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
Today, I ran about 4 miles before work, but I can’t wait to do this workout!
Daily check-in: This shape-up is perfectly timed, I am in need of motivation and am loving how realistic and energized this is! This work week is crazy busy but all of the meal ideas and workouts are completely doable and bring great vibes. I had one of Anne’s suggested egg sandwiches for breakfast and a recommended salad for lunch (yum) and did a steady state workout on treadmill w/ .25 mile sprint intervals. Sweaty! I can’t wait to try Work Out 1 tomorrow! 🙂
Just finished workout one and WHOA!!! Definitely needed your encouragement Gina—thanks for the video!
Today I some lower body weights and core work. Plank jacks are one of my fav moves!
Super excited for this workout! We are expecting an ice storm tonight, so I’m very glad I can do all parts of it at home! Just went to the grocery store to make sure I had everything for the meal plan, too!!
Checking in! Did Workout one tonight since I’m bound to not wake up another day this week. I’m a sweating fool right now. Could feel the burn. 🙂
today i took the dogs for a long walk since the forecast for the rest of the week includes snow but I cant wait to try the workout in the morning!
I workout at 4 am so just did a jillian Michaels body revolution workout but will be trying the WSU workout! I am feeling good working on building some muscles!
Checking in! Did the After Christmas Crumble yesterday, so decided to make today a steady state day in preparation for this tomorrow! Looks awesome!
Totally rocked my rest day!! 😉 I was out of town this weekend and unable to get in a workout so no what I’ve had three rest days in a row I’m ready to kill workout 1 tomorrow! Looks fab!
I’m going to tell myself it’s because I’ve been sick, but those HIIT blitzes had my huffing and puffing big time!
I also realized I can play the youtube videos on my tv (I’m tech challenged), so it’s like having another workout DVD! thanks so much for your hard work, it’s appreciated 🙂
Wow! That was tough, but short which kept me going. I was thiiis close to camping out on the couch all night-so glad i didnt. Lets see if i can keep up the momentum. Thanks!
This one was a doozy! I love that it is easily done at home!
Taking the pups for a walk is a workout in itself! (I have three large dogs) I plan on setting the alarm ealier so I can get this workout in. I watched it once through on the couch, so I can tackle it in the AM!
I switched up the schedule since I love starting Mondays off with a bang. This morning I took my dog for a run and then did work out 1 at night. Wow the 40/20 combo kicked my butt. Awesome workout. Tomorrow will be a easy cardio day. Thanks!
I did running interval training today. Can’t wait to do workout one tomorrow.
I did a barre burner and squat burner tonight. Can’t wait to try workout 1 later this week!
Checking in! Today was a rest day. Can’t wait to start tomorrow.
I did a weights session early this morning! Will be trying workout 1 on Wednesday!
Loved workout 1 and I loved how you posted the full video! It’s so helpful to hear encouragement throughout the workout and to see you and your friends working hard right along with us!
I LOVE this workout. It is my favorite Shape Up workout so far. (This is my 4th Shape Up.) I really appreciate you making workouts that are super effective but short. Like most people, I have limited time to workout and it’s hard for me to find the time (or the motivation) to do a 45-60 minute workout. This kicked my butt in under 30 minutes. I have knee issues if I do too much jumping, so I did my cardio blasts on the treadmill, but having the option for non-machine cardio is awesome.
Thanks again for all you do. I can’t wait to try the workout again on Wednesday!
Can’t wait to try this tomorrow, looks awesome!
My workout today was a mile walk with my pup, a 2 mile run and then an arm + abs workout. Can’t wait to try this workout tomorrow!
I am so thankful that the first day of this winter shape up was an off day for working out. I feel like every time I try a new “program” I go so hardcore the first day that I’m over it by that evening. Starting off slow with just the eating adjustments was perfect for day 1… I’m ready to rock the video tomorrow!
I did stronglifts at the gym today, and looking forward to trying this tomorrow morning! It’s great to have something I can do first thing at home without having to drum up the motivation to go out in the cold.
Very excited to try this tomorrow. My friend and I live in different states, but we are going to try to do this together for motivation 🙂
I am excited to start this. Let’s Go!
Saving this workout for the gym tonight!!
Just finished workout 1! What a doozy, I realize I’ve put exercise off for too long.
Checking in! I am new to your blog, having been introduced through Anne’s blog (which I love)! I am super excited for the Winter Shape Up. This morning I ran 5.5 miles, as part of my half-marathon training. Can’t wait to try your workout tomorrow! Thanks for all of your hard work in pulling this together.
Did an online Barre3 workout today. Going to have to try workout 1 tomorrow!
Today I did a leg workout with some cardio as well, only bc I wasn’t able to check Workout 1 while I was at work. Looking forward to trying it tomorrow!
Modified a tiny bit, but did my burpees with a 32″ box jump to make up for it! Another awesome workout 🙂
Took an aerial fitness class today. Can’t wait to try the Week 1 workout! 🙂
Rocked the rest day today! Hoping to feel 100% and ready for tomorrow 🙂
Great circuit work today!
5 Rounds
30 jump jacks
30 Bulgarian squats
30 mountain climbers
30 lunges
30 flute lifts
30 KB swings
30 situps
Sweaty mess!
So excited to change things up in my routine with Winter Shape Up!
Today I did 2 mile run on the treadmill, 2 miles on the elliptical, and then a 35 minute arm workout!
Checking in- did a tabata class at the gym! Can’t wait to try the workout though!! Looks super challenging!
Today was a long yoga class, but I am looking forward to doing the week one workout tomorrow morning. Looks like a challenge!
Did the old boredom buster workout on the ellipictal followed by some ab work. WO1 tomorrow!
Minnesota is about -40 right now, so I decided to stay home and keep my little guys inside. This was a perfect work out to do at home. Love it! And I love WSU!
check-in week one! WO1 Awesome work out!! Sweating it out. Thank you!!
looks like a great workout i will try this week!
Can’t wait to try this. The video is SO helpful! Thanks!!!
Today I ran outside for an hour, and in a bit I’ll do some core work. Can’t wait to try Workout 1!
I am ready to feel the burn. I have signed up for a fitness/obstacle challenge in August so this is perfect training for me!!
I’m still feeling under the weather, so I followed the plan and decided to rest today. Looking forward to getting back to CrossFit tomorrow and trying out the first workout this week.
Ran 3 miles before work!
I did your Week 1 workout. I’m just starting back again after an injury and man– those tricep dips were the killer icing on the cake! I’m going to be feeling this tomorrow for sure 🙂