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
Thursday check in! Unexpectedly busy day (and I spelt through my alarm), so in the name of crashing when I get home, I have declared today rest day (and my oh my it’s been active!) and tomorrow I’m jumping back on the workout 1 train!
I really wanted to take a Pure Barre class today, so I did that instead of the week 1 workout (and pretty much shook all the way through – it’s a tough class!). I’m planning to go to the gym tomorrow to do the week 1 workout for the second time, plus the plank burner (I’m kinda scared! haha).
Checking in! Thursday night, and also for Tuesday and Wednesday!!!
Checking in! Did a kick boxing workout after work!
Checking in! Woke up with the legs burning but powered through a steady state today (I’m running a day behind). Looking forward to the plank burner tomorrow!
Another great day!
Checking in! Did HITT 20 + Abs10 today – had to squeeze in a quick 30 minutes because my work schedule changed a bit. Looking forward to cardio tomorrow, yoga and the making my rest day on sunday!
Loving week 1 workout!
Checking in! I am kind of modifying the days this week as I started earlier on the program with out the rest on day 1. Today I did plank burner as I couldn’t fit it in yesterday. Love the video! I also did elliptical for 20 minutes. Having fun week doing new things. Thanks.
Check in for Wednesday’s workout–up hill walk for 45 minutes + awkward weights (there was some sort of gym rearrangement going on while I was there)
Wow–super sore. I went to the gym today and did some strength training than did the Winter Workout. I’m going to do the plank video later after I get some of the house cleaned. Feeling stronger all ready though 😀
first day (busy week). Soooo tough but sooooo good!
Did a 45 minute run plus the plank burner today
I was going to do Workout 1 today but I’m still pretty sore from a workout I did yesterday so I think I’ll take a rest day and do it tomorrow. That way I can give it my all 🙂
Just finished week 1 workout…I am a sweaty mess 🙂 In the best way possible! Thanks!!! Looking forward to pure barre tomorrow and maybe some cardio if I have time.
Just finished workout 1 (Megan is so cute with her little dance moves between rounds! haha). Feeling great & looking forward to a rest day tomorrow & some yoga on Saturday :]
Quick hike with my dog and workout 1. Felt great! Can’t wait to see the workout and meal plans for next week!
Did yoga today and it felt great!
Checking in! Did the new dance/cardio combo for a warm up, then tackled WO #1 (again) plus the plank burner. And about to take my pup for a quick 15-20 minute walk.This week has been CRAZY with southern snowpocalypse 2014 (got stranded at work overnight, all roads iced over, my gym has even been used as a warming station/shelter!) so to say that I am out of routine is an understatement. Looking forward to some SERIOUS cardio this weekend 🙂
Checking in! The flu (NOT the stomach flu, thank god) entered my house and I’m the only healthy one so this is the first chance I’ve had to check in. I took a class with my mom at the gym yesterday for my steady state and did workout 1 today with the arm burner instead of the planks. CANNOT do planks pregnant – don’t know how anyone is capable of this after about a month!! I love having the video to follow along – feels like I’m at the gym in a class. Thanks again.
about to to theis now! eeeeks! (nervous & excited… looks intense!)
I did most of workout one today! It felt great for awhile, but I wore some old gym shoes and my knees started to hurt. I plan to finish up at home later once the kids are in bed!
Did some Bosu ball tabata work, and the strength work from WSU Workout #1. Recovering from sickness, too tired to do all three rounds :). Added in the plank burner at the end! What a great workout, so glad I didn’t give in to temptation and skip!
I’m totally off on the workout schedule, but whatever. I ran 4+ miles today. Should hit up the gym tomorrow.
Yay! Workout 1 with plank burner done!!!
Workout 1 and plank burner done….ouch!!!
Needing yoga tonight instead–but loving that it’s in the schedule!
just finished it with the plank burner, out of breath but not too schweaty! goood burn out though 😀
oh and what i loved, was i felt tired as each set went on, but more energized! my reps per minute/second increased!!! 😀
I was so sore the day after I did this for the first time. I repeated today after work and it gave me a great boost of energy.
Checking in for the day! killer workout focusing on squats and pull-ups this morning, trying to make those muscles grow!
Whoa. Workout 1 + plank burner. I can feel my abs for sure!
checking in for thursday – Did a medicine ball total body workout today.
Just finished workout one again…looking forward to a rest day tomorrow and yoga on Saturday! 🙂
Taking my off day – just a light bike ride. Tomorrow an intense class from the gym, so yoga on Sat will be perfect.
Workout done for Thursday both workout 1 and plank burner. I did better when compared to first time.
I was actually able to make it through workout 1 today! Better than Tuesday, but I still think I’m going to be crazy sore tomorrow.
Got in another great 4 miles today! Went straight from work to my running group, so I didn’t get to try the workout today. Right now I’m just glad to be able to run again after being sidelined with the flu for the past two weeks!
Checking in, did it this morning. Made the first strength set a circuit because I didn’t feel it was enough, but I sure did work up a sweat! It’s those squat jumps!
Check in! Everything was sore this AM but I powered through and completed the workout! Lots of water helped with the soreness and I’m feeling much better. Ready for some yoga tomorrow!
Ran outside today. It was super windy but I couldn’t pass up the 30 degree weather.
Checking in! Did 40 min on the treadmill today!
Thursday workout – 3 pain free fabulous miles!
Ok, was supposed to do steady state today but didn’t get a chance with the super cold temps and a baby with a cold! I took the stairs a ton today and walked a few blocks to and from my car at work so I’m just gonna have to count that. You learn to see things differently with a four month old 😀
Checking in! Got in a tough cardio barre workout in today. Planning to do the week 1 workout with plank burner tomorrow!
Just three miles today – very slow because my legs were so sore from yesterday’s week 1 workout!!
Did workout 1 and plank burner today! It was awesome!
Loving the workouts! DId PLank burner and took a kettle bell class plus power yoga!
Did the workout and 30min of shoveling today. I’m still feeling those side lunges from Tuesday!
Checking in for yesterday! Got some sweaty cardio in–half on the treadmill (’cause I can only handle so long on a treadmill before I’m bored) and half on a stationary bike. Threw in a few kettlebell swings at the end for good measure! 😉