Winter Shape Up 2014 Week 2 Workout + Sabra giveaway
Hi everyone! Welcome to Week 2 of this year’s Winter Shape Up! I hope that after you’re first week, you’re already feeling stronger, more energized and ready to conquer Week 2.
Just getting started? Be sure to check out the intro post for all of the Winter Shape Up details, including the Week 1 workout and meal plans. You can join in the fun any time you’d like, and shuffle the calendar around as you see *fit* 🙂
Here’s what the Week 2 schedule looks like:
A little similar to last week with off days on Monday and Friday, but this week also includes some burners, extra credit HIIT and 10 minutes onto your steady state day. You can do it! Of course, feel free to adjust the schedule as you’d like. A friendly reminder: you should not work the same muscle groups or perform HIIT on consecutive days. Give your muscles a chance to rest, recover and rebuild. Alternate cardio intensities to prevent burnout and increased risk of injury. As always, check with a doc before making any fitness or nutrition changes.
Week 2 links:
Steady state cardio: An easy jog, run, power walk, dance or cardio DVD. Your choice!
10 minutes steady or HIIT: Your choice. You can do 10 minutes steady state on your favorite cardio mode or blast some HIIT intervals. If you’re looking for ideas, check out this Frost HIIT workout
Here is your official Week 2 Workout video:
(Special thanks to my friends 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 ombre tank, crops and sneaks that I’m wearing in the video <3)
Printable/Pinnable:
and form cues/tips.
Tips:
-This week’s workout is another short and sweaty one! It’s a combination of Tabata drills and strength supersets. All you need is your own body weight and a set of dumbbells.
-Just like last time, be sure to warm up adequately before completing the workout. You can watch Meredith for more intense variations and Megan for low-impact modifications. Be sure to honor your body and any injuries or considerations you may have.
-Tabatas are INTENSE and not recommended for beginners. If you are a beginner, substitute the 4-minute Tabata rounds with steady state cardio of choice. By performing cardio in between the strength blitzes, you’ll still increase your heart rate and experience a higher calorie burn throughout the entire workout.
Form cues:
Tabata 1: Alternating squats and squat jumps. If you want to keep it low impact, you can reach for the floor (in a deep plie squat) and reach up towards the ceiling. For the squat jumps, if you want to make things more exciting, feel free to change it up with some tuck jumps 😉
Pushup and bent-over row: pushups on the knees is perfectly fine, or incline pushups. For the row, make sure to have a flat back with your core engaged.
Bicep curl and tricep extensions: experiment with bicep curl or tricep extension variations each time you do this workout. Remember to keep your elbows close to your body, abs tight, and visualize the muscle groups you’re working. Mind to muscle!
V-up and back extension: you can substitute any core exercise for the V-up. For the back extension, make sure to tighten your abs and endeavor to reach out just as much as up. Create some length with the movement and protect your low back.
Tabata 2: Alternate burpees and high knees. An option for high knees is to run in place, or to make things more challenging, lift your arms up close to your head.
Renegade row to side plank with lateral raise: this one is HARD to keep good form with heavier weights. Try lighter weights first to see how it feels. You can always modify by doing it on your knees, too. As you lift the weight for your lateral raise, make sure it does not go above shoulder height.
Hands and knees leg lift and half circle: keep your core tight, spine straight and hips parallel to the floor. Try to keep everything stable as you contract your glutes to lift your leg.
Tabata 3: alternation jumping lunges and lunge kick. Use your core to kick your leg (belly button height).
*If you find yourself wanting a longer workout, you have a couple of options. You could do three sets of each strength portion (which makes an awesome well-rounded workout). Doing this will increase the workout time from 20 to about 35 minutes. You could also repeat the workout in its entirety, but I wouldn’t recommend that option because of the amount of Tabata intervals. I would do MAX four Tabata rounds. Anything more than that and you may see diminishing returns. (Plus, if you’re really pushing it, you’d never want to do more than four Tabatas!) You could also combine this workout with an additional booty, core, barre burner or steady state.
Huge thanks to this year’s Winter Shape Up sponsors:
(White Plum, Sabra, Reebok, Cabot, Stonyfield, Sizzlefish and Fitfluential)
and congratulations to last week’s White Plum giveaway winners:
Tunics:
Amber S.
Sara
Jessica C.
Lissy
Michelle
Leggings:
Kara
Cassie V.
Missy
Carrie
Lindsey
Scarves:
Carsen R.
Leigh G.
Melodie
Brittany
Jody
If you see your name above, look for an email from me 🙂
The Week 2 workout giveaway is courtesy of our main sponsor, Sabra. I’m a huge fan of their hummus -the jalapeño rocks my universe- and am so excited they offered such a delicious prize 🙂 Two lucky winners will each receive a full assortment of their 20+ products. Amazing, right?!
Every day this week, leave a comment below (this post you’re reading– not the intro post!) to check in with your workout. By doing so, you’re automatically entered for the Sabra giveaway. (That’s right! 7 chances to enter. Check in each day! You can also check in on Anne’s page with your clean eats to enter our Cabot giveaway.) You don’t have to be participating in Winter Shape Up to enter. I’ll announce the lucky winners in the Week 3 workout post, next Monday.
We love to see you clean eats and workout pics on Twitter, too! (They don’t count as giveaway entries, but they’re so much fun.) Use the hashtag #wintershapeup @fitnessista @fannetasticfood
Ready, set… Week 2, here we go!
xo
G
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Entering the Sabra giveaway, love their hummus! Thanks.
Wooo week 2 🙂 I’ll be taking an active rest day today with some Yoga this evening!
worked out this morning doing some running intervals! trying to get my speed up on my longer runs 🙂
The workout posted today is perfect. I’m snowed in and definitely need an indoor workout to warm me up!
I did the Week 1 workout again this morning to start my week on the high note and man I was sweaty!
Workout 2 looks awesome! I’m excited to try it out tomorrow!
Hey! This week’s workouts look great for my travelling schedule! I can just watch the videos on my phone 🙂 6k run this morning with the pup which was nice. Am I the Jessica C. who won the tunic?!?! If i am I’m super excited – but haven’t received an email yet so not sure….
Good morning! I had a 40 min run this am, and have a 75 min hot yoga session tonight. Week 2 looks like a hard one! Can’t wait to try it tomorrow.
I’m going to do some steady state today, and I can’t wait to do this tomorrow.
Squats/Jump Squats and Burpees/High Knees? What kind of crazy woman thought up this madness? Today is rest day (maybe some easy cardio) so I can psych myself up for this tomorrow.
I won! wooo hooo! I’m sure it’ll be enormous on me, but that’s OK, in that case it’ll make a nice gift for one of my friends 😀
did workout 2 this morning and repeated the strength sections. Will probably do the barre burner during lunch. I’m also snowed in today, so gotta keep movin’!
Ready for week 2!! Focusing on my clean eating this week as the fitness part seems much “easier” for me!
I’m super excited to do workout 2 later on today!!
Yummm! I love Sabra! Awesome giveaway:)
Planning on the WSU week 1 workout tonight (I’m a little behind) 🙂
I took the dog for a 3 mile run this morning!
Much needed rest day for me.
Yay week 2! Last week I looked at the printable version of the workout and thought, ‘oh, I got this,’ and it killed me! I won’t make that mistake again this week. 😉 I know I’m in for a great challenge!
Yay for Sabra! Thanks for hosting 🙂
Workout looks awesome! Can’t wait to try it!
Super excited to get started today!
Looking forward to workout 2! for the Tabata rounds 40/20 seconds yes?
20/10! 8 rounds, so 4 minutes total for each Tabata
Thanks Gina!
Can’t wait to start the workout after work! I will follow up afterwards. Looks like a doozy….!
I love the barre burner! I just signed up for the barre3 online subscription too, so it will be a perfect compliment!
Ready to go with Week 2! I love Sabra hummus as well, the jalapeno is my favorite flavor! I didn’t know they made so many products!
This workout looks awesome (and by awesome, I mean killer). Can’t wait to try it tomorrow!
Yum!
I am currently recovering from an IT band injury, so this week my goal is to keep up with my physical therapy exercises and do a couple of short runs.
Monday – started the week out with workout 2 and barre burner. Officially exhausted! Thanks Gina!
My right eye has been in pain and swollen for two days so unfortunately I have to take today off 🙁
I’m taking full advantage of my rest day today! It is snowing and cold here so after work it will be snuggling up by the fire and making sure to be rested for week 2! Looking forward to it!
Thanks for a great indoor workout on a rainy morning!
SORE today after doing kickboxing and ab work yesterday! 🙂
Love Sabra hummus 🙂 Today I’ll be doing an upper body strength workout!
My workout check in for today is my Hatha flow class this morning. 60 minutes of feelin the burn, and I loved every single minute of it!
It is snowing heavily here so I guess I’ll skip the gym and do the week 2 workout this afternoon 🙂
Did some steady state cardio this morning, while trying to get back into running (if my knee will let me!)
Did Body Pump this morning – was a fantastic & tough new release! Can’t wait to try your video this week! 🙂
took a great Yoga class this morning before work! feel great can not wait to work out hard tomorrow!
Maria
Had a snow day today so got to start my morning right with Workout 2 & Barre Burner!
I really loved the Barre Burner!!
A short cardio workout and abs for me!
Intervals today!
Hit a little yoga this morning to wake up – so good on my sore legs! Good rest day…
Love sabra hummus! Steady state cardio today!
Starting week 11 of Tapout XT today!
A little late to WSU but I am starting the week 1 workout today!
So grateful for a rest day…I haven’t had a true one in maybe two weeks, which I know isn’t good. I think I still may pop in some yoga tonight for a good stretch before I get tabata-slaughtered tomorrow!
Week 1, done!
Did the week1 workout and plank burner to the start the week with an awesome feel. Cant wait to do the week 2 workout tomorrow.
Due to my cocktail-induced coma yesterday, I did 30 mins of steady state today to make up for my non-off day! Entering the giveaway – thanks so much Gina xxx
Can’t believe we’re already into week 2!! I’ll be starting my week of with some kundalini yoga tonight! Happy Monday!