Winter Shape Up 2013: Week 4 Workout

Last week, BEST week. Right? πŸ™‚


I’ll be writing up a recap post at the end of the week and challenge, but just wanted to say thank you again for making it a huge success! I’ve loved reading your check-in comments each day, and your feedback on the workouts so I can keep working to make each challenge better than the last. This has definitely been my favorite shape up challenge so far (I think there have been 8 since I started the blog!) and I owe that to all of YOU. Even after WSU is over, I hope you continue to check-in with your workouts, motivating each other and keep the ball rolling. You already got it started- the hardest part is out of the way.

Here’s this week’s workout:

Round 1

Part 1


Part 2




For your interval challenge this week, try this HIIT method:

0:00-10:00 Repeat 1 minute easy, 1 minute HARD

10:00-15:00 Repeat 30 seconds easy, 30 seconds HARD

15:00-20:00 Jump rope or high knees, repeat 15 seconds rest, 15 seconds jump

Cool down and stretch.


The ab burner and cardio drills will be added to the Intro page within the next day or so!

So, who’s excited for this week? Did you plan and prep your meals today?

Sending lots of love to you πŸ™‚

See ya tonight with pics from the day!



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  1. Jen on February 18, 2013 at 7:33 pm

    Workout #4 was great! I set a 3-min. timer on my phone for the plank, but the screen went out before the end of the 3 minutes, so I just started counting to know how much time I had left…and I was thrilled when the alarm went off before I finished counting! I guess my “one-one thousand, two-one thousand” method is not very precise….

  2. Jay on February 18, 2013 at 7:41 pm

    I’ve been miserably sick but I hope to be in better shape tomorrow to start W#4. It looks great.

  3. Caitlin on February 18, 2013 at 7:42 pm

    Workout 4 was awesome, I loved it! Felt pretty burned out today though, so I didn’t do the HIIT at the end-just one tabata session and a few intervals on the arc trainer. YAY for another amazing workout!

  4. Missy on February 18, 2013 at 7:45 pm

    Did workout 4 this morning–my inner thighs are already sore. I split the plank up into 3 one-minute sets–emptied the dishwasher in between sets!

  5. Natasha on February 18, 2013 at 7:45 pm

    I didn’t think I was gonna make it through today but I kept thinking, spring break!!! It was tough but the burn felt good!

  6. Lauren @ Sassy Molassy on February 18, 2013 at 7:57 pm

    Just finished the workout! Loved the core burner at the end!

  7. Susie on February 18, 2013 at 8:18 pm

    Did Workout 4 this morning. Whew — it was another good one! Thanks for making these!! It’s been a great (and sore) 4 weeks! πŸ™‚

  8. Emily Stember on February 18, 2013 at 8:25 pm

    Just finished WO4! 3 rounds WO4, then 3 rounds of a mini circuit I made up (heavy deadlifts, leg press, kettle bell swings, tricep kickbacks) ten minutes HIIT on the tredmill ten minutes HIIT jumprope (20 min HIIT total) then 3 rounds of the abs of WO4. WOW! amazing! WO4 is a quick but extremely effective circuit, got my booty burning with all the squats and lunges!

  9. Monica on February 18, 2013 at 8:33 pm

    I just finished today’s workout. I think #4 is my favorite! It seemed to go by really quickly, but was definitely a challenge!

  10. Heather on February 18, 2013 at 8:34 pm

    Got my workout in today and felt great! πŸ™‚ Thanks for always challenging me!

  11. Chelsea C. on February 18, 2013 at 8:34 pm

    Loved Workout #4! I wasn’t super motivated to workout today, but I knew I’d feel better afterward, and I DO! So great πŸ™‚

  12. Greta on February 18, 2013 at 8:35 pm

    Workout #4 was a doozy, and hiit after that was a challenge, so therefore a great workout. I know I’ll be feeling this one tomorrow! πŸ™‚

  13. Hannah on February 18, 2013 at 8:44 pm

    Workout #4 was great! I have a feeling this is gunna be the best week yet πŸ™‚ I can tell I’ve gotten stronger than where I was week 1

  14. Sarah on February 18, 2013 at 8:49 pm

    Just did my first 3-minute plank! I definitely felt the burn after workout 4.

  15. Alexandra on February 18, 2013 at 8:50 pm

    I killed my runday yesterday and did a full 60 minutes which hasn’t happened in a LONG time! Like months!! I was pretty sore today so I decided to give my legs a rest and will be doing Workout 4 and the Intervals tomorrow! Cant wait it looks like a good one πŸ™‚ So sad that this is the last week of the challenge wahh!!

  16. Sunny on February 18, 2013 at 9:48 pm

    Yayyy such a great (but hard!) cap-off to the series – considering doing it another time through bc it was SUCH a great motivator

  17. julia on February 18, 2013 at 9:53 pm

    OMG this workout was fantastic! i did it a few hours ago and my body is already getting sore…and my appetite is out of control from those intervals at the end.

  18. Abby on February 18, 2013 at 10:09 pm

    Long run cardio day for me! I kicked it harder than ever and ran 6.5 miles in 52 minutes!

  19. Pamela on February 18, 2013 at 10:32 pm

    Loved this workout! The 3 min plank definitely challenged me, and I can’t wait to do it again! Oh, and my legs have been feeling the after burn all day long. Gotta love it!

  20. Katie Z on February 18, 2013 at 11:00 pm

    Got in workout 4 and did 15 minutes of interval hiit. Great workout! The plank was killer!

  21. Katie on February 18, 2013 at 11:43 pm

    Just finished Workout 4. It was a tough one! Had to drop to my knees for the plank, but hopefully I can build up to doing the full 3 minutes by the end of the week.

  22. Bethany Henderson on February 19, 2013 at 6:15 am

    Did workout #4 yesterday! Soooo sore this morning, I was going to do an insanity DVD this morning, but Im too sore, think I should rest. I might do some yoga and an ab burner this afternoon. Love your workouts! Going to make your baked breakfast cookie this afternoon!

  23. Kathleen on February 19, 2013 at 8:11 am

    Workout 4 complete! Had to lower my weights after 8 each set. Hopefully I will be able to complete all by sat.!

  24. Meg on February 19, 2013 at 8:51 am

    Workout 4 was great! Followed it up with some steady state since I did HIIT on Monday (I’m a day behind the calendar).

  25. Samantha C. on February 19, 2013 at 9:28 am

    Heading off to try Workout #4! Looks like another great one!

  26. Madison on February 19, 2013 at 9:36 am

    Late check in for yesterday – I am doing the week 3 workout this week and extending my WSU by a week to do week 4 next week since I had an extended gym break due to illness. I did this weeks interval challenge though! Holy sweaty amazingness! Thanks for another great workout Gina πŸ™‚

  27. Karen on February 19, 2013 at 10:29 am

    Did my Workout #4 yesterday which has me sore today…:) I also took today as a light cardio day. I needed to have some engery for the day and know a little working out always helps so it was a half hour of walking on the treadmill. Thanks again for another great workout.

  28. Emily G on February 19, 2013 at 11:53 am

    Did workout 4 this morning – when I wrote it on a notepad to take to the gym with me I thought “huh, seems pretty easy.” I was wrong…

  29. Meghan on February 19, 2013 at 11:55 am

    Workout 4 is awesome, I’m feeling it today! I did the interval training on the treadmill – 10 mins of 1m easy run/1min fast run, 10 mins of 30sec easy/30sec hard running, and a little 5 minute hill interval in the middle (fast-paced walking, upping the hills every 30 sec)! Such a great workout, love the WSU!

  30. Melinda on February 19, 2013 at 12:30 pm

    Workout 4 kicked my booty today! Love love frog crunches and my butt/thighs are burning from the squats. Thanks for another great workout!

  31. jenn on February 19, 2013 at 1:38 pm

    I feel like I should know better – but what does the 20/10 notation mean for the squat and lunges?

  32. julia on February 19, 2013 at 3:21 pm

    switched around my schedule and did my Runday today! I’m finally getting faster and building my endurance. thanks for these great workouts and schedule!

  33. Emily on February 19, 2013 at 10:47 pm

    Wowzers! Feeling the inner thighs and abs today!

  34. Sarah on February 20, 2013 at 10:03 am

    Did Workout 4 for the first time last night. I somehow missed where it said bent over rows, so that didn’t happen… Also forgot to bring anything to time the last section with so I just sort of made it up as I went. This one felt a lot quicker than the past ones, but maybe that’s just because I left out a chunk? Anyway, definitely left me a sweaty mess by the end!

  35. Greta on February 20, 2013 at 10:23 am

    I did workout #4 again today despite being very sore from Monday (wowzer). I ran out of time for cardio drills (and wasn’t sure what to do for those anyhow), so I showered and went to work. I’m hoping to get in a walk or two this afternoon and/or evening and hit it had with cardio tomorrow.

  36. Chelsea on February 20, 2013 at 11:38 am

    Just did WO#4 with the cardio drills interspersed….def took it up a notch! Pool of sweat :).

  37. Tracy on February 20, 2013 at 2:02 pm

    Today is my active recovery day because my favorite yoga class of the week at Lifetime is 5:30am Wednesdays. Never miss it! I promise to do the extra cardio blasts with WO#4 tomorrow!!

  38. julia on February 20, 2013 at 2:08 pm

    did workout #4 again today with the burpees and jumping lunges in between circuits. it was so tough i could barely get my legs off the ground from the jumps!!

  39. Alexandra on February 20, 2013 at 2:32 pm

    Heading to the gym for workout 4 and some burpee action right after work! Dare I go home first to change i will never pull myself together to leave!

  40. Shannon on February 20, 2013 at 5:46 pm

    Just did workout #4 without the cardio blasts since I gave blood last night. I almost didn’t make it up the steps to the train platform this morning so I didn’t think I could handle burpees. Next time!

  41. Jeannie on February 20, 2013 at 7:19 pm

    Did workout 4 with the cardio blasts and my legs were shaking like crazy! It was so good!!!

  42. Laura B on February 21, 2013 at 12:10 am

    Just finished workout 4! I did the jump lunges, but not the burpees because I haven’t done them in years and didn’t want to look foolish in front of other people. :/ also, I do t think I would’ve been able to finish 3 sets if I had done them! Added in 15 min HIIT at the end to make up for it!

    I was full of excuses as to why I didn’t want to workout tonight, but a small piece of dark chocolate helped kick my booty into gear. πŸ™‚ very glad I did!

  43. julia on February 21, 2013 at 12:28 pm

    just did my steady state for the day today. i feel so refreshed and focused now!

  44. Jeannie on February 21, 2013 at 4:12 pm

    Checking In for steady state cardio on treadmill and killer ab workout! We are almost there!

  45. Chelsea on February 21, 2013 at 4:17 pm

    90 min of yoga with dave farmar (podcast) was just what my body and mind needed today….checking in! πŸ™‚

    • Fitnessista on February 21, 2013 at 9:09 pm

      oh i love dave farmar! thank you for reminding me to do a podcast sometime soon

  46. Abby on February 21, 2013 at 5:07 pm

    Today was the second go at Workout 4! I added in my cardio blasts and kept saying “Oh my gosh”… after pretty much every round.

    • Fitnessista on February 21, 2013 at 9:08 pm

      yeahhhhh! πŸ™‚

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