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
For my cardio today, I did my usual bike commute (~25 mins round trip) and 45 minutes of walking. It felt great to spend time outside in the sun today in the gloriously spring-like 14 degrees (…it’s sad that that’s not sarcasm).
It snowed a lot here today and so I missed my run but worked on chest & triceps instead 🙂
I had my weekly body pump class today. Felt great
Woke up a little sore this morning, but got in some cardio and strength tonight (Workout 1 – still loving it!).
I went on a run while pushing the jogger for extra resistance. It felt good to move my legs because I am SORE today. My buns are killing me. I’m excited for tomorrow!!1
Got Steady State in today- felt great!
For my ca duo, I did a 6 mile run on the treadmill. I started out feeling “blah” but I am so glad I decided to push through b/c I felt 10x better afterwards. Thank you, endorphins!
Cardio* darn autocorrect….
I did my steady state cardio on the treadmill at the gym today because the weather was so yucky here. I haven’t done a treadmill run in ages as the weather here in Florida has been gorgeous for outdoor running and today was an reminder of how much I dislike running on the treadmill- I just get so bored!! Either way I left the gym feeling refreshed and happy 🙂 still sore from workout 1!
30 min steady cardio done!
30 minutes done on the spin bike!
Yesterday I rocked out the Week 1 workout, loved it!! So great Gina, thank you! I love this format so much 🙂
Did a 55 min zumba class this morning with my team for steady state cardio day. Great, high energy class in santa monica. So much fun! Feeling pleasantly sore from yesterday and today.
phew – second round of Workout 1!! i was actually still sore from the first round LOL.
but it’s easier this time 😀 i’m waking up my muscle memory.. hope they can get back in shape in time for dragon boat racing training!!
It showed overnight here and was freezing cold this morning, but I stuck to the plan and ran outside! It was freezing! But I did set a record for my coldest run 🙂 Can’t wait for the video workout tomorrow!
Just finished working out! had to sub out another steady state day, carpal tunnel acting up=weights, pushups, burpees would be a bad idea. womp womp. tomorrow is another day!
Yesterday I tried the week 1 workout for the first time…ouch! Well done, Gina. 🙂
Today I did a 20min HIIT, and a slow incline walk (2mph at 10%) for 1 mile.
Today I did a 5 mile tempo on the treadmill…it was -6 outside this morning so no outdoor run today!
Speed work!!! 3 x 1 mile, the last one was hard!
Body sculpt class today…your workout is on my list for tomorrow!! I’m nervous!!
30 mins steady state done! Did it by walking on a treadmill because a. It’s all my legs could do, and b. it’s like 10 degrees outside.
I did a 1 hour Yoga class today and an easy 3 mile run- a great way to end a busy day at work!
Took an off day today!
I have a very sore IT band so I did workout 1 today with a few modifications. It was great and sweaty!
30 min of cardio was hard after yesterday’s workout. My booty still hurts!
Got over being sore from yesterday 10 minutes into steady state, actually felt great, and was awesome to get my dog out for a run before leaving! Did 20 minute/2 mile run and then power hiked a big hill for the rest. Am even more sore tonight but setting out my clothes for tomorrow morning- no excuses!
Wednesday update! Still a little sore but the 30 min of steady state helped!
Did a shockwave class this AM! Your post made me want to try it Gina. I found a place here in KC and absolutely love it! 🙂
Did week 1 workout for the first time this week. It is no joke! Love getting super sweaty in a nice short workout.
I decided to take today off and will be doing the workout 1 and the plank burner tomorrow! I have been a bit sore since I did the workout 1 for the first time on monday! Here’s to the second time around being slightly easier!
4 mile run today in the COLD followed by some stretching. Plan to finally try workout 1 tomorrow! I’m a little behind, looking forward to catching up!!!
A quick HIIT routine this morning and a steady 30 minute/3 mile run tonight.
Did Workout 1 + Plank Burner today. Killer workouts! Great job, Gina.
Rest day for me today!
Steady state on the elliptical today – looking forward to another quad burning week 1 workout tomorrow!
Today I walked on the treadmill for an hour while studying and then I took a zumba class!! So fun 🙂 The instructor was new-to-me so there was a bit of an adjustment period, but at the end of class I didn’t want it to be over yet!
Did the elliptical for 40 minutes. Felt great, but still sore from yesterday!
Did a nice, relaxed 3 mile run this evening. So refreshing!
Rest day today, looking forward to Workout 1 again tomorrow!
Check In!!! Completed Week 1 Workout for the 2nd time + Plank burner! Put some more ooph into it this time!
Les Mills 45 minute Combat class today…feel great, although my shoulders are sore from workout 1!
Checking in! Just came from a Bodycombat class! 🙂 I always feel really HAPPY afterwards! 🙂 🙂 🙂 🙂 Endorphins yeah!
I forgot to post that I did Workout 1 yesterday. Definitely got my sweat on!
Completed week 1 workout
Did Workout 1 again! Super sweaty! 🙂
Checking in for Wednesday! I took advantage of the “heat wave” here in Indianapolis. It reached 20 degrees, so I went for a 30 minutes run. I love the Winter Shape Up Facebook page because there are so many motivating people! Thanks ladies.
wednesday was my off day. this morning i did a round of workout 1 and added the arm burner in….whoaaaaaa!!! 10 lbs is tough doing that but i did it!
Did workout 1 again today. I really don’t like rotating jump squats! 🙂
Yesterday I did a “lovely” 15 min on the elliptical and 10 mins on the stair climber. Then I did a mostly upper body weight lifting circuit.
Great workout thanks