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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Rest day for me today, looking forward to my second week 2 workout this weekend!
Yesterday, I did two-minute intervals for about 45 minutes followed by a cool-down and yoga class. Great workout.
Today I did longer intervals on the treadmill, as well as weights and 6 sets of 30 sit-ups on the sit-up bench. Those sit-ups were killer and I was beat by the end.
60 minute run, workout 2 and some core work today
Completed the 2nd week 2 workout and plank burner. I hope the third time will be easier…
today I did 3 rounds of 4 minute tabata sessions. it was all i had time to squeeze in today. lots of jumping. I whooped.
Rest day! Still checking in because I love, love, LOVE Sabra 🙂
treadmill 4 miles, stretching and situps
Almost got through a Barre workout without my legs shaking!
I did week 2 workout today with the plank burner. Followed it up with 30 minutes of Jillian Michael’s Yoga Inferno–it was great! I don’t have a lot of yoga experience, so I got a ton of yoga dvds from the library to check them out. This was a good one.
I took it easy this week after an exhausting weekend. Luckily, I’m feeling better today and am hitting up the gym after work. My heartrate monitor definitely keeps me on track. Hoping to do a short run to stretch out and then Workout#2 to get it going!
SOooooo, I got on the scale today and I’ve gained 3 lbs. Calorie intake is the same, better food choices and workouts are ramped up THANKS to Shape Up. Anyone else encounter this? AND no, I don’t seem to be getting “smaller”. . . . 🙂
Today was a yoga day! Ommmm!
Did the week two workout today with a plank burner ! Managed to find an empty studio in the gym so nobody had to witness my incredibly exhausted state by the end of the workout which was great !
I didn’t take the day off from exercise today. I went to a kickboxing class! What fun!
Whoo! I have a great sweat going from Workout 2+ Plank Burner.
I went for a 5 miles run today. Not on the schedule, but I had to since it’s the first day it was warm enough to exercise outside.
Oh yeah…rest day.?
check in!! 3rd round of workout 2!!
i’m doing pretty bad nutrition-wise 🙁 but at least i kept up the fitness part!!
Today we went for a run in the SNOW! It was kind of weird and really fun and almost choked on a snowflake at one point. Snow days in Oregon are not too common, so had to take advantage, even though it was dumping out- so beautiful!
Took an off day yesterday so did workout 2 plus barre burner and plank burner!
2 mile walk and yoga!
I went to some restorative yoga tonight – complete with candlelight! A great way to finish out the work week!
did the booty burner today! dont want to do too much because i have a big meet tomorrow 🙂 got my breakfast cookie ready!!
Checking in! I was sore from the barre burner but I did 40 min on the treadmill this morning.
One of my favorite things is a Friday night Cross Fit session! So hard to get there on a Friday, but once it is done it feels so good!
Rest day today 🙂
Did 30 minutes of BRUTAL kettlebell work, the booty burner, and an hour walk.
just finished a yoga flow that helped open me up after yesterdays workout
Today is Saturday!!!! Hope everyone has a great day! I am starting mine off with my running group, then Brunch (as part of the WSU) and then some nice stretching and yoga at home for the other part of WSU.
I switched it up to make saturday my steady-state day. I had a lovely run (sweating out the red wine from last night!) followed by 15 mins of yoga.
Walked to the gym for an early morning Pilates class. I <3 Saturday morning instructor. An hour class ending with 5 rounds (Wide squat burpees, pushups with alternating leg lifts, jump squat with twists, bicycle crunches, and plank jumps with leg crunch) equaling 300 reps. Feeling strong and energized:)
I’m loving these workouts they’re giving me the motivation to get back to a routine. I had stopped going yoga and pilates for a while and I have to say I’m enjoying my time becoming reacquainted with them.
Did workout #2 today for the second time this week! I only did workout #1 once last week. Progress!
Yoga…check! I woke up to some light snow falling here in Nashville. I opened the curtains and just watched it fall for awhile. Now it’s melting. Time to get out and do some shopping for food. 🙂 Have a lovely day, friends!!
A nice brisk walk to my yoga class this morning. Now to translate the yoga bliss to enjoying all the housework that’s next on the schedule.
checking in! 2nd round of week 2 workout and plank burner done yesterday.
ill run today and finish up the week with the 3 round of the workout tomorrow!
im really digging this winter shape up.. i feel so strong! thank you!
4 miles run on the beach this morning! Chilly!
WSU 2 with an extra 10 min HIIT on treadmill and then 10 steady and cool down. Feeling enter ferric today.
Yesterday: Rest Day. Sat (today): Yoga!
There is actually some sunshine today so I will be taking my workout OUTSIDE!
I practiced Ashtanga yoga this morning…felt great!
Yoga this morning while at my in-laws… felt great.
In for round 2 today!
I did an hour of yoga yesterday and feel so great! It was nice to rest for most of the day and to follow up with the stretching and twisting. Although I will say that chair pose SHOOTS my heart rate up so quickly! Not sure what’s on the exercise menu for today but I will check in later!
5 mile Treadmill run + 5 extra minutes on the elliptical + 5 minute warm-up and cool down(each) I love how I feel so much better after a good workout!
I swapped my yoga and steady state days this week…..listening to what my body needed!
Oh my! My workout buddy and I played martyr today and did the week 2 workout, barre burner, plank burner, and a short HIIT burst. WHEW! I think tomorrow will be a well deserved rest & yoga stretch day!!!
Checking in for yesterday and Thursday.
Thursday: workout 2 + burner
Friday: Melissa Bender full body workout x2
Today: Run 2-3 miles after work. If weather is bad, I’ll do another Melissa Bender workout.
Gina,
What is the best way to increase mileage in regards to running, without increasing the likelihood of injury? I’ve been living in the 2-4ish mile neighborhood for quite awhile, and I would like to challenge myself with longer distances. I want to do it safely, though. Any advice would be greatly appreciated.
i’ve always heard the safest way is to increase the long run by 10 percent each week. so if you can do 4 comfortably, try 4.4 the next week and see how it feels!
yoga & situps