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
Check in for Wednesday’s steady state – Jazz Class! Woo hoo.
“Off” day today, but I did my bike commute, some walking (and probably more to come) and stretching. The legs are a bit fatigued from workout 1 yesterday!
Check in for WO1 the 2nd time + the burner. The jump squats are still my least favorite. Means I must need to do them more often.
Checking in for Workout #1 + Plank burner. I had to shift my workout to today due to a crazy work schedule yesterday, but I made it count today. Thanks for the video and especially the modified moves. I’m recovering from an injury and even though I had to modify, I STILL burned 300 calories. I’m feeln’ fantastic. Thank you!
I just did a vinyasa yoga class this morning!
I did 4 miles on the treadmill. Feels great!
I’m a little off schedule so I did Workout 1 and the Plank burner today. WO 1 felt a lot harder the second time!
Checking in for Thursday and Friday:
Thursday – Yoga
Friday – Weights (Legs and Back)
Planning on running OUTSIDE on Saturday and doing Workout #1 again (or at least half of it, depending on how long I run). It’s supposed to be in the 40s and rainy, but I don’t care because it’s finally out of the negative and single digits! My body needs some fresh air 🙂
It’s Friday and I’m enjoying my REST day. Spending it cleaning before the weekend!
Checking in – today is still undecided. A rest day if I need it to be. Or, if I have a burst of energy I’ll take either a ballet or ashtanga class depending on my mood.
I did the two strength workouts but I did my own thing for HIIT. It felt great to sweat!
Did the WSU Workout #1 today at the gym!
Loving the workouts. Yesterday was challenging and although today is a rest day I might go and do a light workout with stretching.
Rest day today!!
Workout #1 done again this morning. My goodness it does not get any easier. I love how quick and effective it is!
workout 1 completed today along with 15 minutes on treadmill. Switching around the off day as I know I won’t be able to work out on the weekend. Great workout!
Just finished workout 1 (2nd time his week). I’m already feeling stronger!! The first time I had to take an embarrassing number of breaks and this time I only took a couple. Maybe when I do it for the third time ill make it all the way through…..and then, of course, there will be a new workout to master lol
Did a treadmill run today to try out Tina’s (Carrots n Cake) “Fastest Mile” challenge. I did an interval run that looked like this:
* 1 mile @7 warm up
* 1 mile fastest mile pace @8.2
* 1 mile @7 recovery
* 1/2 mile fastest mile pace @8.2
* 1/2 mile @7 recovery
* 1/2 mile @4 cool down
Turned out to be a quick and dirty workout, and now I know about how fast my fastest mile is!
Yesterday when I checked in, I wrote that I had a headache and was taking a rest day; however, one generic ibuprofin and an hour later I was doing Week #1 WO and plank burner! I was so proud of my comeback. Resting today:)
I just found this! A few days behind but i’m jumping on board.
found a super fun salsa dancing routine on youtube today. I love dancing! Even if I’m not very good……
I walked 4 miles today!
I’m feeling pretty sore from the workouts this week so took it easy today. I met up with a friend and took an easy walk around the mall!
Did a yoga class this afternoon!
Managed to push through WO#1 and the plank burner yesterday despite the fact that I forgot socks #dedication. Glad to have a rest day today since I had to shuffle things around and I’ve got steady state on the books for tomorrow!
Rest day today in preparation for a long run tomorrow!
Steady state today-35 minutes elliptical.
Finished some cardio today, but then I ended up with a sick puppy – I’m not sure I will be able to do Workout 1 while taking care of him! Bummer!
Enjoyed another yoga sesh tonight. Just what I needed to end the week right!
Today was an active rest day for me, filled with loads of housework.
Friday check in: Hot yoga tonight!! Def had my back cracked haha
Yay for rest days!
Loving all the motivation coming from this workout plan and the facebook group! I honored my body by taking an easy day today, 3 mile walk and I’ll do some gentle yoga tonight 🙂
Just finished week 1 workout and plank burner. I feel disgusting and wonderful.
I ran on the treadmill for 45 minutes, and I felt great! Though my shoulders were super sore from doing some assisted pull ups yesterday.
I finally tried workout 1 today! WOW! Everyone kept saying it was hard, but I didn’t believe them until now! My muscles feel like jello, definitely one of the best/most challenging workouts I’ve done in awhile!
I love to run, but I am realizing that it isn’t enough to keep me fit and strong, I know your workouts are DEFINITELY going to help me get fit and fast!
Thanks, Gina!!!
Surprisingly not as sore today after Thursday’s workout as I was earlier this week. Appreciating a rest day (especially since it was an extra long day at work!) Taking some time to review my goals and evaluate my meal plan, and looking up yoga videos online and classes in town for tomorrow!
Did a circuit cardio workout along with some functional stuff for a good sweaty hour workout!
I donated blood Wednesday evening, so, I switched my days….Thursday was my “off” day and today I did workout 1 + plank burner (+15 extra min. Of cardio).
I took my rest day yesterday so I did WO #1 and the plank burner tonight and whoo! I am drenched!! I swear that if I’m doing JUST push ups, I can do quite a few regular ones without stopping. But during this routine, I’m on my knees and panting! It’s a miracle if I can push out 10-15! I’m so excited about being so worn out in just 20 minutes. Love HIIT!
Finished off my Friday with some Crossfit! Pushing it this week!
For the flexibility day I did a tough Kundalini Yoga DVD, and now am feeling very Gumby-like. Which is good, I suppose?
Today was my steady state day and I did body attack at my gym. My favorite class!
Week one workout + plank burner today! 🙂
Toddy I did workout 1 again. I love alternating the hiit and strength bc it goes by so fast!
I’m having a yoga day today!
Completed some legs while at work via Fitness Blender then did 40 minutes of steady state cardio using a PopSugar video.
I did yoga today!
Today will be light cardio for warm-up and stretching.
Loved it every time I did it!!