Winter Shape Up 2013: Week 3 Workout

Happy Week 3 of Winter Shape Up! If you’re just joining in the fun -better let than never- join in!!- please be sure to check out the intro post for all things Winter Shape Up and the full details.

For the third week of the challenge, we’re bringing in a special guest….

Lacey Stone!

She trained me when I went to NYC for Gatorade, killed me, and we’ve kept in touch ever since. She’s one of my training inspirations, and her seriously intense training sessions are tempered with the kind and down-to-earth spirit she embodies. She’s a powerhouse athlete, a wealth of knowledge and I’m very fortunate to know her. When I thought about bringing someone else in to add some spice to an already-caliente WSU, she was the first person who came to mind.

She also has her own app, so if you’re looking for more workout options (especially for at-home), it’s seriously amazing. I bought it when it first came out and especially love her cardio ideas.

Here are some pics of the workout moves she designed for this week’s circuit:

Monster circuit1

Monster circuit2

and a text version:


Check in time! Did you do your Runday or long cardio for the day? What did you choose? How’d it go?

Week 3

Who’s planning and prepping today?



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  1. Lisa on February 10, 2013 at 2:38 pm

    Awesome! I’ll be doing this workout tomorrow morning and I can’t wait. It looks like a burner.
    I’ve been lacking with the strength based stuff so this should be some good motivation.
    How cool that Lacey Stone designed this weeks workout! She rocks.

  2. Rachel C on February 10, 2013 at 2:48 pm

    This workout looks great and I am excited to try something new. One question – what exactly is an explosive lunge jump?

    • Fitnessista on February 10, 2013 at 3:03 pm

      regular switching lunge jumps- jump as high as you can!

  3. Jackie7288 on February 10, 2013 at 2:49 pm

    Got up and out this morning for an hour of strength and cardio at Refine Method in NYC this morning! Excited to try out this workout this week. Love Lacey and planning on bringing this workout with me while traveling this weekend! Thanks!

  4. Lauren on February 10, 2013 at 2:55 pm

    Ran for an hour with my running buddy-we covered almost 7 miles!

  5. lisa on February 10, 2013 at 2:56 pm

    I did two rounds of the stairmaster workout for todays long cardio.

  6. Alisha @ Alisha's Appetite on February 10, 2013 at 2:56 pm

    Too coo that Lacey is a part of this week! Can’t wait to try this workout- it looks intense, just the way I like it!

  7. Beth on February 10, 2013 at 3:06 pm

    Got in a fast and sweaty 5k this morning , it felt great! Looking forward to WS workout 3!

  8. Liz on February 10, 2013 at 3:11 pm

    This looks awesome but one question – will it mess me up if I can’t do it in a circuit? The assisted pull-up machine is way far away from the rest of the stuff I need in my gym.

    p.s. I just did my final week 2 workout and rocked it.

    • Fitnessista on February 10, 2013 at 3:12 pm

      not at all- i’d do everything you can as a circuit and maybe save the pull-ups for last and do 3 sets?
      awesome job on workout 2! xoxo

  9. Naomi on February 10, 2013 at 3:13 pm

    I did 30 minutes of speed walking today. Excited to try workout 3 tomorrow!

  10. Caitlin on February 10, 2013 at 3:16 pm

    I’ve been sick with a weird virus/I don’t know what the heck it is for the past 5 days, totally bedridden. I’m feeling discouraged! I was training for a half marathon and doing this also and loving it, I rarely get sick with a fever and stuff, so I’m really struggling. I’m trying to rest, lots of fresh juices and water, but not getting any better. I know the rest of y’all will rock it out this week though! Stay healthy!

  11. Kelly on February 10, 2013 at 3:20 pm

    For wednesday.. What is the hill challenge?

    • Fitnessista on February 10, 2013 at 3:22 pm

      i’ll add all the details for specific cardio to the intro page by tonight

  12. Monica on February 10, 2013 at 3:22 pm

    I ran for 40 minutes today. And I’m spending my afternoon grocery shopping and prepping for the week!

  13. Udeme on February 10, 2013 at 3:37 pm

    Aaaah this looks so intense!!! I’m so excited for the challenge though πŸ™‚

  14. Kelley on February 10, 2013 at 3:40 pm

    Skipped the gym today, shoveled snow from the little blizzard we had in New England, so I think that should make up for it πŸ™‚

  15. Amanda on February 10, 2013 at 3:50 pm

    Went trail running with a friend today- and will probably switch the days around and do the routine for Tuesday tomorrow- can’t wait!

  16. Mary A on February 10, 2013 at 4:00 pm

    I did a 45min version of hills today. It’s quickly become my favorite thing to do on the treadmill. I don’t run (I find it too hard on my knees), but have come to learn I don’t really need to in order to get a good burn on the treadmill as long as I play around with the incline.
    I’m really excited to try out WSU #3 and challenge myself further.

  17. Jeannie on February 10, 2013 at 4:04 pm

    I did 40 min jog/run on the treadmill this morning and prepped chicken, hard boiled eggs, pumpkin amazeballs, protein pancakes and chopped veggies. So excited for this week! The workout by Lacey looks great! The video of you being trained by Lacey is amazing! You did so good.

  18. Hillary on February 10, 2013 at 4:12 pm

    I’m loving that these workouts can be done at home. I just like having that option!

    Did my long cardio today, split between the Stairmaster and the treadmill. Felt great!

  19. Kelsey @ Hullabaloo on February 10, 2013 at 4:15 pm

    I love the font you used for these. It makes them fun to pin on Pinterest!

    • Fitnessista on February 10, 2013 at 4:22 pm

      i’m glad you like it! thank you for pinning, too! πŸ™‚

  20. Laura B on February 10, 2013 at 4:21 pm

    I’m so bummed I can’t do cardio today because I caught a cold. I’ll definitely be playing catch up when I’m on the mend!

    • Fitnessista on February 10, 2013 at 4:27 pm

      get well soon, friend!

  21. Liesl on February 10, 2013 at 4:40 pm

    Thanks for posting workout #3. Very cool you could have Lacey write one of the WSU workouts. πŸ™‚
    But, I have to be honest, the last two workouts, your Workouts #1 & #2 look more challenging. This seems like just regular strength training stuff. I’ll have to up my weight to feel the burn.

    Thanks for all the work you are putting into this, I’m enjoying it as a switch up from my muscle group workouts. Plus your recipes rock! πŸ™‚

  22. Mari on February 10, 2013 at 4:40 pm

    Gina, this workout looks AWESOME! I can’t wait to try it! I just got my run in–now my hubby and I are going to make dinner. Salmon filets with brown rice and a salad πŸ™‚ Have a great week!

  23. Mandy M on February 10, 2013 at 5:01 pm

    This looks like it might kill me. Pretty excited.
    I ran/walked today 2 miles. Felt really good, first run I’ve done since spraining my knee 3 weeks ago.
    Shopping tomorrow morning after I drop the monkeys off at school.

  24. Claire on February 10, 2013 at 5:09 pm

    I did my run this morning and I’m going to do this workout tomorrow. It looks like a killer. Can’t wait.

  25. Stephanie D on February 10, 2013 at 5:15 pm

    Did some cycling for my long cardio, training for a triathlon and it`s definitely my weakest event! Wish me luck πŸ™‚

    • Shaina Anderson on February 10, 2013 at 5:39 pm

      good luck!!!

  26. Shaina Anderson on February 10, 2013 at 5:39 pm

    Just finished 7 miles in preparation for my first post-baby half mary next weekend! I set a goal to do a RnR race this year and my BIL can’t run the Pasadena Half next weekend so he asked me if I wanted his bib. Winning!

  27. Heather on February 10, 2013 at 5:40 pm

    I did the elliptical for my long cardio today! No access to a treadmill and it is TOO cold to run outside! πŸ™‚

  28. catherine c. on February 10, 2013 at 5:56 pm

    I speed-walked and jogged today! πŸ™‚ the walking part was spent on the phone (out of breath! haha) with a sweet and dear friend, catching up, so I wasn’t going to beat myself up over not running! πŸ™‚ Going to do the ab burner now though!

  29. Kate @KateMovingForward on February 10, 2013 at 6:01 pm

    I ran yesterday (11 miles; I’m marathon training) so today is active recovery for me! I’m looking foward to trying out this workout tomorrow though!

  30. Lauren on February 10, 2013 at 6:21 pm

    I decided to do a rest day today and tomorrow long run day! Trying to build a base before I start my half training at the end of February!

  31. Kaitlin on February 10, 2013 at 6:57 pm

    I’m switching today and tomorrow. My body is fatigued from yesterday, and it’s showing in every-day activities, so I’m going to rest up and participate in some cardio tomorrow to get back on track. Here’s to a produce and protein rich week!

  32. Missy on February 10, 2013 at 7:31 pm

    Checking in to say that week 3 looks crazy! I did workout 2 today because I’ve had to switch things around the last few days.

  33. Ashley @ Life and Fitness on February 10, 2013 at 7:37 pm

    Can’t wait to incorporate the lunge jumps into my routine this week!

  34. Amber on February 10, 2013 at 7:38 pm

    Workout 3 looks great! I’m resting today and going to do cardio tomorrow. Super excited to get week 3 going!

  35. Diana on February 10, 2013 at 7:44 pm

    This workout looks killer! Can’t wait to try it out. I did my Sunday Runday today. I’m starting to get ready for a 5k, and am totally not a runner, but did a walking/running combo for 30 minutes. I’m so happy I got through it.

  36. Amanda on February 10, 2013 at 8:44 pm

    I took a spin class for the first time! It was amazingly sweaty!!!!

  37. Alexandra on February 10, 2013 at 9:32 pm

    SO excited to try this out on Tuesday!! Im heading to bed now so that I can get up early before work and complete 30-45 mins of cardio that I did not get done today…I DID food prep like PRO though πŸ™‚

  38. Carolyn on February 10, 2013 at 9:46 pm

    Ran 6 miles for sunday runday! I have sensitive knees- lunges are the most touchy exercise for me- what is a good modification for explosive lunge jumps?!

  39. Beth on February 10, 2013 at 9:59 pm

    Taking a much needed recovery day before jumping into workout 3 tomorrow – looks awesomely painful. I can’t wait.

  40. Anne @ on February 10, 2013 at 10:23 pm

    I just wanted to say how much I am impressed with the creativity of your workouts! You do great choosing total body exercises and are very efficient with your time. Keep up the great work!

  41. Kyra on February 10, 2013 at 11:12 pm

    Got in a 5k this evening!

  42. Chelsea C. on February 10, 2013 at 11:27 pm

    I did 6 miles for my run today and it felt awesome. SO excited to try this week 3 workout!

  43. Emily Stember on February 10, 2013 at 11:46 pm

    Yesterday was crazy busy for me and I forgot to check in after my workout. I had to shuffle some things around so yesterday (Saturday) I did a long cardio day, it was 50 minutes total of cardio half on the tredmill half on the elliptical. Pretty basic but good sweaty fun nonetheless. Today I did three rounds of WO2 TIU love you booty and 20 min HIIT plus some abs at the end! It was AWESOME! I’m stoked to rock out Week’s 3 workout on Tuesday look like a doozy!

  44. China on February 10, 2013 at 11:55 pm

    Just finished today’s walk/jog workout on the treadmill. Nice and sweaty! Too much travel lately = NOT eating like a PRO. Plan to tackle that this week along with Lacey’s circuits! πŸ™‚

  45. Melissa on February 11, 2013 at 12:02 am

    Sunday runday for me today! Only 5 miles today since I have a goal half marathon next weekend and I took one of my pups—she loved it!

  46. 515TeachNRun on February 11, 2013 at 12:39 am

    Thank you so much for this WSU! I love to run, TurboFire, Chalene Extreme, and P90X, but I’ve been ready for a change up. This has been perfect and KILLER!!

    Today was my rest day and tomorrow will be my Runday.

  47. Jen on February 11, 2013 at 7:08 am

    This circuit was awesome! I won’t lie, I did need a few couple second breaks in between because it got pretty intense, but that’s great! Having a great time during WSU!!!! πŸ™‚

  48. Chelsea @ One Healthy Munchkin on February 11, 2013 at 7:34 am

    This looks great! I’m still sore from my circuit workout on Saturday, so I just walked for an hour yesterday and I’m taking a rest day today. But I’m definitely going to do this workout at some point this week!

  49. Karen on February 11, 2013 at 7:54 am

    This workout looks really good. I changed my off day to Wednesday so this morning I completed the hill cardio and abs. I also did my long cardio day yesterday while the little one was napping. I am so loving winter shape-up 2013. Thanks for all the work you put into it.

  50. Greta on February 11, 2013 at 9:47 am

    Just checking in. I didn’t run or walk or jog today, but I spent the weekend skiing in all of this snow we got up here in the Northeast. I’ll count that as my workout as it was fairly intense. Today was a rest day but I’m looking forward to doing workout#3 tomorrow!

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