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 just did the week 1 workout! Whoa!!! Holy plank jacks! It’s amazing how quickly it went even though I was huffing and puffing the whole time. Thanks, Gina! 🙂
Just did all of workout 1 minus the last HIIT session. Tried to work out right after I got home and I was a little dehydrated so I crapped out early 🙂
Booty kicking workout though!
Did Workout #1 this afternoon, and OH My Goodness, by the end I felt like flailing around like a fish out of water!! Such a great workout :). The jump squats and burpees = killer. A friend and I at work did it together in the group fitness room at work, what a good time it was! Thank you 🙂
Hello Workout 1! Very worked and loving it. Thank you. Excited for the rest of the week! My motivation – wintertime and cold weather bllllllaaaaahhhhhssss – feels so good to work up a sweat accompanied by daydreams of an island vacation in the coming months.
Week 1 Workout (even w/modifications) kicked my booty! So much fun.
Just finished the week 1 workout for the first time- great workout!
Checking In! I thought I would be in good shape for this workout because I have another intense workout DVD that I do regularly, but this kicked my butt! Just goes to show how important it is to switch up your routine. Thanks Gina!
Did solibeat for my steady state this morning. About the 8th time popping in the DVD now, still so much fun!
Just finished workout one! I am so sweaty!
I did the week 1 workout today at the gym – it was really tough and definitely got my heart rate up! And took off the chill from this freezing cold weather, that’s for sure. I warmed up with 7 minutes on the stairmaster, and then I walked at an easy pace (3.2 mph at 2.5% incline) on the treadmill for an hour while I studied flash cards. Thanks for putting all of this together, Gina, it really is the best Shape Up yet!
Just did week 1! One word: BURPEES!
Workout 1 was tough, but it was so awesome to have the video! Thanks for that!
Had a heck of a workout last night – lots of strength training. Since I can barely move my arms today, I’ll do your Week 1 workout tomorrow 🙂 Today is foam rolling and stretching!
Today was my rest day! Planning to do workout 1 tomorrow.
did 3 of the sagefitness zumba videos today for my workout! so much fun!
I lifted weights and did the elliptical this morning! Was planning on running after weights but some had some reading I had to finish before class…so elliptical it was! #collegelife 😉
1st week 1 workout done! SO GOOD! these runner legs felt a little bit (lotta bit 🙂 wobbly during the last of the jumping squats.. hurts so good. so fun, thank you!!
DId my Week 1 Workout on Monday and decided to follow-up today with a Barre 3 class! Feeling good!
Wow that crushed me in the best possible way!
Just finished workout one! I consider myself to be in decent shape but oh my word!! The jump squats were my personal demons!
Thank you for putting this all together!! Just did the week 1 workout and loved it!! I used wine bottles for dumbells- ha!! Was the only thing I had. I just moved to Chicago and have been so unmotivated to work out because of the cold. This was perfect 🙂
I hit the treadmill today!
Awesome workout! I was sweating like crazy when I finished!
Finished work out 1! My favorite was the lateral lunge to basketball throw jump…a nice little burn in the tush!
Doozy doesn’t cover that week one workout. Omg girl.
Definitely a great way to stay warm. Love the sweaty accomplished feeling!
Awesome workout! Thank you for posting a
video of the entire workout. For those of us who don’t always know the terms it is a huge help!
Ran a little over 5 miles and then conquered Workout 1!
Checking in. Did a core workout this afternoon on my lunch break, and then went to a cardio circuit class after work.
I didn’t get a chance to do workout 1 yet (planning to do it tomorrow morning) but I did some tabata training on the stationary bike followed by weights. 🙂
Just finished workout 1! The jump squats killed me! Loved it!
I just finished workout 1!! I had to skip the middle HIIT, hopefully next time I do it I can do it all.
Work out 1 done!!!
Workout 1 kicked my butt! Can’t wait to see these results! 🙂
woohoo, did a modified version of workout 1 today (eased up on the HIIT intervals) and it killed me in the best way!!
Checking in for yesterday, today. Week one workout was KILLER. Those HIIT. WOOOOWEE.
And now, checking in for today! Did 30 minutes on the elliptical 🙂
Workout 1 done!
Loved workout 1!! Not sure how my body’s going to feel about it tomorrow morning, but that’s a price I’m willing to pay. 🙂
Steady state cardio was so hard because I’m so sore from yesterday.
Wow, what a workout! Truly needed at the end of my work day, great stress reliever.
I did workout 1 this morning! I decreased cardio and legs (I ride my snow bike to work everyday, so I’m usually pretty fatigued in the legs from that), so I just did 1.5 rounds of cardio blasts, but doubled the arm strength and added a bit more back strength. Great workout, and I loved how quick it was!
Finished the Week 1 Workout tonight – when I read the workout I didn’t think I could do it (and was feeling tired and de-motivated from work…) but really glad I pushed through! Can’t say I went as fast as the video, but I stuck it out. Liked it a lot!!
Rest day today due to Tabata class yesterday. Excited to try the workout but don’t want to over do it!
Today is rock climbing day for the hubby and me. We love going to our gym weeknights after dinner; it’s a great way for us to work out together and have fun! I’m going to face time with my friend down in Florida tomorrow for our workout. We haven’t worked out together since college in May. I’m excited this shape up is giving us inspiration to! It’s always great to have someone to push you:)
Workout one done! It was great. Thanks Gina.
Hoping in a day late due to work travel but plan to sub today’s workout in on Thursday!
Workout 1 + 15 additional minutes on the elliptical!
Workout 1 is done (even the hubby joined in with me!) Great workout!!
Did workout 1 today and loved it! I really appreciate the shorter workouts, minimal equipment and the video was so helpful. And you know I must love you because I HATE burpees with the fire of a thousand suns, but I did them!