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* ๐Ÿ™‚

WSU logo

Here’s what the Week 2 schedule looks like:


Week 2 schedule

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:

Barre Burner

Steady state cardio: An easy jog, run, power walk, dance or cardio DVD. Your choice!

Plank Burner

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

Week2 screenshot copy

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 Iโ€™m wearing in the video <3)



and form cues/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 ๐Ÿ˜‰

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:


Unnamed 1


(White Plum, Sabra, Reebok, Cabot, Stonyfield, Sizzlefish and Fitfluential)

and congratulations to last week’s White Plum giveaway winners:


Amber S.  


Jessica C. 





Cassie V.





Carsen R.

Leigh G.




If you see your name above, look for an email from me ๐Ÿ™‚

The Week 2 workout giveaway is courtesy of our main sponsor, Sabra. I’m a huge fan of their hummus -the jalapeรฑo rocks my universe- and am so excited they offered such a delicious prize ๐Ÿ™‚ 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, setโ€ฆ Week 2, here we go!



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  1. Kara on February 8, 2014 at 3:20 pm

    Out of town with the hubs for his Navy Reserve weekend (read as: he works all day while I play!). I ran 1 mile to the outlet store in the snow, majorly stocked up for spring with tons of clearance items, then ran 1 mile back to our hotel, bags in hand because that’s how I roll:) Then did 30 minutes on elliptical. Now I’m showered and ready to take it to the indoor pool and hot tub. #perfectday

  2. Allison Galassie on February 8, 2014 at 4:14 pm

    Did a couple jillian michaels DVDs today, my abs felt like they needed working

  3. Sarah on February 8, 2014 at 4:25 pm

    did a 30 minute yoga video today

  4. Paige Callahan on February 8, 2014 at 4:55 pm

    7 mile run today and plank burner

  5. Angela on February 8, 2014 at 4:59 pm

    Loved my rest day yesterday!
    Today I did ww#2 and a 15 min upper body workout with my husband. He was feeling the burn too!

  6. Stephanie B. on February 8, 2014 at 5:54 pm

    I just did about an hour or so of yoga – it felt nice to stretch and to take the time to relax and focus on the poses and breathing. Preparing for workout 2 tomorrow and some HIIT tomorrow!

  7. Melissa on February 8, 2014 at 6:38 pm

    Did the first 45 minutes of P90X yoga this morning and took a 3.5 mile walk this afternoon. Got a new pair of shoes last night (FINALLY) and my feet and legs thank me ๐Ÿ™‚

  8. Sara on February 8, 2014 at 7:21 pm

    Just did the week 2 workout! Just as good as the first time I did it ๐Ÿ™‚ My legs were pretty sore from my run yesterday but I powered through!

  9. Kelster on February 8, 2014 at 7:37 pm

    Getting ready to do the workout right now. My legs are already shaking in fear. But tomorrow is rest day so I will have to keep remembering that.

  10. Ashley V on February 8, 2014 at 8:33 pm

    I did a 3 mile run this morning after the snow melted!

  11. Kreisa on February 8, 2014 at 9:09 pm

    Again, my days are off from the schedule. Today was flexibility day for me. I did yoga but I couldn’t resist the cardio so I did some incline treadmill training too.

  12. kim on February 8, 2014 at 10:40 pm

    Hola! Went out to dinner to tonight with the parents… had a delicious dish of seared tuna and scallops with a glass of malbec. Perfection after my 3rd stint at workout #2 and a 18 mile bike ride this afternoon. Feeling blessed to have such a great day.

  13. Michele on February 8, 2014 at 10:51 pm

    I did an hour of strength training at the gym and then a Zumba class!

  14. Amber Schumann on February 8, 2014 at 11:34 pm

    Easy 2 mile run in the schedule for today. It’s 8:30pm and pouring out. Here I go………….

  15. Christina C on February 8, 2014 at 11:48 pm

    8 mine run!

  16. Michelle on February 9, 2014 at 7:42 am

    40 min steady this morning and I know there is going to be shoveling at some point today because it snowed, AGAIN!

  17. Ashley V on February 9, 2014 at 8:10 am

    I just did workout 2 and tried my hand at speed work on the treadmill. I’ve done 2 half-marathons, but I’ve never felt comfortable with speed work or tempo runs. I’m still an amateur in that sense!

  18. Tera on February 9, 2014 at 8:13 am

    Doing a no equipment body weight circuit this morning since I’m still traveling and didn’t want to run again today. Throwing in a little yoga too ๐Ÿ™‚

  19. Emily on February 9, 2014 at 8:24 am

    Week 2 Workout completed with extra 10 minutes of HIIT!

  20. Jenn@Mark My Miles! on February 9, 2014 at 8:41 am

    Loved the week 2 workout. Now, headed out for a ten minute run with the pup, a fast one!!!

  21. Kristi on February 9, 2014 at 9:19 am

    Week 2 workout completed last night plus a 2 mile run.

  22. Erin A. on February 9, 2014 at 9:36 am

    This week’s workout was so awesome! Loving every part of the shapeup this year! My booty hasn’t been this sore in forever! Haha

  23. Tori L on February 9, 2014 at 9:45 am

    Workout 2 complete followed by a nice and easy 2 mile run!

  24. Cassie on February 9, 2014 at 9:47 am

    Sunday workout: Still deciding on my 10 minute steady or hiit but leaning towards hitting the treadmill for a jog after a smoothie and yoga warm up. Then week 3 workout!! After that maybe a TIU toning workout if I still have some energy left or moving on to yoga cool down.

  25. Meggan on February 9, 2014 at 9:51 am

    For my yoga day I did a 60 minute power flow yoga podcast at home!

  26. Kelly on February 9, 2014 at 10:20 am

    Went to barre class on Fri, took yesterday off (well, worked and was on my feet for 8 hours), and taking a spin class tonight after work!

  27. Amy on February 9, 2014 at 10:21 am

    Took a rest day yesterday, but still managed to get in my 10,000 steps. Getting back at it this morning!

  28. Kyra on February 9, 2014 at 10:26 am

    Got in 50 easy minutes on the elliptical while watching my new Showtime addiction, “masters of sex.” Plus tone it up’s love your arms & abs!

  29. Kara on February 9, 2014 at 10:30 am

    Just finished workout 2 with 10 minutes on the treadmill and feelin good! Can’t wait to see what wo#3 looks like! I haven’t looked so forward to working out in for-ever!!!

  30. katie s on February 9, 2014 at 11:35 am

    Took yesterday off and am gearing up for workout #2 today… sort of lacking motivation today as it’s cold out and I’m tired but I know Gina will get me moving! Gotta rock some burpees!

  31. Katie Hood on February 9, 2014 at 11:50 am

    My second week of WSU was completed this morning with my third round of workout #2 and 10 minutes steady state. I feel really great. I’m ready for week 3…I think! Today I’m planning my week and cooking some healthy meals. Have a great day!

  32. Kreisa on February 9, 2014 at 12:31 pm

    Did the Wk 2 Workout today and extended the strength training to a total of three rounds for each session bringing the session to 35 minutes. Then I did the Frost HIIT training (only one round for a total of 10 minutes). I have to say that I love incorporating HIIT into my workouts. It reminds me how I love the feeling of sore (in a good way sore) muscles the next day. Thanks for the great workout routines!

  33. Lauren Majdosz on February 9, 2014 at 12:49 pm

    Finished Workout #2 for the third time this week! For the strength sets I did two rounds each. Also ran 1 mile and did a ZWOW, which was about 15 minutes. Looking forward to week 3!

  34. Tracy on February 9, 2014 at 1:10 pm

    Finished week 2 strong! Looking forward to week 3!

  35. Chelsey on February 9, 2014 at 1:20 pm

    Saturday involved the treadmill, some legs and shoulders lifting and abs!

  36. Paige Callahan on February 9, 2014 at 2:19 pm

    Long run today- 12 miles and workout 2

  37. Priya on February 9, 2014 at 2:37 pm

    did this again today with double strength sets ๐Ÿ™‚ i felt like i was able to get through it less “out of breath”, but it felt more effective

  38. Jennifer l on February 9, 2014 at 2:41 pm

    Workout #2 with Double strength sets and one extra tabata + frost hiit + slow mile on treadmill…yeah, it was a good one!

  39. Christina C on February 9, 2014 at 2:46 pm

    Hour and a half hike today – it’s so gorgeous out!

  40. Samantha Davis on February 9, 2014 at 3:14 pm

    Did a nice three miles jog last night and I’m looking forward to doing workout 2 for the last time today!

  41. Allison Galassie on February 9, 2014 at 3:44 pm

    Enjoying this a lot!

  42. Anna on February 9, 2014 at 4:35 pm

    I ended up getting all the housecleaning done with extra energy yesterday so I did Workout 2 with 3x strength sets and then the plank, arm and booty burners. Loved it! This morning it was all about yoga. Can’t wait to see what Workout 3 will be!

  43. Sydney on February 9, 2014 at 4:50 pm

    I cannot believe it is the end of week 2 already! Looking forward to week 3’s workout and continuing this new routine ๐Ÿ™‚

  44. Cate on February 9, 2014 at 5:27 pm

    Did a 40-minute barre workout yesterday, and today is my third go at the Week 2 Workout followed by 10 minutes of HIIT or steady state, depending on how I feel at that point. Here I come jumping lunges!

  45. Melodie on February 9, 2014 at 5:31 pm

    Just did another steady state for the week. Ran 5 miles.

  46. Alexa on February 9, 2014 at 5:36 pm

    lululemon yoga + p90x ab ripper x! great day ๐Ÿ™‚

  47. Debbie on February 9, 2014 at 6:08 pm

    Workout #2 today! Feeling good!

  48. Kady on February 9, 2014 at 6:12 pm

    Instead of workout #2, I did my HIIT/strength yesterday because my favorite instructor was teaching Shockwave – couldn’t miss out on that! So I made today my flexibility today and took a long walk as well.

  49. Leah on February 9, 2014 at 6:20 pm

    Great workout today and leg weights.

  50. Cate on February 9, 2014 at 6:30 pm

    Updated to add: added an extra strength interval to Week #2 WO! Then added ten minutes of pretty brisk steady state. Bring on week #3!

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