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
The workout has been great! enjoyed the cardio blasts!
Not quite sure what today will bring yet. It may be a rest day, or I may do a little cardio.
I’ve loved following this workout the past week, I had my 2nd child 3 months ago so love that I can follow this workout in the comfort of my own home while baby sleeps. I ran an easy 2-3 miles on the rest days (while my husband watched the kids so mommy could get in some concrete therapy) 🙂 Keep It coming! I’m excited for next week.
Woops, forgot to check in yesterday – I did the stairclimber for 7 minutes to warm-up, then completed workout 1 and the plank burner (I was spent by the end!) and then walked on the treadmill for an hour while I studied flash cards. I have to say, those plank jacks are deceptively difficult!!
My friend is teaching her first yoga class today. Super excited to take her class 🙂
I had to change the schedule a little but yesterday i did my easy 30 minute cardio and today I’m getting ready to do a yoga video!
10 minute warm up on the spin bike, 30 min yoga sesh & since it’s finally sunny & warm (35 degrees is now warm) will take the pup for a long walk later! Feeling good!
Last night was an awesome strength workout – today will be a little walking, foam rolling and stretching 🙂
Checking in: workout 1, round 3 is in the bag, and my hubby did it with me! 🙂
This morning: 30 min of yoga and a beginner blogilates video (~10 min)! Now off to enjoy the Chinese new year!
Just got back from a glorious ***outdoor*** 6.5 mile run!! (4 of those miles were with a great friend which was an incredible bonus). I really wanted to keep going but was not prepared with hydration or fuel so I figured it was better to be smart. I can’t believe it’s sunny and “warm” today when it was snowy/icy just 2 days ago. Going to take the pups for a short walk and hopefully with convince my husband to go for a walk/run later. Can you tell how much I needed this sunshine/fresh air? lol
Just checking in! Did workout 1 again today. It is no joke! Thanks for the good workout!
10 mile run today – man it was rough but I’m glad I stuck with it. Will hopefully be ready for the 1/2 by Mar 1 (in one month!!!)
did th arm burner today with some of my normal abs stuff at the Y after gymnastics today!
Completed a 75 minute yoga for fitness class this morning!! It felt great to stretch and relax, but also do some really tough poses. Looking forward to finishing week 1 strong tomorrow.
I did my 1st Pilates-style workout today!! YAY! I used a video from SparkPeople.com. It felt gooooood!
Today I practiced Ashtanga yoga!
so sore!
Today I’m doing the workout and yoga. Yesterday I did a long walk instead of my scheduled yoga
Wow! I had a crazy week…but I followed the schedule best I could 🙂
Taught Dance Monday
Tuesday Week 1 work out
Wedesday Off
Thursday 1 Hour Steady State Cardio (Body Combat)
Friday Off
Saturday Yoga
Tomorrow should be work out 1 again!
Next week I’m all in…I can’t wait!
Started the day with a 90 min kundalini yoga class. Feelin’ great!!!
Today was an easy hike in the woods with the hubs and some foam rolling. Looking forward to the final week one wo tomorrow!
I did the week 1 work out again today! Still loving it 🙂
I actually followed the video at home today instead of the printed workout at my gym…so great! I wasn’t doing the cardio blasts fast enough and your video helped cue me up. Clicking through to all of your sponsors today so that video workouts can continue…PS – it helped to see you breathing heavy too! it is a good thing to work hard! Thank you!
Checking in! Went to a yoga class as my active recovery.
Finished workout 1 for the second time last night and I’m happy to say I’m not nearly as sore this morning!
Checking in – This morning I walked my dog a few miles and then completed workout 1 for the third and final time for this week. I have to admit this kicked my butt, especially the 2nd time and I was dreading it. That said, I was actually pleasantly surprised that this was my best performance of the 3x. I finally could keep up with you in the video on the cardio blasts with the exception of the squat jumps (only 20 secs, then I slowed down – they are killer). Then I did a ZWOW – 15 min AMRAP with an ab/leg focus, not as cardio intensive. Looking forward to next week!
Checking in! Took a barre class today. Looking forward to doing the week 1 workout again tmrw!
Just did Yoga for Complete Beginners (30 minutes, by Sean Vigue on youtube) and feel great. Looking forward to a nice hike with my boys on this beautiful sunny day!
Today was weights. Awesome to feel strong.
Steady state run today. I felt good and it was above freezing. Winning!
totally rocked my 9 mile long run today and felt great the entire time!
Enjoyed the video. Love working out from home on days that I just don’t have the motivation to get to the gym.
Saturday check in- I did 30 min of yoga this morning. It felt great!
Today I did a 35 minute yoga sequence from a YouTube video (Esther Ekhart’s “Yoga for the Winter Blues”) – it was very relaxing and felt nice to take the time to breathe and stretch. Gearing up for workout 1 again tomorrow… 🙂
Checking in- Tabata class this morning! The 20 sec/10 sec combo seemed easy after doing workout 1 on Thurs!!
Wow!! Thanks for the sweaty heart pumping workout!
had such a good day off!! looking forward to my last week one workout tomorrow
Attempted P90x yoga. Made it about half way through …and called it quits. It was TOUGH
Just did 12 miles tapering for a marathon. It felt really tough today but I’m so glad to have it done!
Sat. Update: yesterday I had a real rest day. Today was yoga first thing… I love Saturdays even more now!
Active recovery day accomplished! I’m finally not sore from workout 1. Took me a few days!
I did a cycling class today!
Did 20 mins of detox yoga and then 35 mins of restorative – so necessary!
I did jillian michaels 30 day shred workout dvd.
Saturday workout – Soli Beat dance party in the morning and a snowy 2 mile walk in the afternoon.
I’ve had such a great week of workouts. WSU has evidently inspired my motivation 🙂 The week one workout was intense! Today I had a great weight session too.
Rest day for me! I am sore and glad to have a break today.
Did a 3 mile run today.
Just finished a short 2mi steady state run. Hearing up for 8 miles tomorrow. Side note… I’ve never ran more than 6 miles at one time in my life. Terrified