks like an awesome workout! Can’t wait to give it a go tomorrow 🙂
Looks like a great workout! I am excited to try it out tomorrow! Thank you for taking the time to make a video especially since some of the moves are a little more complex this week. I did a 90 min spin class this morning and it was killer!
I did my speed surge this morning, and split it between the treadmill (35 min) and elliptical (15 min). I liked focusing on the slow increase in speed as opposed to distance—it all seemed to go by a lot quicker! Also love that I can complete these strength workouts at home; we’ve been having some nasty weather this week, and I love having the option to not have to go to the gym!
Just finished my 8 mile run followed by some sumo squats, walking lunges (weighted) and reverse squats with kicks. Then stuffed my face with a salad beast and sunflower seeds. Looking forward to tomorrows workout!
I cannot wait to try this workout tomorrow! I love your shape up workouts, you’re awesome!
Thanks for the written instructions – that really helps me! Starting with the “Sunday” workout on Monday. Woo Hoo!!
Ran three miles with the “speed” surge (I went faster every mile, but I’m not sure it would count as speedy! At any rate, it took longer than thirty minutes!
Meal plan this week includes eggs, buffalo tempeh pizza with a cauliflower crust, and lots of fish and steamed veggies!
And thanks for showing the jumping lunges modification… I felt so awkward and unwieldy trying to do them last week! I think I need to build up some more strength before trying them again!
Hey! I am prepping right now with some soup and protein cookies for the week!
Also did hot yoga this morning and when skating with my mom and dad and hubby in the afternoon! Walk tonight with DUke, the family dog (the cutest pitbull on earth:).
I love the winter shape up! Im going to try and check in more! Im actually following the ZUZKA light cardio training dvd’s, but adding your workouts as well:)
I love prepping for the week!
Great job all you other WSU peeps! Keep it up!
Just got back from doing the cardio- 45 minutes on the dreadmill plus 15 minutes easy on the elliptical. Got to take advantage of having more time to work out on the weekend. Thanks for the video! Excited to try workout 2.
I finished week #1 workout today. Doing my speed surge in the morning! Week 2 workout looks awesome! I’m also making black bean sweet potato chili this week and turkey meatballs..loved the meal ideas! Thx Gina!
just did workout 2 today! my legs were in fiyahhhh
Speed surge done! 4 miles on the treadmill in 34 minutes.
And I had a salad beast at Fuzzy’s Tacos for lunch. Grilled spicy shrimp and loaded with black beans!
I spent the morning skiing and rounded it out with 4 minutes walking FAST on the treadmill. Tomorrow’s workout looks awesome (and hard), but I’m ready!
I did a Zuzka workout and a long walk with the pup! Was hoping for a longer cardio session but the little one just wouldnt nap 🙁 Cant wait to do this tomorrow!
Rocked out the speed surge on my bike trainer while watching this week’s Glee – a sweaty but fun 40 min! Looking forward to trying out workout 2 tomorrow after work. The video is awesome, btw.