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
Just finished week 1 work out. I did it twice through and modified it (a lot, haha, for impact) because I’m pregnant with my 4th. Love being the only one awake in my crazy household and getting in that alone time to work out. It’s great to have new workouts to do indoors since it’s like sub-arctic temps outside where I live.
My fiancé and I just did workout 1! It was perfect, so short but killer!
Tuesday update: just did workout 1–so sweaty! Burned 310 calories–it definitely woke me up!! Thanks for the great workout!
monday i did some full on strength. today I did workout 1 — for the strength routine i did each round 3 times (there was no way i was doing the cardio blast 6 times), for the second strength routine, i did 1 minute for round 1, 45 seconds for round 2 and 30 seconds for round 3. about a 40 minute workout!
i actually really like the side lunge with basketball jump – it’s a different kind of cardio!
Just did today’s workout. I think I will still be sweating even after my shower! Amazing workout!!
I just did the workout. I’m used to the 20 second intervals but these 40 second ones are KILLER!
Oh Gina. That was rough. I just kept telling myself, “You’ll be done in 20 minutes!” Love the video to follow along with.
And I just died. Workout 1 killed me in the best way!!
Good one! I never push myself with the 40 second intervals so it was a good change. Followed with the arm burner! So shaky… Time for a green smoothie!
Did workout 1 last night about 1 hour after I ate dinner…not a good idea. Feeling great this morning! This is the structured workout I’ve been craving!
That was nice and sweaty! I liked the side lunges. I did it all while drinking my morning coffee between intervals. 🙂 Tonight I’m off to Spinning.
omg! just finished workout 1 it’s insane! 🙂
What an awesome and great workout!!! A schweaty and killer one, indeed 😉
And I was reminded that I definitely need to train the triceps more often!
Got in my hour Tara Stile’s yoga on DVD so I didn’t have to venture outside. Today the plan is Week 1 workout… but still debating what my warm up should be since anything outside will just freeze me.
yoga day for me on Tuesday.
Did some nice stretching yoga this morning, great way to start the day off!
I’ll be doing Workout 1 after work today and by the comments above I’m a little scared!
Oh wow… was DRIPPING in sweat!!!!
Absolutely LOVED workout 1 yesterday! Combined it with a core burner and was breathing really hard. Today is my rest day.
Yesterday I did a nice home yoga workout- It was a great way to building some activity while avoiding the freezing weather in Chicago!
Woke up this morning SORE from Workout 1 – today will probably be some easy cardio on the elliptical or a long walk but excited that I’m still able to do this at 18 wks pregnant!
This morning I woke up early for a Bodypump class at the gym. It feels good to have my workout done first thing in the morning! Looking forward to trying workout 1 later in the week 🙂
Monday was a rest day/gearing up for the week. Feeling refreshed this morning about to tackle the workout. 🙂
That felt amazing!!! i was so exhausted and sweaty and panting by the end that i thought i might collapse. thank you for that. it felt great
Did the workout today! That was so tough, could barely keep up!
Checking in for my workout last night! I did weight lifting + a 5k. I’ve started to add weights to my week so hopefully it helps me tone up more than just running. I’m hoping to try out workout 1 tonight!
A snow day is a perfect opportunity for a workout. Just did workout #1 and the core burner. Woo, I feel good!
Yowza! WO#1 had me gasping for air this morning. Love the video format!
I’m still trying to catch my breath from workout #1!!
Workout 1 was so intense, I loved it! I actually feel more energized now that I’ve done it!
5 weeks pp and coming down from a cold! So annoyed that I can’t start full force today like I was planning but I’m definitely going to watch the video and do as much as I can! Sticking with clean eats. Thanks Gina!!
Workout one done!
Did Workout 1 today and it was great! It was really tough. I accidentally repeated the strength set twice, instead of doing the push-ups, plank, etc. the second time. I’ll make sure to pay attention next time ; )
Also enjoying the eating plan! Looking forward to Steady State tomorrow morning.
Did Workout #1 yesterday morning and I’m sore today! Mostly in my glutes and groin area. It’s a good sore though. 🙂 Heading to Zumba tonight as long as my car starts (in Wisconsin – It was -17 below 0 before the windchill when I woke up this morning…..)…..
Just did my first workout! I also plan on walking the dog later 🙂
Just checking in for the day 🙂 woke up a little later than usual today because I am going to my favorite dance class later tonight! The extra sleep felt great! Now for a day of clean, healthy eating…so far so good 🙂
Modifying the schedule a bit this week–steady state yesterday (to combat the cold and “ick” here) and moving workout 1 to Wednesday so that I can say goodbye to a coworker at happy hour this evening. Sore from the steady state yesterday, so it’s probably a good thing overall.
LOVE this week’s workout! Tonight I’ll be doing week 1 workout at home after a quick warm up walk with the pooches (if you can really get warmed up in -30* temps here in Canada!!). Can’t wait to feel the burn 🙂
Finished a 30 minute steady run!
Wow! That was fun! We have a snow day today so I’ll be stuck inside for most of it. It’s hard to feel accomplished on days like today but I think that’ll do it. Thanks!
Just did workout 1. This workout is no joke. Loved it!
Excited to try workout 1! Planning on getting the work out in during nap time.
Cardio day – spin class!
Tuesday – just did workout 1. Dripping. The third round of 40/20 killed me! Great workout Gina. Thanks!
Holy cow! This one kicked my butt this morning! I’m hoping the Winter Shape Up will help me get ready to run the Tough Mudder in April!
Just finished workout 1. Wow!! Sweaty mess!! My two year old enjoyed doing the basketball jumps with me:-)
5 mile run yesterday and about to go to workout 1. I LOVE white plum leggings!
I forgot to add to my last comment: your workout videos have gotten better! I think this one is very professional looking and easy to understand. Keep em coming!
Great job with the video! I had to switch things around this week due to other scheduling, so will be hitting the HIIT (ha ha) tomorrow.
Awesome workout- I LOVE that you made a video. Great job Gina!