Winter Shape Up 2013: Week 4 Workout
Last week, BEST week. Right? 🙂
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:
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 🙂
See ya tonight with pics from the day!
xoxo
Gina
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Plank for 3 minutes?? Gina, you crazy! 😉 Planks are tough on my back, but I’ll do them because you said so!
go down to your knees if you need to!
Just did some running this morning! This week’s workout looks killer, can’t wait to try it out tomorrow morning! This challenge has been so so wonderful. I made some home made Lara bars last week and I am definitely going to be making more this week. They are so good, you should try them out! This is the method I used: http://everydaypaleo.com/everyday-paleo-fruit-n-nut-bars/
Holy planks!!! Love it. I can’t believe the shapeups almost over. Then I’m on to half marathon training!
Bootcamp class this am…prepped breakfast cookies and protein balls 🙂
Looks like a good one! This has been a quick 4 weeks!
Love the ab work at the end!!!
Super excited for the last week! This is the first shape-up I have ever participated it, and I am loving it! Definitely thinking about repeating it to make an 8 week challenge. It would be fun to see if I improved on some of the trickier exercises.
This may be a silly question, but what do you mean by 20/10? Is that like 20 squats, then 10 overhead presses? Or is it supposed to be a combo move?
Was wondering the same thing!!
Looking forward to doing this!! I have SUCH a love/hate relationship with tricep pushups! I am going to challenge my sisters to complete this workout with me tomorrow. Sister workout day= <3. Thanks for giving this to us!
whoo hoo! hope you love it 🙂
This workout looks killer, especially the 3 min plank. I had to adjust my schedule this week so yesterday i did my run and today the final workout 3 and HIIT, in which i did one if the zcut videos and that was quite the challenge. I hope you’re having a nice weekend 🙂 -L
thank you, you too! 🙂
Ah, 3 min plank? Wow. My abs are already screaming.
Can you explain what you mean by 20/10 on the various moves? Should I do 10 squat/overhead press combo move followed by 10 squats? And for the other move, is it right side lunge, left side lunge, bicep curl, repeat 10 times?
you’ll do 20 of the first exercise and 10 of the second
for the lateral lunges, you alternate left and right until you get to 20, then do your 10 bicep curls
xoxo
I made cranberry orange amazeballs! Delicious, but they didn’t stay in balls very well – they formed more of a puddle. I assume I need to add some more of the dry ingredients. I used 2 T protein powder + 2 T shredded coconut. Have you ever had this problem?
nope! add in some more coconut or ground oats and you should be bueno
Sunday runday—3.5 mile run, another three or so at a brisk walk…felt so good to get outside in the beautiful weather and move! Pumped about week 4! Think I may just need to repeat the four weeks…this has really gotten me excited about my workouts in a new way!
Plank for 3 minutes! Holey Moley 🙂
I can’t believe it’s almost over. I have loved WSU and this week’s workout looks so good! I may just have to repeat the entire 4 weeks again after this week is done. That’s how much I enjoyed it! Prep/planned done and done. 🙂
Gahhh! So excited to do this one tomorrow morning! I’m so sad it’s ending this week. I agree with you–this has been the best one yet. I think I will definitely repeat another 4 weeks 🙂
I wanted to add that I rocked the 3 minute plank for the first time ever!!! I actually did it twice. Pretty proud of myself 😉
30 minutes on the elliptical today!
I haven’t commented but I’ve been following this loosely since the first week. I love doing long runs and for years have been doing P90X as my strength training. I now have a 6 month old and teach full time so doing both is no longer an option. I have to say your workouts are such s breath of fresh air after p90x for so long. I’m still running a lot of distance, but your combination workoutS are great for my new lifestyle. I did workout 4 today and its my favorite of the 4!! Thank you so much 🙂
yay, i’m so happy you liked workout 4!
congrats on your new baby- workouts are definitely more challenging to fit in with a little one. you’re doing an amazing job
xo
went to a spinning bootcamp class today! it was great. the instructor even took some time for yoga stretching at the end of it
Did a 3.5 mile run/walk cardio session. Looking forward to workout 4 tomorrow!
I’m half marathon training (for the first time AHHHH!), so I had a 4 mile run today. Unfortunately, I’ve been kind of dreading my runs and while I am hesitant to veer off from a strict training plan, I feel like I may need to scale back the running during the week and just run a couple times, long run included. It burns me out so much more than any other exercise! I know everyone’s different, but what are your opinions on this?
Strength and intervals though, I LOVE! Can’t wait to try out this workout 🙂
This workout looks like a good one! Excited to try it tomorrow. Today I jogged for 35 minutes straight–woohoo! Then I finished up the hour with walking and more jogging. Week 4 is off to a good start!
Will be doing this in a little bit before I leave for work–eek! Love those kicks because I always feel it in my triceps the next day.
For Sunday Runday I did four miles in 45 minutes yesterday morning. The weather could have been better but then again, it could have been worse. I had a really busy day so I did not make it to my computer to report.
The three-minute plank was a killer even with my knees on the floor, but I did it (and the rest of the workout as well). Instead of the interval challenge I had a Spinning class on my lunch break (followed by a relatively healthy chicken sub). I was so tired after it I declared it my intervals and called it a day. (Yes, it is Monday afternoon in my neck of woods now.)
I am excited & sad for this week. Excited because I completed the full four weeks but sad because I have been loving this winter shape-up. I am actually thinking of making it an 8 week program for myself. I did my runday yesterday while little girl was napping & got up early to do the intervals & workout #4 (which had my sweating like crazy). Thanks again for all your hard work on this program.
I did 5 miles on the treadmill yesterday. Looking forward to doing Workout #4 after work. I am going to miss winter shape up as well, so I’m considering doing one of the previous WSU plans after this one is complete, or maybe just completing some of these workouts again. This program is so easy to follow, and helps me feel like I’m doing the right thing by safely working out so many different muscle groups. Without a plan I surely would either overdo it and injure myself, or feel like an absolute slacker. Thanks again!
This is probably a stupid question, but for the interval challenge, are you suggesting we do any sort of cardio? Running? I’m a little confused.
Just finished workout 4. GOOD LORD, Gina. I am a sweaty, sore beast!
I’m going to miss these weekly workouts. I think I might do what some other readers are suggesting and work my way through your other WSUs. Though, it seems perfect timing because next week I start my half marathon training. Thanks so much for putting these together Gina. It’s really kept me motivated to get into gear.
While I have been working out these past few weeks, I have been a little too imtimidated to try your work outs…but after reading what you wrote about trying just one week, I am going to try this one tomorrow, and maybe I can join for the whole Summer Shape-Up! Thanks for all you do! 🙂
Loved workout #4 this morning!! I think it’s my favorite of this shape up?? Although I’ve loved them all…It’s tough to choose a fav! I even repeated the interval challenge. It’s seemed like a good idea at the time, but it killed me by the end! Thanks, Gina!
Loved workout#4! Just finished! Really enjoyed the final set of “long holds” after the faster circuits….helped me to finish feeling strong.
Bit of a rough monday morning with my little ones, but this workout totally lifted my spirits for the rest of the day! Thank you for sharing your talents and inspiring all of us, Gina. Have a wonderful day!
<3! thank you! hope you have a great day, too
Looking forward to workout #4 when I get home tonight. It is so nice here today I am going for a long run as well. This WSU has been so great I think I am going to repeat it!
Just finished workout 4 and intervals on the stairmaster – sweaty beast! It was a good one and I’ll definitely be feeling it tomorrow! Looking forward to the rest of the week!
yeahhhh!
Did Workout 4+Intervals today, it was definitely a sweatfest! 😉 How has 4 weeks flown by so quickly?!
right?! it went by way too quickly!
Workout #4 + intervals was a success… A sweaty success! I went to a local track to do my intervals and brought along my jump rope. I pushed myself way harder without using a treadmill or other machine!!
whoo hoo!
LOVE LOVE LOVED today’s workout!!! I was dropping with sweat the entire time!
I am so sad that this is the last week! Your workouts and meal ideas have kept me super motivated to workout during my 5 mo old’s morning nap and spend Sunday afternoons grocery shopping and prepping for the week.
i’m so happy to hear it, friend. i’ll keep doing the monthly workouts from now on (we’ll have a new one in march!)
Amazing!! This might be my favorite of the entire Shape-Up! I love how it felt like I was working the same muscle in multiple ways. Plus, the Ab workout at the end was killer. I did my plank on the ball, and did a combination of toes and knees but it still kicked my butt.
Thanks again for all the great workouts!
that’s perfect! i’m so happy you liked it 🙂
Did workout 4 yesterday and planning on the interval challenge before my yoga class this evening! Loved workout 4, the tricep push ups kill me!
Just finished workout 4! It was super hard, especially the 3 minute plank…I died.
That plank was definitely killer! Loved the ab round. It’ll be excellent to have even after WSU!!
I slept in today, so I only had time to do one round of the workout, but I was sweating up a storm anyway. I followed it up with some shoveling and a breakfast cookie. I’ll make up for it tomorrow, since I slacked off a bit today.
Whoa! Work out #4 kicked my butt! I love it and I can’t wait to feel (more) sore tomorrow!
Worked it out this morning. My 5 year old did it with me (sans weights) and it was amazing. He was pooped at the end. I did a ZWOW as my HIIT and he timed my intervals.
I have the feeling my booty will be sore manana.
Workout 4 was so good. I think it was my fav but I think i said that about all of the weeks workouts lol. I loved the way you did the AB circuit. My legs and arms and abs were all shaking by the end. I couldn’t hang with the 3 min plank…half way through I had to drop to knees but I will get there!
I also really liked the interval challenge definitely was hard but something new which keeps it exciting.
Woohoo workout 4 kicked my booty! I ran 3 easy miles and then completed 2 rounds of workout 4 plus the ab burner. I wanted to do 3 but my legs were dead & I was a hot sweaty mess. They’re still shaking a bit 4 hours later! A true sign of an intense workout, loved it 🙂
Just finished the circuit and worked up a big sweat! Baby girl woke up just as i was finishing the ab portion. Have to wait til my hubby gets home from his bike ride to go out and run for my interval challenge.
Workout four is awesome! My legs are burning and so are my abs. 3 minute plank and those darn side crunches! I can really feel myself getting stronger. 🙂
I’m a day behind because I had my race Saturday night – Energizer Night Run 9k, and it was super fun. So yesterday was an off day and today a coworker and I ran for 3 miles during our lunch break. Tomorrow I will tackle the workout.
Workout #4 done! The 3-minute plank is INSANE. My abs are crying, I’m dripping sweat, and I feel great, both physically and mentally. What an awesome workout!!
I loved workout 4! The abs portion KILLED me. I had to switch back and forth between a normal plank and a plank on my knees for the three minutes…whew. But i finished sweaty and triumphant! 🙂
Just did WSU #4! The only thing I couldn’t do was the 3 minute plank, although I like to think some of that had to do with the 3 rounds of circuit beforehand (-: