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’ve been having a tough time self-motivating lately. Today was a total turn around. 500 calories on my HR monitor. That’s amazing motivation!
Completed workout 2 for the second time this week and even had enough energy for the plank burner! I’m really glad for the extra motivation to push myself hard. I feel great!
Loving my day OFF…extra time to drink coffee, make the oatmeal for breakfast and browse blogs. Much needed rest day. YAY for TGIF…especially when it’s a rest day : )
did workout 2 again today with 3 rounds of strength in between the tabatas. feeling good this week!
I did workout 2 today followed by the plank burner. I think I need to add a bit more strength, but I’m finished for the day!
Day 5 check in: Hot yoga tonight! Woot!
On the treadmill right now doing my 2 miles with hand weights!
Forgot to check in yesterday. I did 2 miles on the treadmill .
Just put in 4.5 miles!
TGIF!!! Today after work I’m going to wash the week away with an hour of resortive yoga. Can’t wait!
yay friday! hard workout tonight before going out with the girls 🙂
Did Kettleworx class yesterday (two 30 minute classes – one was resistance based the other was core)! Has anyone tried this class yet…high intensity kettlebell workouts? So wonderful! I AM IN L-O-V-E.
Steady state Cardio for me yesterday-2 miles of running outside and 20 minutes on the exercise bike while catching up on Downton Abbey!
Those Renegade rows with side plank lateral raises are impossible for me! I keep trying but keep tipping over…. :-). I’ve resorted to the knee plank with lateral raise instead…
I completed the workout as prescribed yesterday (with an additional set of the strength exercises). HOLY WOW. My entire body is sore today!
I did workout #2 today. The jumping lunges were getting wobbly toward the end and the plank row and raises were tough. 🙂
Checking in:) Tuesday and Wednesday ended up being rest days this week due to work. Did some schedule shuffling. Yesterday completed 40 min/4 mi steady state on the treadmill followed by plank burner video. Today woke up energized and cranked out second round of WO#2 followed by 1 hr Yogalates sesh at the gym. Btw my legs took 2 days to recover after round one:) I will not be trying the new booty burner video this week! Getting ready to spend a lovely weekend with the boyfriend for his birthday<3
just did a 75minute spin class with my sister-her first class ever!
Its a rest day but I have a yoga date with some girlfriends tonight!
Worked late last night so I took off yesterday but am looking forward to the week 2 workout and plank burner this afternoon!
Good morning! I did my 4 mile run today, instead of Wednesday like I had originally planned. Took me just about 30min, so I walked another 10 to get in a 40min steady state, and then I stretched it out for about 10 min. Great way to end this work week 🙂
I ran 20 minutes straight for my C25K program last night and I’m really feeling it, so today is definitely a rest day!
Recovering from a cold, but still getting in a little bit of cardio!
Ran 4 miles this morning!
Ut oh playing catch up! For Tuesday I did Turbo Kick!
Pilates today. I need some more stretching and is it rest day its best to do.
For Wednesday I did Zumba with Gina to warm-up, then Workout #2 followed by the barre burner and a nice stretch to cool down. (It’s Friday now and my legs are still sore.)
For Thursday I took Turbo Kick again at lunch with my sore legs.
Doing workout #2 in the fitness center at work post lunch. Got my notes ready to go and I’m ready to work quick and hard.
Ran 4.5 miles this morning- inspired by Anne’s early morning sunrise runs in the cold weather. It was spitting snow, but so glad I got out.
Just finished workout 2 with ab burner!! So sweaty:)) yay!
I did the WSU 2 Workout with the Plank Burner!
Completed the week 2 workout with 3 rounds of the strength sets yesterday plus plank burner. I am appropriately sore everywhere today 🙂
A fresh start today after a bad week of the stomach flu! I held down a Chocolate Almond Espresso Fudge Ball, and feel great so far! Ready to finally attempt Workout#2 this afternoon during my lunch hour!
P.S. I also logged a 4 mile run last night. It felt SO GOOD to finally be able to exercise again. Seriously…like a caged animal finally set free. It feels so rewarding to go from dreading a workout to NEEDING it!!!
Workout 2 with plank burner today! Time for a bomb a** smoothie for lunch then some Spanish food at the in-laws tonight for dinner! 🙂
Friday rest day, woohoo! Feeling a little bit sore from workout 2 yesterday. Today will be walking, stretching, and foam rolling.
Last night’s workout was tough, but checked off the list! The plank burner definitely causes some burn…..!
Today I did work out 2 and plank burner. Warm up was 20 minute run on treadmill. Great work out today!
Have some kickboxing in store for the afternoon!
Workout week 2 for the second time – check.
I have a scheduled rest day for Sunday because my husband is leaving for London that afternoon. So today I did elliptical cardio and practiced hot vinyasa at the studio 🙂
Friday check in! Workout yesterday was 15 min TIU barre burner, 5 min Gina plank burner, and 5 min Tara Stiles core workout – I did LOADS of plants and was shaking by the end of it…. plus 15-20 minutes of warmup and cool down yoga.
This morning, I got in WO#2 for the second time this week. No, Gina, I am afraid that indeed I do not like burpees, but I appreciate your positive attitude about them. I will get the plank burner in this evening as I ran out of time this morning.
Rest day today! Looking forward to a nice long yoga session tomorrow – I need to stretch more often.
Checkin’ in! Yesterday was a walk/run steady state combo in the morning with a volleyball game at night. And today was the second time through week 2 workout! I love how short they are. I do the weights part 2 times and its still a super short, efficient 530am workout when I don’t have tons of time!
Since I’m a day behind (but keep on keepin’ on) I did week 2 workout today and the plank burner. I also took the suggestion of making the strength training three rounds instead of two. Woooweeeee I loved it. I can’t wait to feel it burning tomorrow 😉
Yesterday (day late, Oops!) I taught a workout club at the high school I work at, so I counted doing some of those moves with them as my workout. And I doubled my steps goal for the day! Woo!
I’ve got some workouts to fit in! Barre burner for sure + hopefully a stead state! =)
Today is a yoga day for me.
Yoga day!