Winter Shape Up 2014 Week 1 Workout + White Plum Giveaway
Hi guys! Are you ready to start this year’s WSU with a bang?!
If you are just joining in the fun, be sure to check out the into post for all of the details, including links to all of the meal plans, workouts, and your exclusive Facebook group. Also, use this post to check in each day for your amazing week 1 White Plum giveaway!
Here’s the Week 1 workout schedule:
(please shuffle around according to your unique needs and preferences)
Workout 1 (below)
Easy steady state: your favorite cardio dance class, a walk/run/jog, the Stairmill, rowing, or a cardio DVD are all great options
Workout 1 video:
(Special thanks to my friend Meredith and Megan for their amazing hard work and energy, to Grant Hunker for his filming and editing skills, to Black Belt 4 Life for the beautiful space, and to Reebok for providing the fun tank, shorts and sneaks that I’m wearing in the video <3)
and printable/pinnable:
(an easy way to keep track of it is to save the image on your phone and pull it up at the gym)
Some form cues and tips:
This week’s workout is a combination of HIIT sets (5 minutes) and strength blitzes. It’s only a little over 20 minutes, but it is a DOOZY. Be sure to pace yourself, and as always, honor your body, modify as needed, and check with a doc before making any fitness changes. I tried to keep these workouts short, extremely effective, and as no-frills as possible. All you need is your body weight and a set of dumbbells.
Before you begin the workout, you should be warmed up (moderate cardio 5-7 minutes), hydrated and ready to go.
In the video, watch Megan for low-impact modifications and Meredith if you want to push it to the max!
HIIT drills:
-Side lunge to basketball throw: Try to keep your chest lifted and core tight as you perform the exercise. Aim for some dynamics and height change with your movements, as this will make the exercise even more challenging. As you throw the pretend basketball, spring up from your bottom leg and land softly.
-Squat jumps with rotation: (tip: if this is too much, regular squat jumps work, or you can check out Megan’s walk and rotate version) make sure to land softly with bent knees. As you spring up, reach your arms overhead, and try to create some lightness within the movement. Squat as low as you can and reach up as high as you can.
-Burpees! Any variation works. You can do sumo burpees, add a pushup, a wild burpee, your choice 😉
-Plank jacks: try to keep your hips in line with your body and your core tight. You can also walk out and in with your feet if you want to avoid jumping.
-The strength sets are very straightforward. For the lunge and bicep curl, focus on squeezing your glutes on the way up and squeezing your biceps. Keep your core engaged, shoulders back and down, and your chest lifted. For the bent-over row, keep your back nice and flat (pull your shoulder blades back to help) and knees slightly bent.
*If you find yourself wanting a longer workout, you can always combine workout 1 with this arm burner, this core workout, or this booty burner. You could also do the workout twice through for a 40-minute workout. A little note: aim to work out STRONGER, no longer! Quality trumps quantity, especially when it comes to fitness. Don’t do too much, as it can lead to overtraining, burnout and even injury. Be smart, mmm k?
From now until next Sunday night (2/2), comment below to check in for your workouts!
You do not have to be following the fitness plan exactly to participate in check-ins. Just leave a comment with what you did that day and how you felt. Each time you comment, you’ll be entered for our Week 1 giveaway, courtesy of our sponsor White Plum.
White Plum makes gorgeous printed leggings, tops, jewelry, kids’ clothing, and accessories. This week, they’re giving away 5 taupe Ultimate Leggings Tunics,
5 Multi-Color Nordic Leggings,
and 5 black Behati Scarves
for a total of 15 winners. They also kindly offered a 20% discount code. Use the code “WINTERSHAPEUP20” to get 20% off all orders from now until February 1. I might need to order these leggings…
I hope you love this week’s workout!! Thank you in advance to all of you for your participation, energy and hard work! Anne and I are so happy to be a part of this year’s Shape Up. It’s exciting to watch you accomplish your fitness and health goals <3
xoxo
Gina
Looks intense! Can’t wait to get started 🙂
Video looks so intense, can’t wait to go for it tomorrow! This morning I did my steady state, went for a quick 30 minute run, and feel great that it’s out of the way before a long day of classes and studying!
This looks like a killer workout! Can’t wait to try it!!
I am going to a small group training class tonight, and a nutrition q&a after. I can’t wait to do this workout tomorrow! I will probably warm up on the spin bike! Thanks Gina & Anne!
I did my strength workout yesterday so today is rest or zumba tonight! Thanks for doing this. I always love your Shape Ups.
I am so excited about doing workout #1 tomorrow and today, I actually did a light cardio to get the week going then Wednesday, I’ll be doing a 30 minute jog. I LOVE these shape-ups!! Thanks for all your hard work in creating it.
Can’t wait to try this out! Starting today, had to move my schedule around this week and can’t wait to provide feedback this evening!
Altering the schedule a bit and starting today with steady state exercise since I have access to a gym. I’ll do Workout 1 on a day when I work out at home. Can’t wait!
Squat jumps with rotation give me motion sickness, so I’ll be modifying those! Something about turning in the air.
Today might be the only non-zero day in DC, so I think I’ll go out for a lot of fresh air today.
Today I have a pilates class and I am so excited to start the WSU tomorrow!!! I’m glad I don’t have this workout today…it looks tough and my 3 year old was up ALL NIGHT with a cough 🙁 so we didn’t get any sleep and I am seriously a walking zombie today. Looking forward to a restorative pilates class and good night sleep to be rested for tomorrow!
Awesome! I am super-excited to get going tomorrow!! 😀
I love White Plum!! This afternoon my plan is to keep it easy with an hour of yoga since it’s an “off” day. Happy Monday!
I can’t wait to get started tomorrow!! I love the short, effective workouts. Knowing I won’t feel like a hamster on the treadmill tomorrow morning will make it much easier to get out of bed!
The workout and those leggings look fierce! 😀
I’m so excited to begin Winter Shape Up 2014! It’s great to just follow instructions and know that they will lead to something great. Thank you!
Also, I’m glad that this week’s first workout is on Tuesday because I’m sore from Sunday’s cross training workout at my gym 😉
Bring this workout on! I can’t wait until 5PM when I can get it in! 🙂 You’re the best Gina thank you!
Did some cardio this morning and can’t wait to try workout 1 tomorrow!
Looks like a great week ahead! I always go to lululemon yoga on Sundays, so I’m going to switch saturday and sunday, as well as Monday and Tuesday to have my rest day tomorrow instead. Thank you so much Gina and Anne!
SO EXCITED! This is my third (or fourth?) Shape Up with you!
I’m going to shuffle my days and workouts a bit for this time around. I’ve been loving the Purely Twins workouts and am trying to incorporate shorter, interval style workouts into my routine. So I may swap them for some cardio days or add them in here and there.
Workout #1 is going down today, though.
Good luck, friends!
The workout looks great! Can’t wait to try it!!
Due to my schedule – I think I’m going to try week 1 workout TONIGHT! I’m so excited….look forward to reporting back about my workout 🙂
This is my first Shape Up…so excited!
I’m excited! I’m planning some elliptical for tonight, but nothing major since I had a hard workout yesterday I’m recovering from
checking in..so my gym offers workouts verrryy similar to your week 1 workout– in a 30 min class called metabolic effect. we do 3 exercises (with weights) 3 times through for 30 secs each, then a sprint, 3 more exercisesX3, sprint, 3 more exercisesX3, 3 sprints. it is killer! HIIT + weight exercises (like lunge bicep curl shoulder press). i did that class this morning, then a 30 minute surf set class– feeling great!
This is my first Shape Up and I couldn’t be more pumped!!! I’m ready!
Heading out now! Perfect timing Gina!
This workout is seriously just what I need! I’ve been in such a treadmill slump. I needed some fresh HIIT ideas to get my metabolism revved back up! thanks gina 🙂
The circuit looks great. Can’t wait to try it tomorrow.
Thanks for your hard work! Since I’m an EARLYYYY morning workout-er, I switched up the schedule a little bit, but I can’t wait to give this sequence a try tomorrow!
I go to a group training class tonight, ready to crush this workout tomorrow!!
I love these workouts! Super intense, super tough, but FUN! Thank you!
Excited to hit this tomorrow – glad for the off day today as I’m sore from yesterday’s workout and don’t think I could have managed it today!
Workout looks great! I have an IT Band injury that I’m praying heals up super quickly, so I may have to modify a bit and see how it goes. Today I’m cycling for 40 minutes. Any suggestions for a yoga dvd for WSU–maybe an intermediate level? I’ve practiced yoga maybe 20 times before.
Workout 1 looks great! Can’t wait to try it later this week. This morning, I did Jillian Michael’s Hard Body DVD workout. It came out last year and is fantastic. Like the workouts you create, it mixes up cardio and strength.
I’m in Morocco 7 hours ahead of you! I did my cardio and strength this morning. Running interspersed with walking lunges with a 20lb weight. I’ll have to try this one tomorrow!
Today I have yoga and crossfit on the schedule. Switching things around a little for myself.
Today I did my grocery shopping for the week, as per Anne’s list, and took the dreaded before photos… Can’t wait to get started on the workouts!
Did leg workout this morning, going to try this HIIT workout tomorrow! Love the balance between cardio and strength.
I started the schedule but shifting around so Wednesday is my rest day. This morning I did 30 minutes of cardio + stretching (Wednesdays work)
I woke up yesterday with a head cold so I may have to wait a few days to exercise. 🙁 I’m totally disappointed but I will get started as soon as I can!
I have steady state today (yea Zumba) and I am excited to try this out tomorrow. I admit I shy away from self led HIIT, so this will be great.
Can’t wait. I need to get my booty in gear.
With engagement pictures and swimsuit season coming, I’m excited for the winter shape up. I have my groceries bought, scheduled all the workouts on my outlook and I’m ready to go 🙂
This looks awesome! What HIIT timer are you using?
cant wait to get started!
Winter Shape Up Coincides nicely with my family’s annual Fitness Challenge. I’m excited to use the workouts and recipes from Shape Up to lead my family team to victory!
I just finished workout 1, and…wow! 🙂 I absolutely LOVE, and so appreciate, the video format!
I can’t wait to start!!!
This looks fantastic, I love HIIT! Can’t wait to try it.
I love that you did a full video to go with it! This will be great for when I’m working out at home as I tend to prefer to do videos but when I head to the gym I can just use your sheet. Thanks so much.
I have a class tonight – lots of cardio and strength! Also, love White Plum! They’re awesome, and the jewelry I’ve bought has been great. 🙂