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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Checking in! Strength & steady state for today!
Rest day for me today, but looking forward to the week 2 workout tomorrow!
I didn’t really check in the first week because work had me traveling most of the week. But in preparation for the week ahead, I printed out the workout last Monday along with the schedule and got it done twice along with cardio (interval run and spin) and yoga. I LOVE supersets (I typically am short on time at the gym so this makes me feel like I’m maximizing time and effort.) Looking forward to Week 2! The hummus incentive is also great 🙂 Their jalapeno hummus is insane 🙂
Got my week started off right with Pure Barre at 6am before class this morning! Planning on a big Greek salad with grilled chicken for lunch (yum) b/c we have a mandatory school dinner tonight serving pizza (yuck).
I’m kicking off my week with a Cardio Pump class at lunch.
I need to juggle things a bit, so I’ll be doing the week 2 workout today. Looking forward to it!
loving the winter shape up!
Did my last week one workout this morning since I switched up the schedule yesterday. I followed it with some yoga to stretch everything out.
I did a hamstring weight workout before the snowstorm today!
Spin class tonight after work to burn off my Superbowl nachos 🙂
Shuffling the weekly schedule a little… I did 35 min on the bike this morning. Excited to try the new workout tomorrow, thanks!
I didn’t get a chance to start the winter shape up last week, but I am looking forward to starting this week!
I love Sabra hummus. The spicy red pepper one is my fav! Well, despite being in an air cast boot, I still made it to spin class this morning & swam 40 laps. Does that make me weird? I think it’s important to continue being fit while you are recovering. My doctor agreed, but the people at my gym look at me strange & make comments. Shouldn’t an injury be more motivation to be active & fit? I think so!
Thanks Gina! Awesome barre burner!
My dog woke me up at 5:45 this morning and then I couldn’t fall back asleep so I found myself on the couch looking through Facebook when I saw the surprise Workout 2 link that you posted! When I saw that the total video was only 20 minutes long and didn’t have to start getting ready for work until 7 I hopped up and did the whole thing right there in my living room – honestly was the BEST start to my week! Thank you so much for these intense, short workouts I am loving them so far!!
So looking forward to week two’s workout. I must say that I am delighted to be a part of Winter Shape Up this year. It has motivated me to sign up for my first 5k!
I have been doing a lot of interval running and yoga!
I did workout #1 and I was sooo sore the following day!
Monday: Did some yoga today for my off day! Now a nap on my snow day!
I loooooove sabra! and this weeks workout looks like a sweaty one (:
Just finished Week 2 workout. What a great way to turn around a rainy day….I feel fantastic!
Ok. Workout 2 was a tough one… but just completed it! Thanks so much for posting!
Workout 2 for me today.
Looking forward to some shoveling after work on this snowy Monday to get in some extra exercise!
I love the pine nut hummus. Yummy! My workout today will be CrossFit after work. Cleans. deadlifts, and lunges.
I love sabra! What a great prize pack.
Great video again this week!
I did 20 minutes jog on treadmill, workout #2 and 5 minute ab burner video.
I kicked off this week with a five mile treadmill run! Love some Sabra hummus!
Did some steady state treadmill–trying to increase my speed 🙂
Doing tabatas and love/hating every second of them!
I am on the last week of 6week6pack and planning to start Week 1 next week mixed with my half marathon training! Perfect timing for my next workout challenge!
I’ve started doing more interval runs and cutting my exercise frequency – quality over quantity!!
Starting the week off with some yoga and crossfit later tonight! Love the tabata style. It is no joke.
I did workout 2 today!!! I loved it. That barre burner was a nice addition to my shaking legs!!! I loved it!!!!
I usually try to follow the workouts on the CrossFit site and modify them so they’re more my level. I love adding some Winter Shape Up workouts in the mix too!
Checking in. Can’t wait to kick out the workouts for this week. Such a great feeling of accomplishment when you’re done!!
I did my final week one workout yesterday (I think my lungs were sore for a couple hours afterward), and I am going to my 90-minute yoga class today. This week’s WO looks intense. Jumping lunges are so tough for me!
Checking in! Upper body weights and treadmill sprints this morning. Starting the week off right!
LOVE LOVE LOVE hummus! it’s my off day today but im going for a skate on the Rideau Canal with my friend 🙂 should be magical
Looks intense can’t wait to try it!
Completing Sundays workout today. Loved the first week of winter shape up !
starting the week with a bit of cardio tonight & upper body circuit
I will be doing Workout #2 and cardio tonight after work! Excited to try Workout #2!
I did a wonderful slow burn vinyasa practice this morning….excited to do WO#2 tomorrow!
I did level 3 of the 30 day shred. I have one more day left and then I’m done and moving on to something else. Perhaps a little T25?
Rest day!
Just did the week 2 workout and it was great!
I did a 5 mile run with an upper body workout this morning!
Loved Week 1! Can’t wait for Week 2. I think I will add more strength sets. It looks great as it is though!
Really fell off the wagon yesterday with some pretty greasy superbowl food, but trying not to be too hard on myself after a month of consecutive clean eating. Jumping back on and back to fruits and veggies today!