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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Taking a rest day today instead of tomorrow-Still sore from WO2!
Finished today’s workout nice and early! Maybe somehow burpees are more doable when you’re still half asleep…They definitely wake you up!
“I love burpees”… said no one ever! I definitely love the challenge though and felt like I was way better at them for round two today! I did workout 2, plank burner and then the arm burner this morning. My favorite part of these workouts is whenever Gina says “last one BEST ONE!” so true!!
Got my workout in nice and early this morning. Was able to crank out a few more reps than last time on the tabata squats and lunges… Happy Thursday.
Rested yesterday, and did Workout 2 this am….because of time I’m going to come back and do barre burner and plank burner this afternoon….great workout!
I’m off a day (took my rest day yesterday) so today I did the 40 min workout. I ran intervals on the treadmill for about 30 minutes and the last ten minutes I did incline training. I definitely feel stronger with cardio since incorporating the HIIT training into my workout.
I’m actually taking a rest day today! I may do a couple of planks and stretches, but today is my day off 🙂
Got my workout in last night! As I’m gettting more and more back on track I can really see my fitness improving, its so exciting! Plus with the little push that I get to eat better from Anne’s blog I feel like I’m definitely getting to a healthier place 🙂
Gosh I do love the rest days. I’m not used to forcing myself to rest and I’m finding that having permission to do so doesn’t make me feel as guilty about it…..but Zumba tonight! and I’m lookig forward to it!
Completed workout 2 for the second time and did the barre burner and the plank burner. Loved it!
stair stepper 45 min, yoga class
Feeling a little tired and sore today.. Think some afternoon yoga or Pilates will be on my schedule!
Did today’s workout and it made me so sweaty this morning!
Did the barre burner yesterday and I really enjoyed it. Today I got up and did some light circuit work.
Woke up at 5:30 to get in Workout #2 & plank burner before work this morning! Feeling good!
Flexibility day over here! Gentle Flow Yoga to stretch out my sore muscles that are courtesy of the WSU workout and an hour of shoveling snow. 😉
Killed that workout this morning. I felt so strong!
Rest day for me!
did HIIT this morning at 5am to start my day off right!
did HIIT this morning at 5am to start my day off right!
Well after shoveling twice yesterday (seriously is it Spring yet?!) I decided when I woke up this morning it was better to play it safe and hold off on today’s workout. I have tentatively set aside time to do it tonight, but worst case I will be swapping my rest day and doing it tomorrow morning. Happy to have the flexibility to do so today!
This morning I did a 30-minute Nike Training Club strength workout, and tacked on the Plank Burner at the end!
Kind of upset that a snowblower beat me to yesterday’s steady state workout, hahah!! Anyway, looking forward to my week 2 workout and plank burner tonight! =)
Checking in for Workout 2 and the plank burner – shaking like a leaf by the end!
Upped the strength sets to challenge myself, which I later regretted as I realised I had 2 more sets of renegades to go before I could plank and stretch… sad face.
Congrats on another successful and epic WSU!
Woke up super early this morning to knock out WO2 for the second time. Man, was I sore! I upped my weight this time for the renegade rows and I know I will be feeling it tomorrow. I loved the challenge, though. Followed today’s workout up with a 20min Stairmaster routine, and will be doing the barre burner as an added value workout later tonight 🙂
did five miles on the dreadmill today. 🙁
20 min spin ride and Week 2 workout! My legs were a bit wobbly by the end 🙂
Wednesdays suck, so I did some Soli Beat on top of my workout 2 today to make up my steady state cardio.
Did WSU Workout #2 yesterday, and wowed, are my legs sore this morning. I think I might have to switch my schedule around and have today be a rest day. Maybe some ab work if I feel inspired!
I did the week 2 workout on Monday with double the weight sessions and the barre burner! Loved it!
Tuesday I did an incline treadmill workout for my steady state
Yesterday I did the week 2 workout with 3 times the weight sessions and the barre workout! I was toast
Workout 2 today. Went well.
Checking in for Thursday of week two: changed my workout to a yoga session. My muscles needed the stretching.
Workout and Plank burner done early this morning be for work! I loved it! feel healthy and ready to go for the day!!
Just finished Week 2 Workout and Plank Burner! Covered in sweat like I love! Gosh that middle sequence in the Plank Burner is really killing me…I’m looking forward to being able to do the whole thing without using my knees at some point ha.
It felt so great to get back to the gym and do WO#2 after being snowed in for 2 days!!
I did workout 2 plus barre burner this morning. It was tough and I think I’ll be sore tomorrow!
FLlp-flopping rest day due to schedule. Was super sore last night, but not so bad this morning, really looking forward to the second round of workout 2 tomorrow!
Wow wee, as my 2 year old says, WO 2 is a doozy with the barre and plank burners. Today will be HIIT on the rower and treadmill tonight since it is 7 degrees…. GO AWAY winter
Did the Week 2 workout again…definitely feeling the burn!
Done workout two again and feeling energised! 🙂
Workout 2 and plank burner done. I’m feeling great! 🙂
Completed another round of this week’s workout this morning. It makes me feel so energized for the rest of my day!
Went to spin class this morning. My legs are dying after doing WSU workout 2 last night!
Excited to try the barre workout today!
Rest day for me! Traveling all day.
Checking in! I’m cheating on WSU with my favorite Thurs. bootcamp. It’s all functional body weight exercises with essentially zero rest and sprint intervals in between or high knees, burpees, etc. It’s my favorite because the instructor is incredibly motivating and it kicks my asana EVERY TIME.
I did WSU workout 2 yesterday and my booty and inner thighs are feeling it today! Might be a yoga day or a short run
Thanks again for the videos Gina! They have made a huge difference to this visual learner. I’m getting stronger with every workout. WW#2 and plank burner done for today and 40 min steady run yesterday.