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
I am checking in here, as well! I did Workout 1 this morning, and don’t let the length of the workout fool you–those tabatas will get you nice and sweaty! I love knocking out my workout first thing before work, and this was the perfect way to get blood flowing and the perfect start to WSU’14! I followed the workout with a 20min Killer StairMaster routine 🙂
I didn’t do workout 1 but I got up to do a 6am partner workout. It was lots of strength drills for ten while your partner did some cardio or core work until you were done. It was a great way to start the week!
Can’t wait to get started tomorrow! This morning, in spirit of changing my exercise and eating for the better, I made a new breakfast recipe: an apple sweet potato breakfast hash with cinnamon and tahini. It was divine!
Looks like another fabulous workout Gina!
I think I’ll repeat it twice to up the intensity a bit. However on the second round I might change the time for the intervals up a bit…we’ll see.
Also, I can’t download videos, so if you wouldn’t mind, I know you are SO busy, but could you message me about the basketball throws, how “exactly” you do those in a text only format. Thanks!!
P.S. I think it’s very cool that you brought Anne in to do the meals…but I’m a little disappointed in week one. It’s a little boring, there’s not much variety and 3 meals out…I don’t think that’s very practical for the average Jane with kids. I miss your innovative recipes.
I’m not trying to be harsh, just provide feedback that I think you would be interested in.
Thanks again!
Can’t wait to start with the Week 1 Workout tomorrow. Love the Winter Shape-Ups… The hubby and I are going to Mexico in March, so this is perfect timing!
Checking in. I am a spin instructor and had class this morning.
so excited to begin!
Can’t wait til nap time so I can do my workout!
Excited to start with Week 1 workout tomorrow. This morning I made the hubby and I the banana oatmeal for breakfast and I’m still full! Yum!
I met two friends for an early morning run and I’m hoping to try the plank burner video tonight!
I’m excited for tomorrow’s workout! After a crazy weekend, this helps to start the week off right. Thanks for sharing!
Just finished workout 1! Burned 386 calories!! Great workout!
whoooaaa! great job!!
Checking in for workout one! I had to modify some of the jumping moves as I’m in final stages of healing a fractured foot. 3 months in a boot and finally free. Thanks for the Winter Shape up and the videos. I’m so excited!
Checking in – week 1 workout completed today!
Checking in! I did a 5 mile run this morning with a friend. I’ll be doing workout 1 tomorrow. Can’t wait to give it a whirl!
Check in first day! Woke up for a 5am bootcamp with sprints, box jumps and lots of abs!
Checking in! Excited to do workout 1! Thanks so much for organizing this!
So excited for the shape up! I have a group boot camp class tonight, but looking forward to doing this tmrw!!
Checking in-I took the rest day today, but I’m looking forward to starting this tomorrow! I may shuffle a bit just to ensure I don’t lose my running focus, but I’m excited about the new plan!
Can’t wait to work out this afternoon! So nice to have a schedule and a change in routine
How many reps are we supposed to do of the strength 1 section?
Although it’s an off day, I love taking a TurboKick class at my gym on Monday mornings, so I went and did that. Then I hopped on the treadmill and walked at a pretty easy pace (3.2 mph at 2.5% incline) for 50 minutes while reviewing flash cards. This has recently become my favorite way to study. Can’t wait to try out workout 1 tomorrow!
I am excited to try the workout tomorrow!
Monday’s workout was 30 minutes on the treadmill at a speed of 4 & incline set at 7 followed by a 4 mile walk with my son in the stroller.
Love starting plans with rest days! 🙂
I just did the week 1 workout and I am sat in a heap on the floor sweating as I write this!
I had to do some shuffling for the week, so today was my steady state day. Zumba!!
Planning to do a Dance DVD and that Ab burner today. Cant wait to do the workout tomorrow.
I did an upper body workout and 20 minutes of cardio today. Excited to try workout one tomorrow!
I did workout 1 earlier this morning with a little extra cardio on the stationary bike. Loved the workout!!
Checking in! I did Workout #1 this morning. My heart was a-racing and I did have to rest a few times during the HIIT routine. The squat jumps in particular were difficult on my knees and my bad foot but, now that I’ve read your blog with the written explanations above, I am going to try basis squat jumps instead without jumping too high.
Also – thank goodness for Megan with the modified moves! Much appreciated for a beginner like me.
Am shuffling a little, but did 3 of the strength sets in this workout since I had a speed workout at the track late in the day yesterday. Looking forward to doing the whole thing in a couple days! Thanks for the workouts. They are my favorites.
I did light elliptical cardio and a slow burn yoga class this morning. Looks like a great workout! Can’t wait to give WO#1 a try tomorrow morning!
I’m a beginner exerciser so I do modified burpees and modified planks. But I used to not do them at all. I’m loving getting in better shape!
I did the after christmas crumble yesterday, so today I did steady state to make sure to alternate days… Looks tough!!
Just checking in! I’m looking forward to trying Workout 1 – it sounds like a sweaty beast! Since I’m living overseas (a teacher in Egypt) I’ve had to shuffle the days around, but I’m determined to keep on track. Loved Summer Shape Up, and I’m expecting this to be just as fantastic! Thanks, Gina 🙂
Leaving the gym a sweaty hott mess!! Workout 1 with an extra long spin class hurt oh so good! The intervals made time fly by for the cardio blasts! Excited to get stronger:)
Workout 1 was a killer! Did a short run with it. Woohoo!
So happy it has started!! GREAT workout, of course!! Thank you!
This workout looks intense! I’m training for my first half marathon so I’ll probably have to skip the HIIT workouts. Or maybe I’ll replace a 2 mile run with some HIIT… hmm that gives me an idea.
Checking in! I did a little 2 mile run this morning because the temp was
actually above freezing. It felt amazing. Excited to try workout one!
I’m starting half marathon training today, so I’m going to do a 3mile run for that and then do this workout tomorrow! Can’t wait to get started!
Can’t wait to try this workout tonight! It is a perfect workout to complete in my home gym! LOVE that you are including videos of the workouts!
I did the strength part of the winter shape up today and it was greAt
Did workout 1 today. Awesome, quick and effective workout!
Did the week 1 workout today. It was quite challenging for me as a beginner, but it felt good to push through and do the whole workout!
checking in I swam laps for an hour this morning!
Wow! I’m excited for workout 1 but pretty nervous too! I haven’t worked out hard in a while. To ease into the plan I’m focusing on my food choices and hydrating today. I also walked/run for 20 minutes on the treadmill.
I got a really late start to the morning because my little one didn’t sleep last night. BUT after getting some work done, I made it to the gym to do 7 EASY miles on the treadmill and some nice stretching. To be honest, being able to leave this comment and enter to win the giveaway was the motivation I needed to get to the gym. Thank you!
Checked in! Did my own toning workout this morning & will be ready to hit it hard tomorrow…woo!