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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I’m switching up days a bit. Today I went to Pure Barre. Oh, it hurts so good!!!
Tabata is a new term and new workout for me. It feels very high intensity. Any time I do burpees, I feel the workout is a high intensity one! Burpees get my heart rate up in no time!
I did the TurboFire HIIT 15 + Core 20 today and PBFingers’ Total Body Workout yesterday. Fun!
My legs are feeeeelin the burn today! Completed the first round of workout 2 and Barre burner yesterday, topped it off with a Yoga flow class last night! Feeling great today!
didnt have time for full workout today so I did the booty blaster and plank burner to end my day
Yesterday’s (Wed.) workout check-in: Wednesdays are busy for us, so with not being home the majority of the day, I snuck in a quick HIIT15. 🙂 Now off to do today’s workout.
Okay, this has been such an off week. I think I am going to take today & tomorrow to recover from this cold :[ Sorry WSU
Done with the workout and plank burner !!!
Took a 30 minute kettle bell class today.
Thursday check-in: Workout 2 and Plank Burner done! I got a good sweat on! 🙂
Did the WSU workout tuesday and my legs and tush are sooo sore….in the best way possible! Can’t wait to do it again tonight!
I was crunched for time and opted for Workout 2 today, plus extra round of strength + two more tabatas.
Last night was some much needed power yoga after tuesday’s workout + barre – ooooh, nelly, definitely felt it (in a good way)! 🙂
I’d LOVE to run tonight, but just had a wisdom tooth removed. Am totally going to assess how I feel in a little bit and make a decision!
Long walk with my little one this morning, and my prenatal Pure Barre DVD arrived today! Can’t wait to give it a try, I’m desperately missing my barre classes.
I am just outside Philly and haven’t had electricity for 2 days! Tmw will be day 3! Luckily my gym is open with power, so I’ve been able to workout and shower there. Unfortunately all the good groceries are outside trying to keep cold without a fridge. I was able to get in a body pump class today and 4 miles run yesterday. Hoping it comes back soon bc not having electricity to make healthy meals is difficult! 🙂
Today I walked a few miles around the city for my exercise. With the week 2 workout yesterday my legs are pretty sore and I don’t think I could manage more than that 🙂
I’m a day ahead (and also switched the rest day to Saturday), so I did some rowing and StrongLifts at the gym today. So over the dudes in the weight area who monopolize the squat rack…
I just did the week 2 workout and the plank burner – whew! Worked up a sweat. This was my first time doing the workouts at home (usually I do them at the gym with printouts) and I really enjoyed following along with the videos – they pushed me and made my workout go by faster. Thanks for putting everything together, especially the full-length videos! Oh and I warmed up with the belly dance video that you and Sasha did together – very fun 🙂
Today was supposed to be week 2 workout, but I’m not feelin it so using this as my first rest day of the week. Will do w2 wo tomorrow. Besides we’re celebrating a family birthday tonight. I guess cake wins out over the workout tonight!
Just did week 2 workout!!! the last tabata was KILLER!!! Thanks 🙂
Checking in!
Just completed a 40 minute steady cardio. It felt so great!
Finally beat this cold I’ve had and got a solid steady state in today!
This icy weather has delayed my workout. I’m
Ready to get back into this weekend.
Just did workout 2 for the second time this week. Loving these workouts!
my legs are dead after finishing workout 2 for the second time this week!
The rest day today was glorious! Back at it with Week Two WO tomorrow.
Just finished workout 2 and plank burner! Loved the plank burner! Feel great, thank you!! 🙂
I am a nurse and I ran my booty off today at work! After work I did a quick 30 minute elliptical workout, since I needed some leg power left for my volleyball game tonight!
Did a heavy leg weights day today and 20 mins of steady state. Lovin’ the WSU!!
Checking in! Fell off the bandwagon and didn’t work out yesterday. I think/hope I am back on the bandwagon though! Just did the week two workout.
Did workout 2 + plank burner today with a few small changes: doubled the strength, did inverted rows instead of bent over rows, and deleted the last tabata. It was killer!
Plank Burner and a swim tonight! Loving the Olympics already… all the athletes are such an inspiration!
So glad I did the workout this morning. With the afternoon snow, I only want to curl up with a blanket.
Plank burner and track intervals plus 60 minutes total of running
Did the workout and ate your Mexican stuffed sweet potato for dinner – yum!
Week 2 workout and a plank burner. My abs are screaming!
Week 2 workout, round 2 is finished! I was waaaay better at it this time around. I feel great! I’m curling up on the couch after I take a shower and watching some of the Olympics. Yay!!
Week 2 Workout + barre class today!
Checking in after my super sweaty 1hr Zumba class…and (of course) daily walk with the pups 🙂
I don’t know about anyone else, but my booty is still burning from the 1st week 2 workout and barre burner. I switched my rest days so I’ll be doing the 2nd installment tomorrow!
Whoop! Just did this one + today’s booty burner!
Started almost a week behind, but loving it!
5 mile tempo run today – felt great!
I’ve been feeling really tired this week so I took an unplanned rest day but plan to get in a good workout tomorrow morning!
yesterday i did the workout with 2 sets of each strength, and 1 set of each after! felt good:D hoping to do the booty burner you posted before bed!!
Did week 2 workout tonight and an burner! Loved the videos to go with the workouts, it’s like I had a fitness instructor with me in my basement (while my 2 kids are in bed)!
Looking forward to doing your booty blaster tomorrow!
A well needed rest day today!
check in! interesting how planks always get me sweating, a lot. love the plank workout!
but Gina, I weighted myself today and I gained 3 pounds in a few days. I know it’s not all about the number on the scale, but do you have any idea why?? I ate tons of salty food yesterday…can this be a reason?
it could totally be that. weight fluctuates so much during the day based on sodium intake, hydration, food, etc. don’t weigh yourself every day! weigh once a week max, but it’s important to remember weight is not a sufficient measure of body composition. you could gain weight and be smaller since muscle is more dense than fat
thanks Gina 😉