Winter Shape Up 2014 Week 1 Workout + White Plum Giveaway

Hi guys! Are you ready to start this year’s WSU with a bang?! 

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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)

Workouts

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.

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White Plum makes gorgeous printed leggings, tops, jewelry, kids’ clothing, and accessories. This week, they’re giving away 5 taupe Ultimate Leggings Tunics,

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5 Multi-Color Nordic Leggings,

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and 5 black Behati Scarves

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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

912 Comments

  1. sarah h on January 27, 2014 at 9:45 pm

    due to my schedule this week, i did my steady state cardio today.. a brisk (pace and temperature!!) walk for 50 minutes!

  2. Meg on January 27, 2014 at 9:47 pm

    I did an hour of “just dance” on the xbox. So much fun!

  3. Jessica on January 27, 2014 at 9:48 pm

    30 below makes it hard to leave the house so I rocked out workout one in the living room instead!

  4. Caroline on January 27, 2014 at 9:51 pm

    I went to zumba class!

  5. Alycia on January 27, 2014 at 9:54 pm

    Today was my “get prepared” day. Temps 25 to 35 below with the wind chill today and 35 to 50 below tomorrow. I will be working out indoors!

  6. Caitriona on January 27, 2014 at 9:57 pm

    Tonight I took one of my favorite Tabata classes & enjoyed it! There was only a few spots left, so I was right in the front. Being in the front pushed me to work a little harder & I felt great afterwards!

  7. Hannah on January 27, 2014 at 10:01 pm

    Just did the week 1 video – I’m now a sweaty mess and the downstairs neighbors probably aren’t happy with all the jumping! 😉

  8. Tori L on January 27, 2014 at 10:04 pm

    Completed week 1 workout! I love to hate those burpees…

  9. Neslie on January 27, 2014 at 10:05 pm

    Workout 1 complete! Swapped days since Tuesdays are for balboa dance lessons. Love the length of workout…not dreadfully long. Got my heart pumping and reminded me of basketball drills from the ol’ high school days…love it! Great motivation to whip me back into shape. Looking forward to upcoming workouts. Thanks for providing this to us out of the goodness of your heart. It is so appreciated!

  10. Kaylie on January 27, 2014 at 10:05 pm

    Steady state cardio today… Except I added some nasty hills! I live in super flat (and currently super COLD) Indy, but have a half marathon in super hilly Lexington, KY in two months. Dreadmill miles… Not so fun.

  11. Priya on January 27, 2014 at 10:08 pm

    just had gymnastics today but i have ny plans set for the week 😀

  12. Shellie on January 27, 2014 at 10:08 pm

    Workout one done! Convinced my husband to join me. I think he was skeptical when I asked him, but then we started. He was saying how hard it was halfway through. Thanks for a great workout!

  13. Stephanie on January 27, 2014 at 10:09 pm

    I did strength and some light steady state today (my workout is on my blog @watercoolerwellness.wordpress.com), but I am totally looking forward to rocking this week’s workout tomorrow!!! I am hoping the remnants of my cold will cooperate with the cardio intervals.

  14. Sarah on January 27, 2014 at 10:11 pm

    I did steady state cardio today and am planning to do Workout 1 tomorrow!

  15. Stacey Ott on January 27, 2014 at 10:13 pm

    I did cardio and work out 1! Loved it!

  16. Nancy on January 27, 2014 at 10:20 pm

    P90X3 workout today! Excited to do this week’s workout tomorrow!

  17. Christina on January 27, 2014 at 10:22 pm

    my schedule has me doing my speedwork runs this morning so sprints on the treadmill it was. it killed me in the best way possible 🙂 I am so excited for workout 1 tomorrow, so many of your other winter/summer shape up workouts are in my regular strength rotation because I love them so much!

  18. Carolyn Svirsky on January 27, 2014 at 10:26 pm

    I ran 3.5 miles on the treadmill today and it felt tough! I wish it was warm enough to run outside!

  19. Jen on January 27, 2014 at 10:36 pm

    I did my gyms version of crossfit today – we focused on box squats and my 5RM was 85lbs – an improvement for me! Can’t wait for the week one workout to kick my butt tomorrow 🙂

  20. Katie G on January 27, 2014 at 10:37 pm

    I’m so excited for Winter Shape Up! I’ve joined in the past and loved them. It was steady state for me and I’ll do Workout 1 tomorrow. Can’t wait!

  21. Lauren C on January 27, 2014 at 10:38 pm

    I ran intervals on the treadmill today! I can’t wait to do workout 1.

  22. Amie on January 27, 2014 at 10:40 pm

    Whoo workout 1 was rough!! My legs were jello afterwards!!

  23. Chelsea S. on January 27, 2014 at 10:44 pm

    Turbo fire DVD today! So excited to try this workout tomorrow 🙂

  24. Hayley on January 27, 2014 at 10:44 pm

    I just completed the Week 1 workout! It was awesome 🙂

  25. Angela on January 27, 2014 at 10:45 pm

    Loved the workout! It was so nice that it was short yet really effective 🙂 best kind of workouts in my opinion!

  26. Madison on January 27, 2014 at 10:48 pm

    Did the workout 1 today! On paper I was all “wwww yeahhhh I got this, no problem!” Well…halfway through HIIT round 2 I got a serious reality check, LOL. And whoever came up with the idea for 1 min of tricep dips is not going gone my friend come tomorrow ….

  27. Janna on January 27, 2014 at 10:48 pm

    Just about to start the workout! I’m excited for the workout plan this week 🙂

  28. Christina C on January 27, 2014 at 10:57 pm

    Today was a rest day but I can’t wait to try the workout!

  29. Alissa on January 27, 2014 at 11:03 pm

    Starting the week off with a rest day, looking forward to the workout tomorrow!

  30. Alyssa on January 27, 2014 at 11:14 pm

    Workout 1 was a success this morning, and eats today were a success! I made butternut squash lentil curry for dinner (I know you will appreciate the Indian food, Gina!). It was delicious 🙂 excited for my favorite cardio dance class tomorrow!

  31. Stephanie D on January 27, 2014 at 11:16 pm

    You’re right, Week 1 workout IS a doozy! Dripping in sweat less than ten minutes in…THANKS!

  32. Phoebe on January 27, 2014 at 11:16 pm

    Phew I finished the workout this morning!!

    It’s a big accomplishment for me cos I haven’t done weights / circuits for over 3 months (gosh I can’t believe I’ve been so lazy! lol)

    Sweating and puffing at the end. SO tempted to skip the last cardio, but I remembered your advice: “aim to work out STRONGER, no longer!” helped me go through the last bit

    YAAAA going strong! had a hearty healthy breakfast too!

  33. Sarah on January 27, 2014 at 11:20 pm

    I am so excited to participate in Winter Shape Up! This is my first time participating after reading your blog for years 🙂 I desperately need a plan to stick to so I’m looking forward to these awesome workouts 😉

  34. Tagnia Clark on January 27, 2014 at 11:21 pm

    I am follow so far…loved the oatmeal…and I did a Pump class this morning…will start week 1 workout in the Am

  35. Cassielu87 on January 27, 2014 at 11:33 pm

    Just did my cardio for the night at a turbo kick class!

  36. Molly on January 27, 2014 at 11:38 pm

    Yay, I did the workout 1 today as well as the booty and the arms. I wanted to get my butt kicked and I did. haha!

  37. Keri on January 27, 2014 at 11:46 pm

    Since Saturday was a heavy lifting day and yesterday was a run day with a friend, I took today to rest and stretch. Can’t wait to dive into workout 1 tomorrow!

  38. lisa on January 27, 2014 at 11:48 pm

    Planning on doing the week 1 workout tomorrow morning. I need this with upcoming Hawaii vacation!

  39. Sarah B. on January 27, 2014 at 11:49 pm

    Did week 1 workout, it was killer! My arms are like jello at the moment 🙂

  40. Chelsea on January 27, 2014 at 11:59 pm

    I am a day off – but I took a new class at the gym instead. It was hard + fun + I’ll feel it tomorrow. I’ll do this one then. Thanks for the info!

  41. Angelica on January 28, 2014 at 12:01 am

    squeezed in a 30 minute run between classes 🙂 I have weight training class tomorrow!

  42. Kalynn on January 28, 2014 at 12:32 am

    I taught a Body Pump class tonight and spent a little time on the treadmill before it was time to head home. Hoping to use tomorrow’s bad weather day to conquer Workout 1 here at home!

  43. Caitlin on January 28, 2014 at 12:42 am

    I’m trying to work on getting up early to workout! This morning I did a tone it up hiit the beach routine 🙂 only 25 mins. Can’t wait for this workout tomorrow!

  44. Cady @ This Is The Moment on January 28, 2014 at 1:20 am

    I cheated and did Workout 1 tonight! If anyone thinks working out in your living room around your family is awkward, just picture me in my tiny dorm room while my roommate is sitting there doing homework. No shame! But it was a great workout 🙂

  45. Sarah on January 28, 2014 at 1:23 am

    Today I stuck with my meal plan (tried overnight pumpkin oatmeal to change it up from the pb chocolate-yum!) and watched the entire workout 1 video tonight to visualize doing the moves in preparation for tomorrow…most of these will be a first for me, I’m excited! Thank you (and your friends!) for making this video and all the positive energy and motivation.

  46. Sarah @ Love Bites on January 28, 2014 at 3:16 am

    It’s just 20 minutes, I said…It’ll be super easy, I said!

    OH. MY. WORD I am dripping with sweat. Loved the Week 1 workout! Off to go and cool down by painting the stairs…

  47. Marta on January 28, 2014 at 4:18 am

    Workout 1 done!! SO hard!

  48. Nadine on January 28, 2014 at 4:33 am

    I did Crossfit today — 120 wall balls, 48 pull ups and many jump ropes. Feeling it!

  49. Jen on January 28, 2014 at 5:59 am

    Did a BodyPump class this morning!

  50. Renae H. on January 28, 2014 at 5:59 am

    did a three mile run today as part of my 10K training!

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