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. Lauren on January 28, 2014 at 10:49 pm

    Today I did 30 min steady state cardio, 15 min run and 15 min spin. My legs were pretty soar from work out 1 yesterday!

  2. Kristin Ravel on January 28, 2014 at 10:57 pm

    I went to the gym for some cardio and strength training (45) and then did the video–boy did it kick my butt!

  3. Leigh Graciano on January 28, 2014 at 11:22 pm

    Did workout 1 with the plank burner. I’m a sweaty mess. Thanks for doing the video. Love, love, love it!!!

  4. Katherine on January 28, 2014 at 11:35 pm

    Today I did 30min of intervals on the treadmill and then workout 1. I’m now exhausted in the best way!

  5. Jacque on January 28, 2014 at 11:43 pm

    LOVED the video!!! My legs are jello right now, can’t wait to feel it in the morning. I seriously loved this format, so easy to follow.

  6. Samantha Davis on January 28, 2014 at 11:47 pm

    Loved the workout! I’m so excited about how sweaty I am right now!

    Quick question. You mentioned in the videos that this workout (and HIIT in general) will keep us burning calories throughout the day–does the same apply if we do this at night? It’s 11:45 pm here and I just finished!

    • Samantha Davis on January 28, 2014 at 11:57 pm

      thanks girl! great job with this!

  7. Lori on January 29, 2014 at 12:05 am

    I just finished workout one and it was crazy! I loved it!

  8. Leah on January 29, 2014 at 12:16 am

    I did 30 minutes of elliptical and arm weights today.

  9. Amy on January 29, 2014 at 12:23 am

    What a quad burner! But I made it through!

  10. Kristen on January 29, 2014 at 12:23 am

    For flexibility I took a 60 minute core yoga class today. It was great!

  11. Holly Miller on January 29, 2014 at 6:33 am

    Checking in for Day 2 of Week 1! Did 45 mins on the stair climber yesterday and some kneehab! Funny how quickly you can recover from a running injury if you just do yoga and some PT!

  12. Christina C on January 29, 2014 at 6:52 am

    Just tried the week one workout for the first time – my legs were shaking, awesome workout!!

  13. Heidi on January 29, 2014 at 7:17 am

    Yesterday was a LONG day with work and church stuff, so it was an off day. This morning I tried to get onto your site to print off this week’s workout, but it was down or something. I did the Frost HIIT in my basement instead with the plank burner (feel kind of pathetic about how sad my abs are) on the side. When I got done, of course, the site was up so I could access the plank burner. I wasn’t really in the mood to drive to the gym today, so the Frost HIIT worked great at home.

  14. Erika on January 29, 2014 at 7:51 am

    Just did the week 1 workout! Awesome workout!!

  15. Carsen R. on January 29, 2014 at 7:53 am

    Got my 30 mins of cardio in bright and early this morning… tough to do, but glad I did it!

  16. alycia wilson on January 29, 2014 at 8:24 am

    Checking in for Tuesday. I had to switch my days around so I did 30 min of intervals on the elliptical at the gym. Getting to the gym at 4 oclock on Tuesdays is awful. Lesson learned.

  17. Cassie Vaughn on January 29, 2014 at 8:36 am

    Happy Wednesday! I did the week 1 workout yesterday. I had so much energy afterwards I thought I’d try some Tone It Up toning workouts… that did not happen because I had so much muscle fatigue and soreness! But man, I had a lot of energy! I am still super sore today, and I am looking forward to stretching it all out this afternoon with a run on the treadmill (probably run/walk) and a little bit of yoga!

  18. Cristal on January 29, 2014 at 8:40 am

    Day 3 workout this morning. I was still sore from doing Week 1 workout on Monday, but I made it through : ) the plank burner for dessert was killer!!!

  19. Sara on January 29, 2014 at 8:57 am

    I’m checking in for wednesday…today I’m going to squeeze in 30 min of cardio split between the treadmill and elliptical. Yesterday’s workout was GREAT!!!!!

  20. Tera on January 29, 2014 at 9:07 am

    So awesome to get in my (4am!!) workout this morning from my own living room! Definitely worked up a sweat doing workout one.

  21. melissa on January 29, 2014 at 9:14 am

    love this! not boring yet sweaty for indoors!

  22. Abby on January 29, 2014 at 9:18 am

    After work today I’m doing a legs circuit + abs and arms circuit with some cardio! Back to WSU #1 tomorrow morning!

  23. Ashley V on January 29, 2014 at 9:19 am

    I had to skip my steady state workout this morning on account of being too sore from yesterday’s workout 1! I had planned on a run and should have just walked it, but at 5:15 when my alarm went off, I wasn’t thinking that clearly.

  24. Kristen on January 29, 2014 at 9:21 am

    Got workout 1 in last night! It was nice to have a shorter workout and be able to do it at home (i used Gatorade bottles as weights LOL) I usually go to them gym and am there for an hour or more! Worked up a sweat and am feeling it in my booty this morning! Love!

  25. Paula on January 29, 2014 at 9:32 am

    This workout kicked my butt (literally, it was the part that hurt the most!) but I loved it! It looked pretty simple on paper, but it had me sweating all over in no time, even when I was trying the modified version 🙂 I loooooved the video and the modifiers to max it up or make it low impact, thanks Gina!

  26. Kristin Jordan on January 29, 2014 at 9:38 am

    Catching up this week. Just did workout 1. Dripping and feeling so energized for the day.

  27. Amy on January 29, 2014 at 9:43 am

    I’m starting late b/c I am being treated for mastitis, ugh! I just completed workout 1 + the booty burner… 4 months postpartum with baby #2, so I’m thankful for nap time, Chuggington, and you! 🙂

  28. Allison Galassie on January 29, 2014 at 9:43 am

    Workout 1 was killer!

  29. Barbara G on January 29, 2014 at 9:48 am

    I’m new to HIIT, but it seems like my wave of the future! What a great workout!

  30. Leah on January 29, 2014 at 9:56 am

    Work out 1 completed again this morning! Great work out!

  31. kat on January 29, 2014 at 9:57 am

    I just did this in my unheated garage workout space (it’s 18 degrees right now where I am) and I worked up a MAJOR sweat. Thank you!!!

  32. Lauren @ Sassy Molassy on January 29, 2014 at 9:58 am

    Whew! Just did workout 1 and sweat is dripping into my eyes and on my yoga mat. 🙂 Great workout!

  33. Shelley L on January 29, 2014 at 10:15 am

    Did the workout last night and LOVED it! I’m in nursing school and we are in the busiest semester of the whole program- plus I work 30 hours a week so I don’t currently have a lot of time for exercise. As much as I do love extended sweat sessions, these days I need to keep them under an hour and make sure they are effective and fun. This workout definitely fits the bill and is something I can do during our clinicals when I’m staying at hotels so thank you!! I was also pleasantly surprised at my fitness level and felt like a champ. Looking forwarded to more workouts like this both with the shape up and in your book! Thanks Gina.

  34. Ingrid on January 29, 2014 at 10:28 am

    Looking forward to the Week 1 workout tonight, though anticipating some pain from everyone’s posts about it!

  35. Nicole on January 29, 2014 at 10:37 am

    Did workout 1 this morning and it was pretty awesome! The last 10 seconds of the HIIT’s really got me! I love how it got my heart rate up but wasn’t super long. Great workout I will be repeating many times. Thank you!!!

  36. Lindsay on January 29, 2014 at 10:39 am

    Since I started a day early, I just finished workout 1, round 2 + the plank burner. It was still rough, but I’m so excited that it was slightly easier! Hooray for improvement!

  37. Jacki on January 29, 2014 at 10:45 am

    Did 30 mins cardio on the treadmill last night (I’m a day ahead) but using today as a rest day because my entire body is still sore from Workout 1! Def feeeling it in my booty! #sorefordays

  38. terri d. on January 29, 2014 at 10:51 am

    Checking in! I went to CrossFit today and felt better than I have since last week – progress is being able to breathe while working out. Today we had a workout comprised of 100 double unders (attempts), 40 dumb bell snatches (25#), 50 T2B, 40 dumb bell snatches (25#), 100 double unders (200 singles) completed in 18:18. Still planning a double workout tomorrow so I can try Workout 1.

  39. Alexandra on January 29, 2014 at 10:52 am

    checking in for Tuesday. Yesterday was my off day but today I meet with my running group for cardio. Still sore from that first workout!

  40. Andrea B on January 29, 2014 at 10:57 am

    I’ve had to do a little switching around to accommodate my schedule, so today is actually my rest day. Looking forward to doing a 60 minute zumba class tomorrow in place of my steady state 🙂

  41. Sarah on January 29, 2014 at 10:59 am

    day 3 check in! I’m snow/iced in my house but I think sledding and building snowmen counts as my 30 minutes of cardio! will probably add a stretch session in at some point today too.

  42. Mya on January 29, 2014 at 11:00 am

    Woooowee!! Got my sweat on with elliptical and incline treadmill wog.

  43. Stephanie on January 29, 2014 at 11:01 am

    On the spin bike for 45 minutes

  44. Carly on January 29, 2014 at 11:01 am

    Just checking in… super sore today but planning on a 45 min steady state cardio ‘sesh after work 🙂

  45. Carrie on January 29, 2014 at 11:02 am

    Checking in for the first 3 days:

    Monday – 1 hour bootcamp class

    Tuesday – Workout #1 (Perfect quick workout – I only had about 20-25 mins to workout yesterday, so THANK YOU! I loved it!)

    Wednesday (today) – Off – going to see some Buckeye basketball action tonight 🙂

    Thank you so much for putting all of this together. I love that you did a video and a print-out, and am so excited that you are focusing on quick, efficient workouts! Also, made 2 recipes from the nutrition plan so far and both were great. Winter Shape-Up is AWESOME!

  46. Jodi on January 29, 2014 at 11:04 am

    Enjoyed this very much! Thank you!

  47. Laura on January 29, 2014 at 11:06 am

    Just finished a Jillian Michaels workout through the xbox! Felt great to sweat.

  48. Kelsey on January 29, 2014 at 11:11 am

    Started my morning with a four mile jog today. One of my favorite ways to start the day!

  49. Laurie W. on January 29, 2014 at 11:12 am

    Did workout 1 on Monday – loved it! I was a sweaty mess for only working out 24 minutes! Did a ketllebell class yesterday and am pressed for time today, so am doing workout 1 again + plank burner!

    Can’t wait!

  50. Tamora on January 29, 2014 at 11:13 am

    Did 30 min on the bike last night, then got up early to get in workout 1 before work this morning! I was a sweaty mess. Great workout, love the video! 🙂

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