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
Checking in! Tuesday Wednesday were hectic so I couldn’t get my steady state in but I decided 4 waitressing shifts in 2 days could fill that requirement. Today I did the workout 1 and plank burner and it was tough! My legs were still a little sore from last time! But I got through it and felt great!
Had a nice swim today and did the plank burner after! d
I pushed a 25 pound stroller on a hilly, 5 mile walk today. Love Winter Shape Up and its ability to hold me accountable!
Woohoo! Almost at the end of the week and I completed a leg burner from The Lean Green Bean as well as some Pilates (abs galore) and half of the Workout Week 1 at work (couldn’t do the weights at work).
Been fighting off a nasty cold so my walking to and from class today was a workout enough…hoping to get over this by the end of the weekend!
Killed my run today! The universe was working against me, but I still kept on it! Legs sore from Week 1 Workout. As soon as I opened the door to leave, a flash of lightning and some rain. A good amount of time into my run, I was wondering why I wasn’t getting notified of my progress…it didn’t start tracking!!! But I jut kept going. Thursday, I OWNED YOU!
Completed the steady state today (I mixed up the days by accident). Felt great and added the plank burner at the end!
actually finished the workout. feeling pretty good since i haven’t done anything consistent for 6 months. excited to see what happens after these four weeks
getting my steady state in today- had to work 12 hours (plus 1 hr commuting each way) on weds so took that day off instead of today- sore today but hoping a slow jog and some foam rolling will get the blood pumping!
It’s possible I’ve been checking in to the wrong page! I did workout 1 today, and it was again a killer!
The workout has been killing me! Following the plan and struggled through it for the second time last night. Felt like gumby by the end (pretty sure my husband was secretly laughing at me) but pulled it together and got through the plank workout too. Feeling sore but great today!
Checking in! Did Bodypump this morning 🙂
Does anyone have any good recommendations for a Yoga or Pilates video on YouTube? I do have Instant Netflix through our Xbox that I can use to watch videos (like workout #1!). Also, any dance/zumba type videos you would recommend?
It’s cold in Wisconsin this week (heck – it has been the last month…..) and it’s hard for me to get outside.
check out blogilates on youtube. she has some awesome videos. also check out her beginners calendar on blogilates.com
Didn’t feel well yesterday, so took an unscheduled rest day…back to WO#1 + plank burner this morning! Feels great to be done with my workout before 8 AM!
[…] also tried out the Fitnessista’s Winter Shape Up week 1 workout. I did it on both Tuesday and Wednesday combined with short runs. It was awesome and […]
Work out #1 and PLank Burner… OMG felt like jelly afterwards!
It’s been a great week. I am glad it is rest day. So sore. Love it!
Did a great barre video followed by your plank burner. Awesome workout!
checking in for yesterday: workout 1 and plank burner.. yowza! 🙂
Rocked out Workout 1 and a plank burner by 6:45am. I feel like a boss.
Just did the cardio dance video. I looked hilarious but it was fun.
Had a great run last night! Intervals on the treadmill. It felt so good after feeling slightly guilty the day before.
Workout 1 after being sore was pretty pathetic! Looking forward to doing some more Soli Beat today and stretching before yoga tomorrow.
second attempt at week 1 workout this morning..went well! It’s warming up around here (to a balmy -1 tomorrow!!!) so I’ll be pumped to get out for a run tomorrow to stretch out what I know will be sore legs!
did a Tone It Up Love Your Body HIIT workout today! feeling so strong 🙂
[…] 15 minutes on the elliptical + the Fitnessista week 1 winter shape up work out. Holy cow that work out is […]
Last night’s workout tweaked my groin injury just a wee bit, so I am happy to take a rest day today!! Looking forward to a nice relaxing yoga class in the morning. Happy Friday Gina!!!
TGIF!!! Yesterday I ended up doing 15 minute Tara Stiles yoga warm up, 20 min TIU HIIT, plank burner (I am getting so much stronger thanks to my obsession with yoga!!), 20 min yoga cool down. Today the plan is either a complete rest day or 30min – 1 hr of yoga.
PS. The soreness has finally gone away just in time for tomorrow’s workout!
Whew! Great way to start a Friday! Just did the workout and did and extra round of strength at the end.
Checking in! So happy with my progress. The FB definitely helps me stay motivated!
Did steady cardio Monday, Workout 1 Tuesday, OFF Wednesday & did Workout 1, Plank Burner and the arm burner yesterday.
I feel so great today and am enjoying my OFF day! Workout 1 was definitely easier the 2nd time around.
Tomorrow: Zumba class & Workout 1
Checking in! Yesterday, I went a bit off schedule b/c I’m preparing for a 5K, so I did my run instead
Completed week one’s workout yesterday. Sore today but it’s all worth it! Those squat jumps were tough!
checking in! Did Workout 1 again, feel amazingly exhausted!
Friday – today was supposed to be my rest day so I rested with a 30 min barre3 online workout
Ugh, feeling really crummy today so know the workout isn’t going to happen. Crossed fingers that this doesn’t last long!
HIIT tonight! time to burn some calories/fat 🙂
Today I am doing a Bob Harper Cardio DVD!
Checking in for yesterday and today! Yesterday I gave the week 1 workout and plank burner all I had, took a quick break and then did two of your 5 minute dance videos! So much fun! Today is my rest day but just for fun I’m going to do one or two of the dances from your DVD (which I LOVE) with a new friend who is coming over. I am new to Santa Monica CA and loving making friends through fitness. Thanks for the amazing workouts and inspiration. I am so so loving this 🙂
will do some cleaning and vacuuming around the home. its my kind of rest day with some workout 🙂
[…] weekend, I took a break from it this week. Instead I tried out a Barre class at another Y and did Workout 1 from The Fitnessista’s Winter Shape Up, which were both a nice change from my usual […]
Oops checked in on the wrong page lol. Mommy brain 🙂 did workout 1 again today!
Doing yesterday’s workout today. Workout 1 + plank burner!
Checking in! Been feeling a little under the weather and trying to stop a cold coming on so too 2 rest days. Hoping i’m well enoughto tackle workout 1 for the second time today! maye sweating it out is exactly what I need 🙂
I work this weekend so went to gym and did the Hot Mess HIIT on the treadmill and took a yogalates class this morning. Fitnessista’s Hot Mess HIIT is my go to treadmill workout for fast and effective interval running! Feeling lean and flexible:)
Today is a Yoga day for me. After Workout 1 yesterday it will be nice to stretch it all out.
Just finished workout 1 and the arm burner! Great start to a Friday!
I did the week 1 workout and plank burner last night along with a mile snow walk with the pup. Me thinks I’m going to need a foam roller for this Winter Shape Up!! Going to get one after work because my booty needs it!
Phew! Share a sweaty pic next week. Maybe!
Check-in for Monday as a rest day!
Check in for Workout 1 and like I mentioned on FB, jump squats are no joke!