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
Checking in! Great workout! I followed it up last night with a core burner of my own.
Thanks for the work you put in!
Checking in! I made it back to CrossFit this morning but I’m still not 100%. This morning we did a 15 minute AMRAP with 5 deadlifts (I went light and only did 95#), 10 alternating pistols (w/irrigation box and plates), and 15 pull ups (1st round all pullups, remaining rounds 10 pull ups and 5 ring rows). I managed to get 5 rounds. I can’t wait until I’m totally better and can start pushing harder! Planning to try workout 1 on Thursday!
Just finished and got some lovely sweat going! Your workouts are always so energizing =)
That was awesome! So glad I watched Workout 1 last night, it really helped me prepare mentally for getting up and doing it first thing. I like that the moves are simple and there is just enough repetition and variety to keep it moving along quickly. Set a new goal this morning after realizing how few push ups I can actually do at this point! Sweating like crazy and thinking clearly- before morning tea! Thanks!
Workout 1 was no joke!! And perfect because I didn’t have to go outside in the -16 tundra that is Canton, OH!
Workout 1 was tough! LOVED it!
Workout 1 kicked my butt but I feel so good now!! Can’t wait to tackle it again on Thursday 🙂
Workout 1 was tougher than I thought but I loved it and did more than 30 minutes of steady cardio this am because I woke up and the furnace quit working! Had to keep warm somehow til the guy came to fix it. Not good when it’s -15 outside. It’s fixed now and I am all toasty again.
Did Soli Beat today since I did workout 1 yesterday. So fun!
Step and Strength class tonight, Can’t wait!
Loved workout 1. It took so little time but still kicked my butt!
The printable/pinnable version didn’t list how many of each exercise for the 1st strength set and i forgot to count so I’d know for when I do it Thursday at the gym.
Anyone notice?
I did workout one this morning and it was so good. I honestly wasn’t expecting to sweat as much as I did and I was definitely feeling it on that third cardio blitz. Gonna try to squeeze in a run today too. Thanks so much for putting all this together. It’s an awesome resource.
thanks for a super sweaty workout 🙂 i love how fast-paced it was- flew by!
Workout #1done! Whooo, it was good.
today I ran 8.5 miles
Checking in for Work out #1! I did it at home so had to modify the cardio but I’m pretty happy with it (and so is my heart rate monitor)!
Super excited to try this workout tomorrow! It was very easy to follow, and the video was helpful – thank you!!!
Checking in!! I just did the week one workout….I felt like such a weakling because I thought I was going to die. But then I felt like Super Woman because I completed it and DIDN’T die! haha. Thanks so much, Gina!!!!
Swapping Tuesday and Wednesday over here! Ran this morning and threw in a few intervals. Excited to try the week one work out from home tomorrow morning 🙂
Just did the week 1 workout. What. A. Doozy!! But in a good way 🙂
Thank you for taking the time to make the video! It made following the workout today a breeze! (Well… not a breeze… but you know what I mean!)
Just finished the workout. Thank you for including videos this year! It was so nice to have visual cues and motivation during those crazy HIIT blasts. 🙂
Checking in!
I have to say, I felt discouraging after finding out I have a form of colitis yesterday, and feel as though things like this keep getting in the way of my fitness goals. However, I decided to come home today and do workout 1 and you know what??!! I FEEL amazing and right now, no tummy issues! I feel healthy and strong today! Thank you for these workout videos….I was encouraged and shouting praises the whole workout!!
I loooooooved the video!!! It was awesome and easy to follow and It was booty kicking!!! Thank you!!! I’ll just say I was a sweaty mess when I was done! Plus I loved how it was only 20 minutes but I felt like I got in a great workout especially because with my baby it’s hard to get in long workouts.
Completed it! Did a mile warm up, and walked another mile for the cool down. Definitely built up a sweat!
Love, loved workout #1 today!! Looking forward to doing some steady cardio tomorrow morning.
Feeling gr8 after my workout. I modified some of the exercises but I got in an excellent workout! Thank you.
Checking in! I’m a day late on finding the Winter Shape Up but I ran 3 miles on the treadmill this morning so I’m on track for today. I did Cardio X (p90x) yesterday. I’ll try to get on schedule with the WSU by doing Monday’s WO on Friday. Thanks for putting this together!!
I did a lovely yoga class today 🙂
Oops- read the schedule wrong! 😉 I’ll flip flop Tuesday and Wednesday.
Ouch, workout 1. Ouch.
Workout 1 was awesome! I was able to bust it out on my lunch break at work…although I came back to work sweaty and bright red, it was awesome! Thanks Gina!
About to do the first workout!
I go to my favorite Zumba class on Tuesdays, so I’m saving Workout 1 for tomorrow. I haven’t been able to go for a few weeks, so I was very happy to be back today.
Today I ran five miles with speed intervals – the fastest intervals I’ve done in a long time! I’m also watching the video for workout 1 so I’ll be ready to do it in the morning – looks like a great one!
I honored my body today by not doing the week one workout, but instead did about 40 minutes of upper body strength training. I’m nursing a sore knee from a 15k I ran on Sunday and I was afraid of exacerbating it. Hopefully I can rock the workout this Thursday!
Checking in for Tuesday. I did workout 1 and had a hard time walking own the stairs at my gym to get to my car!
Tried out a Barre calss online…those are no joke! My legs were shaking when I was done!
Just finished with my workout today and WHOA! Crazy hard!!!! 🙂 Can’t wait to do it again and someday be able to do it WITHOUT modifying! 😀
Just did Workout 1- you’re right, doozy is a great way to describe it!
Jello arms right now!
I completed Week 1 this morning… what a great workout!
checking in! Getting ready for a steady state run….outside in Fort Lauderdale, where it is HOT. I know I can’t complain with everyone freezing and everything, but maybe send a little cool air our way? It is January……
Workout 1 done! It hurt so good!!!
Am I supposed to check in here or on the other page? I wrote on the other page:
I did workout #1 last night. Not sure if I’ll do that again before bed – I was wired afterwards! My legs are pretty sore today.
Did workout 1 this morning! Thanks for doing this!
Just completed workout 1. My toddler joined me. He sat on my stomach during the tricep dips!! He was laughing and I was cursing in my head. Haha
Checking in! Last night was 40 mins steady state cardio and ABS!! Tonight will be cardio and full body circuit!!
Whoa. Where have lunges with basketball throws been all my life?! That was killer!! Thank you so much for the amazing prep work with Winter Shape Up. I am loving it!
Just finished workout 1! Was huffing and puffing the whole way through!