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
Just finished 40 minutes of elliptical and upper body weights!
Just did Workout 1 for the second time this week and finished it up with the booty burner. May not be able to walk tomorrow haha! Love it!
So, because of the crazy NC weather, all classes are cancelled at my gym today. Boo! Guess I’ll have to settle for the elliptical for my cardio.
wow what a good way to get back into working out, i love the next day burn!
i did a kickbox cardio video for day 2- i was really tired and sluggish but this challenge really motivated me to squeeze it in
Just did workout #1 (pushed everything forward one day) and I am wiped! LOVING the video – makes it so much better, like a class setting, to follow along with. Makes me push myself and not ‘cheat’ at all on the timing!
Although it’s been freezing cold the past few days and easy to simply hibernate, I made sure to workout–hill climb on the treadmill Sunday and Monday, plus a really intense HIIT workout Tuesday and Sunday. 🙂
I Just finished the week one workout for the second time. It wasn’t quite as rough as the first time… I’m hoping I will keep improving ;-D
THANK YOU so much for organizing this shape up!!
I did workout 1 last night before my boot camp class… BIG mistake I was drenched and wobbly before the class even started. Good one!!!
Amazing workout yesterday with your Workout 1!! My inner thighs are killing me…..Feels so good!
Started off the day with a 30 minute jog on the treadmill… it was 8 degrees out so I opted for the indoor run! My thighs are huuurting from Workout 1 yesterday!
I recently found your website and am loving this Winter Shape Up challenge! I tried the Week 1 workout today and can’t wait to do it 2 more times this week. It kept me interested the whole time and I was shaking by the end. Thanks!
Checking in! Today is a rest day…but I’m probably going to do one of your yoga inspired workouts later just to get my stretch on.
Walking warm-up with 30 minute treadmill run. Whew.
Did steady state yesterday and strength clas at gym today. Will do plank after!
Yesterday I did 30 minutes of week 4 day 1 of a couch to 10k program that i’m trying to incorporate into my workout schedule. I’m super sore today but looking forward to doing workout 1 later on!!
Woo! checking in for day 3! I took a nasty tumble down the stairs on Monday evening (totally thought of you, Gina!), and so I took Tuesday as a rest day, and plan to try and squeeze in some light cardio on Thursday instead. I was very fortunate in that I think (knock on wood) I am just a little bruised/sore. Today, I woke up super early to dense CA fog (something you can look forward to when you move to SD…), and immediately wanted to go back to sleep. BUT the thought of my WSU check-in motivated me out of bed. I knocked out Workout 1 (for the second time this week) today, and followed it with some StairMaster.
Did kickboxing today for my steady state!
Checking in for Day 2 ( forgot to do yesterday 🙁 ). Completed the Week1 workout and boy it sure did kick my butt. This morning its difficult for me to even walk.
Checking in for Day 3. Completed Interval Training on the eliiptical. It was short but effective 🙂
Below freezing in Houston this morning but managed to get out for a 5 mile run 🙂 Heard you burn more calories in cold weather so here’s hoping! I’ll do my 2nd round of the plank circuit when I get home this afternoon!
Checking in for workout 1 (yesterday) and ready to do a spin class this evening for steady state. 🙂
leg workout today!
[…] and/or my workout style. As I posted on Monday, yesterday I participated in workout #1 of the Winter Shape Up (the printout is available via the link). For the past month or so I have been pretty well […]
I did workout 1 this morning- it was tough! Great video, really easy to follow and a super workout. Thanks!
Yoga last night! 🙂
Ran yesterday!
Just checking in for today. Due inclement winter weather, a run is our of the question. Opted instead for CardioX from P90X.
Did workout #1 and KILLED IT!
Took my weekly spin class at 5:30 a.m. despite having to go out in negative temps to get there! It’s my favorite spin class and I look forward to it every week. So, I had 60 mins. of cardio instead of 30 but it still fits nicely into my week of workouts!
Did a bob harper walking video with some weights! Felt good after being so sore from yesterday! 😀
Day 3 = rest day for this girl! 🙂
Finished another week 1 workout and plank workout; Already feeling my abs from those planks!
Ran for cardio this morning! Knees a little achey though–may switch in the rest tomorrow!
I did the Week 1 workout this morning. Holy sweaty face! 🙂
Today’s going to be my rest day as I’m stiff and tired!
Finished Workout 1. Loved the HIIT sets!
Finished workout one last night and it kicked my booty! Can’t wait for tonights. Thanks so much for all of your hard work ladies!!
Did a crossfit WOD and the week 1 workout at home today! Feeling good….and hungry!
Going to do a community lululemon cross-training class today!
Zumba this morning!
I’m checking in prior to my workout, so it’ll hold me accountable to actually do it! I’m doing 50 hard minutes on the bike this afternoon.
Resting today and need to stretch. My workouts earlier in the week left my hamstrings soooo tight!
Workout in! Woohoo!
About to do Workout 1! Looks like a good one 🙂
Oh. My. God. I am so sore from Workout 1 yesterday! It hurts soo good. And I’m obsessed with Soli Beat! So much fun and keeps a positive vibe throughout the workout!
Loving the video!
On the treadmill for my steady state! Did barre yesterday instead of workout 1.
Today I did easy elliptical for 30 mins and then practiced vinyasa yoga 🙂
Just finished 30 minutes on the elliptical for steady state. Felt good to loosen up the legs some!