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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Got a workout clearing snow for my car to move, and playing with the pup outside :). I’m going to do a cardio DVD in a bit.
Hello! My plan is to get back on track activity wise tomorrow morning! Works has been NUTS! The First Lady visited the high school where I work today and I’ve been working crazy hours trying to prep for the event! I’m looking forward to getting back to normalcy and super pumped for workout 2!!
Yoga tonight! 😀
Workout #2 and 30 minutes of cardio done! I’m really loving workout #2!
Just finished WO2 and the plank burner! Whew!
Done and done. Today’s workouts plus a Melissa Bender workout. Ouch!
Today, I did strength, an hour on the elliptical, and some abs. Then a few hours later, I got to shovel for an hour and a half because of the 5+ inches of snow we got overnight and today. The stuff from the street was particularly heavy and back-straining. Man, was I beat after that!
Had my PT test this morning, it went really well praise God! Then hit CF again tonight. I’d never strength trained till I started doing this about 2 months ago, and I am already seeing results, especially in terms of strength. Looking forward to doing WO2 now!! 😀
Did a killer leg workout this morning and tonight I’m doing an ab burner!
Rode my bike to work and back today, 6 mile run tomorrow morning!
Today’s workout was 35 minute HIIT and workout 2. Sweaty to say the least and those jumping lunges at the end …I quite literally feel it already.
Did this tonight and loved it! I added and changed some things, but loved the Tabata cardio sets and the supersets!
I should add that I switched Tues. and Wed. to fit my schedule so I did steady state yesterday 🙂
I did ripped in 30 today, getting close to moving up to level two!
I just got home from the gym where I finished my 40 minutes of steady state cardio. I did the treadmill, elliptical, and stair mill. The stair mill is killer! My legs and booty were on fire! Feels good to relax the rest of the evening now.
I ran for the first time in over two weeks because of an IT Band injury. I thought I was 100% better because I’ve been foam rolling like crazy, but after 20 minutes I decided to stop and move to the elliptical for another 20 because I was afraid I was pushing it. Also did some abs and foam rolling.
Steady state done! I did some stair mill tonight…my legs and booty were on fire!
40 minutes done! its amazing how the additional 10 minutes feels!
steady state done! got my run in.
Checking in – Went running for the 40 min steady state!
Got in 35 mins of steady state this morning – and then I trudged through a lot of snow. A lot. Extra cardio!
Rest day!
Did 2 miles on the treadmill today and also some upper body with weights.
did workout #2 yesterday, forgot to comment. it was awesome! I did 2 rounds of the strength to make it a little longer too. Thanks for the tips on that at the end.
Checking in a bit late, but I went on a 40 minute run through my neighborhood this afternoon.
rest day today but took a long walk with the pup
I just started WSU this week and I am loving it! Those plank jacks are little devils! WSU is not only a great tool to get in shape for summer but is such a great motivator. Winter in Wisconsin has been ROUGH and it is still only the beginning of February. When it’s been consistently in the negative temps and/or snowing all the time it is not easy to get up and get a workout in, but your WSU workouts have been a great way to snap out of my winter funk. Thank you!
Checked in today and planned a run for the training today. Decided to switch my off days this week and take today off. Time for a nice bath to soak my sore muscles from yesterday!
My work distracted my workout today 🙁 But tomorrow I’m going to do double duty to catch up!
Got my 40 minutes on the treadmill in today, even if it took 3 cups of coffee to get motivated!
Yoga day!
Congrats to YOU! Crazy to think that what started as a hobby has turned into a project with big sponsors! That’s really cool.
Those tabathas are deceptive! Oh boy! Day 3 complete along with plank burner.
Checking in. Today was my rest day.
Did Workout 2 last night and it was another short and sweaty beast! Definitely had me huffing and puffing – in the best way possible 🙂
It felt like a minor miracle and major victory to get out for a run this morning (bad sleep, monthly cramps, sore legs, freezing temps, and too many snooze buttons..) Did not allow myself to fall into the “I’ll just do it later” idea. Added an extra loop to make a total of three miles (with walking breaks, but still, progress!) and then a hike up the hill home. The run never got easier, I usually feel looser halfway through, but was so glad I went when it was done. Really felt yesterday’s workout while stretching after, tonight might be a good night for a soak in the tub.
week 2 workout + barre burner = sore buns! but in the best way possible 🙂
This is sort of the opposite of a check-in… Third day straight of no workout. The munchkin and I are still battling a nasty stomach virus. Applesauce and ice chips never tasted so good!
I have been dancing 2 straight days in a row so far;) PLUS conditioning (HIIT and weight exercises) on sunday to build the muscle too, in addition to a 5 hour dance rehearsal! How’s that for exercise?!
I LOVE week 2 workout!
Did forty minutes of jogging tonight and had such a great time! I was really mad at myself for not going this morning, but having it be the last activity of the day was a major release. Although my booty is super sore from yesterday!
Got my steady state cardio in today with a 4 mile outside run in 19 degree weather… But the sun was shining so I couldn’t pass it up!!
did some pull ups, squats and push ups today. my arms feel so dead!!
forgot to comment yesterday-ran 2.5miles, then did a 30 minute ab class, followed by a 30min weights class!
Day 4 check in: Hmmm lots of possibilities tonight. Either a rest day, yoga, or cross training. y work schedule has been crazy this week 🙂
Just finished workout 2 and the plank burner, and a little post-workout meditation – feeling fabulous!
Week 2 and plank burner done, my arms and core are sore from all the shoveling I did yesterday on my “rest” day
I have been a lazy bum this week 🙁 Today I plan on doing workout 2 and a burner…I must get our of this funk!!!!
WO2 and plank burner done this morning! Feel ready to take on the day 🙂
Happy Thursday! I got in my 40 minutes on the elliptical yesterday afternoon after a LOONG day… hurray for me! Then 15 minutes of TIU yoga. 🙂 Today the plan is WO2 or other 20 minute HIIT/Kettlebell/TIU workout plus plank burner and warmup and cool down yoga.