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)


Week 1 schedule

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

Plank burner

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)

Week 1 workout

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.

WP Logo Color 083013 03

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,

white plum 3

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




  1. Holly M. on February 2, 2014 at 6:32 am

    Day 7 check in: Sunday is my day to go into beast mode and do total body and the stairclimber. Heading to the gym in t-minus 1 hr 🙂

  2. kate on February 2, 2014 at 6:47 am

    Last workout of week 1!

  3. Missy on February 2, 2014 at 7:33 am

    Going to tackle workout 1 for the last time tonight after work.

  4. Laura on February 2, 2014 at 7:40 am

    Did workout 1 again today – great way to end the week!

  5. Carsen R. on February 2, 2014 at 9:04 am

    Just finished Workout 1! Can’t believe it did it all three times this week!

  6. Emily on February 2, 2014 at 9:13 am

    Last Week 1 Workout today! Whew! I’m down 6 lbs since January 1. Whoo hoo!

  7. Cara's Healthy Cravings on February 2, 2014 at 10:53 am

    Week 1 Workout + plank burner this morning, the perfect way to start the day!
    I am going to continue my “workout” outside and am going to shovel the driveway, a great core workout 🙂

  8. Sarah on February 2, 2014 at 10:58 am

    finished workout 1! I can’t see any results yet but I can definitely feel them! can’t wait for week 2!

  9. Mariah on February 2, 2014 at 10:59 am

    Just did a Jillian Michaels DVD. Can’t wait to see what the week 2 workout will be!

  10. Megan Rose on February 2, 2014 at 11:15 am

    I used my compression tights for a run yesterday! I love them, they helped so much. They don’t make the Workout of the week any easier though. 😉

  11. Anna on February 2, 2014 at 11:22 am

    Pilates class and a walk outside (it’s not actually freezing!) is the plan for today. Still sore from yesterday. Hopefully a little movement will help.

  12. Hayley on February 2, 2014 at 12:23 pm

    I had another yoga day today and am feeling great 🙂

  13. Christina on February 2, 2014 at 12:43 pm

    finishing the week with 30 minutes of easy yoga to stretch my sore muscles, love it 🙂

  14. Tera on February 2, 2014 at 1:14 pm

    Planning on getting in my long run this afternoon… probably while everyone else is watching the superbowl 😉

  15. Kelsey on February 2, 2014 at 1:44 pm

    Today I did the week one workout, plank burner and a two-mile walk with my pooch.

  16. Anita on February 2, 2014 at 1:59 pm

    Done with my last week 1 workout! Ready for week 2!!!

  17. Maria@TheBrooklynFig on February 2, 2014 at 2:09 pm

    Ended the week with a bang doing Workout 1- looking forward to next week!

  18. Erika on February 2, 2014 at 2:12 pm

    Another great time doing the week 1 workout! Ready for week 2! 🙂

  19. Donna Ricciutti on February 2, 2014 at 2:15 pm

    yoga class and ab workout

  20. Samantha Davis on February 2, 2014 at 2:40 pm

    Just finished! Hard to tell if it was easier this time, but I believe it may have been! So grateful for this free and quick workout. Love the sweat!

  21. Angela on February 2, 2014 at 3:30 pm

    Just finished ww#1 and a 30 minute yoga/Pilates workout to make up for missing it yesterday. My husband joined in for ww#1 and said it was “fun”. I’m not sure getting my butt kicked is fun but it sure feels good afterwards!

  22. Brenda on February 2, 2014 at 3:44 pm

    Even though I did my regular workout this morning, I’ve been lazy and on computer all day on couch! So I thought…”I haven’t done that workout for the winter shape up 3 times this week yet…” and I actually peeled myself off the couch and got it done! Yahoo! My fav is the basketball move because that one is not a part of my usual workout so I feel it the next day! Thanks again ladies. Looking forward to checking out the video for next week.

  23. Abby on February 2, 2014 at 4:04 pm

    Workout #1 again today in a bit! Excited to finish out the week strong.

  24. Erin F on February 2, 2014 at 4:26 pm

    third installment of workout 1.. check!

  25. Sarah on February 2, 2014 at 4:30 pm

    I tried the dance video as a warmup, and get why dancing can help prevent alzheimer’s, it takes a lot of mental energy for me to follow moves and get the coordination, and is going to take some (a LOT of) practice to get to the point where it could be considered cardio, so it was back to running up and down my long driveway 🙂 Third workout 1 and definitely the sweatiest! Last one, best one. Excited to see what next week has in store, and excited that when WSU is over I can come back to this one, I love it! Thanks for keeping it interesting and fun, and thanks to everyone else who is checking in, it’s so motivating!

  26. Christina C on February 2, 2014 at 4:49 pm

    Today is a rest day after yesterday’s long run but I may sneak in some yoga!

  27. Katie G on February 2, 2014 at 4:58 pm

    Just finished the last week #1 workout followed by an arm burner. Whew!

  28. Cassie on February 2, 2014 at 5:13 pm

    Sunday workout done. Phew!

  29. Debbie on February 2, 2014 at 5:27 pm

    Day 7 Check In …. not feeling great today but decided to do week 1 workout anyhow. Got through the second cardio blast and called it day. I’ll make up for it tomorrow!

  30. Amanda on February 2, 2014 at 6:16 pm

    Did workout 1 again today!! So much sweat! Can’t wait to see what’s in store for workout 2!!

  31. Hilary on February 2, 2014 at 7:01 pm

    I made today a rest day. It felt great. Looking forward to seeing what you have in store for us in week 2!

  32. Allison Galassie on February 2, 2014 at 8:28 pm

    Looking forward to next weeks!

  33. Kara on February 2, 2014 at 8:43 pm

    I finished my 3rd week one workout today. It was tough! Against my better judgment, I did it w/ the hubs in the room, and sure enough he said, “Well, that’d be good in addition to a cardio or strength workout.” Ugh! Tried not to let him bring me down. Ended up doing some hot yoga– for me, not him:) Ended up feeling great today!

  34. Heidi on February 2, 2014 at 8:53 pm

    Ran 3 miles today! Then ate lots of chips. Bleh. Feeling good overall though.

  35. Tara on February 2, 2014 at 8:54 pm

    Ahhhhhh, rest day!! A little skating with my little lady….perfection 😉

  36. Amy on February 2, 2014 at 9:04 pm

    I’ve forgotten to check-in all week, but I started on Wed., still got in 3 of your workouts through the week, an elliptical day, and a yoga day. I really like this workout! Looking forward to this coming week.

    I’m not following the meal plans (no interest), but my resolution is to drink a green smoothie 2 or 3 times a week!

  37. Leah on February 2, 2014 at 9:45 pm

    Took another rest day today….no time with church and super bowl party. Can’t wait to start the week off right with a great work out tomorrow.

  38. Kristin Ravel on February 2, 2014 at 10:33 pm

    I fell a bit off track this weekend because it was my boyfriend’s birthday, but still managed a 4.5 mile run yesterday. I’ll be back at it tomorrow 😉

  39. Jessica C. on February 2, 2014 at 10:53 pm

    Yoga day + 12,000 steps on the Fitbit! I’m starting week 2 tomorrow. Can’t wait. Thanks!

  40. Samantha Davis on February 2, 2014 at 10:54 pm

    Finished earlier today! Hard to tell if it was easier this time, but I believe it may have been! So grateful for this free and quick workout. Love the sweat!

  41. Lindsey G. on February 2, 2014 at 11:35 pm

    Rest day today!

  42. Melissa on February 3, 2014 at 12:04 am

    45 minutes of P90X yoga done. Would have been easy to call it a night but felt good to breathe and feel centered before winding down for the evening.

  43. Julie on February 3, 2014 at 12:59 am

    Headed to power yoga today and warmed up with 15 minutes on the stair machine.

  44. shani on February 3, 2014 at 1:41 am

    that was the hardest one yet…probably because i took less breaks! awesome!

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