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. Natasha on February 11, 2013 at 9:58 am

    I am a day behind but rocked out 60 minutes of cardio today. i will do workout #3 tomorrow!

  2. Lauren @ sassy Molassy on February 11, 2013 at 10:01 am

    Shoulders are burning! Nice workout!

  3. Amber @ Busy, Bold, Blessed on February 11, 2013 at 10:15 am

    I’m totally off schedule, but I did hit the gym and get my legs burning yesterday with tons of squats and lunges. One of the personal trainers at the gym came up to me and told me he loved my legs… ego boost woooo πŸ˜€

    I also stopped at the store and stocked up on some key items for healthy eating this week. Yay for buying produce in bulk!

  4. kim @ on February 11, 2013 at 10:44 am

    I did long cardio today (no running per PT orders)…my abs are still burning from the ab burner!! So excited for week 3!

  5. Katie on February 11, 2013 at 10:49 am

    Switched Sunday and Monday so rested yesterday and ran 5 miles in about 45 minutes this morning. Looking forward to trying Workout #3 tomorrow!

  6. Leah on February 11, 2013 at 10:58 am

    I did workout 3 today as it fit with my schedule. My entire body is burning! I got up to holding the plank for a minute and twenty five seconds. My arms are still on fire! I love these workouts

  7. Laura on February 11, 2013 at 11:00 am

    I’m doing workout 3 tomorrow, cardio today for me πŸ™‚

  8. Lauren on February 11, 2013 at 11:02 am

    A good solid 5.25 mile run before work this morning. What better way to get geared up for the day? Can’t wait for workout three tomorrow!

  9. Chelsea on February 11, 2013 at 11:03 am

    yoga for core from yogadownload this am…active recovery day! excited for workout 3 tomorrow! and a little nervous ;).

    do you have a suggestion for what to sub for the pull-ups other than the resistance band row? unfortunately I don’t have the bands and I do the workouts at home. On a related note…what are your thoughts/recommendations on the at-home/clip to your doorway type pullup bars? I’ve been thinking of adding one to my at-home workout collection so that i can work on pullups.

    Thanks Gina!

  10. Debbie (Accidently Delish) on February 11, 2013 at 11:58 am

    i don’t have access to a gym but love your work outs! do you have any modification ideas for the pull ups? and would the bench press be effective done on the ground? or can i do it on a stability ball?

    thanks!! loving the winter shape up!!

  11. Vera on February 11, 2013 at 12:02 pm

    After some rearranging, today was my long cardio day. Treadmill always does the trick. Excited to try WO3 tomorrow πŸ™‚

  12. Rachel on February 11, 2013 at 12:12 pm

    Holy arms! Planks, push ups, bis, tris, lats, shoulders. Phew! WO #3 done. Rest day on Wednesday for me this week since I’m traveling that day.

  13. megs on February 11, 2013 at 12:34 pm

    I did workout 3 today- it was great! I’m hoping to follow your schedule more consistently this week!

  14. Alexis on February 11, 2013 at 12:35 pm

    love this workout!! my favorite so far!!

  15. Lauren on February 11, 2013 at 1:06 pm

    Another fantastic workout! I love that this one pushes me to do as many as I can…keeps me accountable!

  16. Katie on February 11, 2013 at 1:10 pm

    I’d like to request an alternative for the pull ups too, as a few people have in the above comments…..working out at home with some weights and that’s it, no gym!

    • Fitnessista on February 11, 2013 at 1:11 pm

      do you have a set of resistance bands?

      • Katie on February 11, 2013 at 1:16 pm

        Nope, weights only πŸ™

        • Fitnessista on February 11, 2013 at 1:40 pm

          what about a bent over heavy dumbbell row? that would work similar muscles and still be a nice challenge

          • Katie on February 11, 2013 at 2:18 pm

            Awesome, I’ll try that. Thanks for the suggestion! πŸ™‚ You totally rock for putting this out there for everyone !

            PS trying my first amazeball recipe for the first time this afternoon – I’m behind on the bandwagon jumping! πŸ™‚

  17. Rebecca Smith on February 11, 2013 at 1:21 pm

    Yesterday for my cardio I did Insanity’s Plymetric Cardio Circuit…kicks my butt everytime. Today I did 30 min of cardio this morning and I am going to workout 3 tonight bc tomorrow is a runday for me due to my training for a half at the end of April. I brought lots of fruits and veggies to snack on throughout the week yesterday as well!

  18. Britt on February 11, 2013 at 1:21 pm

    Workout done! Pull ups are the death of me!!

  19. Tori L on February 11, 2013 at 1:42 pm

    Phew this workout was killer, but definitely in a good way! Loving winter shape up!

  20. Tracy on February 11, 2013 at 1:45 pm

    Loved this new workout, especially the bi curl/shoulder press combo! I even did the ab burner again at the end cuz I had some extra time πŸ™‚

  21. Nora on February 11, 2013 at 2:03 pm

    Finished three rounds of both circuits this AM! It was killer and my arms are so tired! My favorite move were the assisted pull-ups, such a challenge! I rarely use that machine at the gym, so it was fun to revisit it. I had to shuffle the schedule around a little bit, so today was weights and yesterday was my off day.

  22. Betsy on February 11, 2013 at 2:08 pm

    7 mi run this morning; workout #3 planned for tomorrow!

  23. Marci on February 11, 2013 at 2:20 pm

    Monster workout one had my legs SHAKING by the end of the explosive lunges! I will be saving this workout in my phones camera roll for sure πŸ™‚

  24. Erin on February 11, 2013 at 2:59 pm

    Switching things up today and got in a run during my lunch break. I usually stick to workouts for about 2 weeks and then quit or don’t stick to the schedule I’ve set for myself. I love that the WSU makes me feel like I have people holding me accountable and cheering me on. Thanks, Gina!

  25. Emily on February 11, 2013 at 3:21 pm

    I loved workout 3! I even stayed after and worked on pull ups with a trainer!

  26. Emily on February 11, 2013 at 3:35 pm

    I got in my “long” cardio today…37min run outside without stopping! It was gross and dreary out, but after your “no excuses” post this morning, I threw on some tights and a water resistant jacket and got my butt to the path πŸ™‚

  27. Kim N. on February 11, 2013 at 3:35 pm

    Did workout 3 yesterday, cardio today. Modified the pull-ups to 20 push ups, not sure if that is equivalent?

  28. Leah o on February 11, 2013 at 3:37 pm

    Did my cardio yesterday! 20 min elliptical 25 running. Workout 3 looks awesome, can’t wait to try it out. I prepped salad stuff last week and it saved me. So. Much. Time. Definitely prepping this week too!!

  29. Maryz on February 11, 2013 at 3:44 pm

    Getting my cardio in today. Workout #3 will have to be tomorrow.

  30. Meghan B:) on February 11, 2013 at 3:44 pm

    I tried the workout #3 today and loved it!!! And although I was not feeling the 15 min of HIIT, I made myself do it and it was great! Thanks so much!!

  31. mama on February 11, 2013 at 3:59 pm

    Finally got in workout #3!! Cardio tomorrow!

  32. Aly on February 11, 2013 at 4:47 pm

    Great workout – those pull-up are no joke!!

  33. Kiah on February 11, 2013 at 5:31 pm

    Just did #3–my arms were dying!

  34. Jay on February 11, 2013 at 5:47 pm

    Active rest day for me today. Can’t wait to do W#3 tomorrow morning. Woohoo!

  35. Shay on February 11, 2013 at 6:01 pm

    Took a rest day yesterday…runday today…so I kind of swapped them. Great run though! I love having a nice long run after a rest day I feel so energized and ready to take on the week!

  36. Crystal on February 11, 2013 at 7:31 pm

    Holy moly I finally did this workout this morning…I was a sweaty mess πŸ™‚

  37. Katie on February 11, 2013 at 9:16 pm

    Whew! I did Workout #3 today and tomorrow will be my rest day. SO exhausting!! Great workout as always!

  38. Michelle O on February 11, 2013 at 9:51 pm

    eek! the triceps! there they are! Also, liked having the workout split into two sections.

  39. Corinne on February 11, 2013 at 10:02 pm

    Did workout 3 + HIIT on the treadmill tonight after work πŸ™‚

    Loved it and a big thanks for all your hard work on the WSU!!

    Bonus round: missed the train after getting a grocery haul post gym and had to walk almost a mile home carrying my TJs goodies – public transit is still a mess in Boston after the blizzard! My arms are going to be like jello tomorrow πŸ˜‰

  40. Angela on February 11, 2013 at 11:42 pm

    Holy shaky arms! I did workout 3 (plus 15 mins on a stairstepper) today instead of tomorrow. I have never felt my arms burning for that long after a workout! Good sign methinks:)

  41. Mary Kathryn on February 12, 2013 at 8:55 am

    lunges followed by jumping lunges? HOLY LEGS! mine are hurtin!

  42. Samantha C. on February 12, 2013 at 12:07 pm

    Did speedwork outside today– 4x800s! Hoping to get in some strength training as well! I am usually a cardio queen, but this WSU has really made me realize the importance of strength training!

  43. Kathleen@newversionofme on February 12, 2013 at 12:51 pm

    Workout 3 was great! I was worn out at the end and didn’t do HIIT (recovering from a cold). The exploding jumping lunges did me in! They really got my heart pumping.

  44. Shay on February 12, 2013 at 6:17 pm

    Wow! I loved workout 3…for me the first monster set was the hardest, seriously…I don’t know why lunges still kill me every time!

  45. Miriam on February 12, 2013 at 6:33 pm

    What’s a good alternative to the walking lunges and lunge jumps? My doc said to lay off the lunges, but I went ahead and did work #3 completely and my knee was bothering me after so I am going to avoid the walking lunges and probably the explosive lunge jumps. Any advice on a replacement?

  46. Greta on February 12, 2013 at 6:43 pm

    I did workout #3 for the first time. Wow, I’m sweating more than I have in a long time. The arms were the most challenging for me this time. I followed it with this workout below, which I found by googling 15 minute HIIT: I’m feeling great, and can’t believe how I keep feeling stronger each week. Strength training is so underrated. Thanks again!

  47. Stephanie D on February 12, 2013 at 9:34 pm

    Seriously, I love these workouts! I add them to my “collection” of grab and go workouts and its super efficient!

  48. Amanda on February 14, 2013 at 11:17 am

    Workout 3 kicked my butt this morning!

  49. Chelsea on February 14, 2013 at 11:39 am

    Wsu #3 done!

  50. LJ on February 14, 2013 at 11:46 am

    I have been recovering from a minor surgery all Winter Shape Up, but I am finally cleared to start exercising next week. Should I jump in week 4 and continue the missed weeks on my own after that, or would it make more sense to start from the first week now? No matter what, I will do my very own four-week winter shape up! I love your workouts, Gina! They provide the right amount of strength training and I can always use my existing cardio plans (usually running) alongside the workouts.

    • Fitnessista on February 14, 2013 at 11:57 am

      yay, glad you’re feeling better and can exercise again!
      i’d join in for week 4, then do weeks 1-3 afterwards πŸ™‚

      • LJ on February 15, 2013 at 4:47 am

        Thanks, I am looking forward to week four workouts. The first three weeks look like so much fun. Which reminds me: did you think about those of us who have to do most of our workouts with the kids at home when you came up with the animal shuffles? That will be just the thing to make my daughter want to join me. She absolutely loved rope jumping last summer, too. Sorry for making this all about me, me, me. πŸ˜€ But I can’t help it: I love your workouts and being able to show my kids too that working out is not a chore, it is fun.

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