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
Gearing up for second workout of the week!
Happy Thursday! Yesterday I got in 30 minutes on the treadmill which did help perk me up a little. Plus I did a little yoga. Today my plan is the Tone it Up HIIT (about 20 minutes also). My quads and butt are still sore from Tuesday’s workout!! Gosh! I’ll definitely do a little yoga too (can’t help it!) and maybe some extra toning… we’ll see!
I did workout 1
Workout 1 and plank burner done for the day! Feeling great!
Whew workout #1 finished. I also hate those rotating jump squats. I’ll do the plank video later when my arms recover.
Rocked some yoga this morning as I didn’t sleep well enough last night to get a solid workout in… but yoga is my favorite way to wake up in the morning!
Day 4 check-in! Although the day is just beginning, I have big plans for good eats and an easy cardio session after work.
Workout 1 done for the second time! I love this video and will definitely use it even after WSU is over. Its a killer.
Workout 1 and plank burner on the schedule for me tonight. Holy wah my glutes are sore!
Powered through Workout #1 today for the second time! Did much better with time this go-around. I’m looking to beat my “score” again on Sunday : )
HIIT workout coming up tonight!
3 mile hill/run this morning and hot yoga tonight! Preparing for round 2 of week 1..mentally preparing that is ha ha.
Yowsers! I have to say – this time was slightly easier only because I knew what to expect at that little boost of confidence does help. I do feel that it’s not as much strength training as I’m used to so I may do the strength portions twice this weekend when I do workout #1 again!
Finished the week 1 workout! Wow, that was a tough 25 minutes! Feels good to get my heart rate up though 🙂
Looking forward to doing my steady state tonight: ZUMBA!!!
I just did my 2nd workout 1! I did it on my own at the gym the first time – but today, I did it at home, with your video… WOAH! I used a timer on myself at the gym, but today still kicked my butt – I think because I probably allowed myself a little more rest time in between sets than the video does… It was an awesome workout – I’m super sweaty after only 25 min in my home office. Love WSU! thanks, Gina!
Looking forward to my cardio dance class tonight! I hope I make it (Thursday traffic in LA is no joke). If not, I will force my hiney to the gym with the bf to run some easy steady state on the dreadmill. Staying ultra motivated this week, thanks to WSU and the amazing Facebook group! Keep it up everyone 🙂 you never know who you are inspiring!
Took my favorite spin class this morning! Want to try out the plank burner tonight 🙂
I completed workout 1 last night! It was an amazing huffing and puffing sweatfest. Thanks for a great workout!
Going to squeeze in my second workout 1 today after work and my son’s swim lesson. So glad I can get a KILLER workout in 20 min 🙂 I can workout while dinner is getting ready 🙂
Did round 2 of workout 1 this morning. It’s still a killer! I added in the arm burner – I didn’t think i’d feel it with 8 pounders but boy was I wrong.
Uugghh…the planks are HARD…so glad I pushed through though!!!!
Worked out hard last night, incorporating some Week 1 workout moves + cardio. Today is stretching and foam rolling 🙂
I did workout 1 monday (it was rough!) and again today along with this arm burner after-http://fitnessista.com/2013/12/cookie-party-and-an-all-new-arm-burner-video/. Today was still tough but felt a lot better!!
Back of thighs were super tight during the warm up, but felt fine once I got going. I have never done the HIIT style workout…love the basketball jump and the plank jacks! I am sleeping better and waking up easier, feeling motivated!
*Hadn’t done HIIT before this week..Tuesday was intro day and I am hooked. I am both excited and almost a little sad the workouts change every week. Curious to see what’s in store!
Me too! I wasn’t sure if I was going to get through ww#1 today since my hamstrings were tight and sore, but I did it. Hopefully it just means we are getting stronger.
I did old school Tao Bo in my computer room last night! Lol!
At first I thought you meant do your Plank Cardio Burner in addition to workout 1, and I was so relieved when I clicked the link and saw the nice little plank series! Super sweaty today! I’m going to do a little extra elliptical to make up for 30 min easy cardio I missed yesterday because traffic sucked. THanks for all your hard work!
WO1 done for the second time! Phew!
Sadly, baby boy has given me no time for any workouts except for on Monday. Going to try to workout tomorrow and Saturday. Feeling kind of defeated.
That WO1 is no joke. I only did the cardio portion because I knew I had strength training this morning with my trainer and it was still serious!
I forgot to comment last night! I ran for 30 minutes. Went to a new gym for the first time since moving to Chicago. Felt so GOOD to move! I’m loving this plan!
Unfortunately I used yesterday as an off day. Looking back I wish I would have went to the gym, but my husband and I took the time to hang some things on the bare walls of our new house! So at least we were fairly active! Planning a good run for tonight!
finished my second day of workout 1 and plank burner!! it all burned so good
Going well so far!
So sore from spin last night! really pushed it. Light day today!
Got in a 2.5 run/walk last night and workout 1 plus plank burner this morning. Feeling good!
I went for a 30min walk in the park. In my third trimester, it’s quite the workout 😛
Loved doing the workout a second time today! Also really like the plank burner! That’s a keeper!
It’s rest day for me. Bu I do have an 8 mile walk scheduled. Should be interesting since my lower half is sore.
Today is my rest day, but I will be back at it tomorrow! I’m feeling sore each day, but it’s a good kind of sore and I love it. 🙂
I’ve got the second round of WO#1 on the books today – woot, woot! And it’ll be my first go at the Plank Burner. Looking forward to a serious sweat sesh! 🙂
Checking in. Did the plank burner and week 1 workout! It’s not getting any easier!!! 🙂
Still sore from workout 1 on Tuesday, but gearing up for repeating it tonight & adding the Planks!
Good job everyone! Checking in… Completed second round of WSU workout #1 + plank burner this morning and feeling great:)
Had to take Tuesday and Wednesday off because 12 hour shifts really burn me out! I come home and my head hits the pillow! I like to think being on my feet 12 hours and boosting 300 lbs patients in bed is workout enough:)
Heat wave today! Temp is finally above 0 and in the 20s so snowboarding tonight woo hoo! Planning to replenish my healthy eats today and for yogalates class at the gym tomorrow AM!
Today’s an off day for me because we go to small group Thursday nights! Looking forward to spending time with friends! And picking up the plank burner tomorrow!
OMG – lethal plank burner! That with workout 1 kicked my butt! Will be feeling it later on… 🙂
Took a kettle bell class at the gym today!
Today I did a Cardio workout!
4 mile run this morning but it was HARD – glad I did it though 🙂
Thursday: round two of workout 1 complete and feeling exhausted but great!!