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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blizzarding outside, so insanity it is!
doing the elliptical tonight at the gym and some planks!
Rest day today then workout 2 tomorrow.
Just watched the week 2 video- looking forward to trying it!
I walked 30 minutes at the gym this morning!
I am so in love with Sabra hummus…I did an indoor workout with pull ups, squats, burpees and lunges.
Early morning run!
I love this winter shape up! I didn’t take today off and took a spinning class. I can’t wait to try your workouts this week.
I ran 2 quick miles tonight on the treadmill before dinner!
Rest day today…sore knee from tabata jump squats on Sat 🙁
Resting today but can’t wait for Workout 2 tomorrow.
I thought I won the leggings for a second!! But then no email 🙁
Holy moly, I love Sabra! And this workout looks killer-can’t wait to go for it tomorrow!
Had to do a little switcharoo with my schedule-just did wo2 w the bare burner…my legs are on fiiiirrrraaa!
Omg. Sweaty mess!!! Woo. Week 2 + barre realllly did it for me and my pal.
Just did Week 2’s workout and the Barre burner. Oh my shaking legs.
Today I did some toning routines and one of your treadmill routines. I still feel amazing hours and hours later. Can’t wait to tackle the week 2 workout tomorrow!
I’m loving winter shape up workouts so far!
Did workout 2 just now! I didn’t sweat as much as workout 1 so I added in a plank in the end – maybe I’m stronger, or maybe I didn’t push enough… I like to believe in the 1st option 😉
Will challenge myself more in the next workout 2!!
I just finished the week 2 workout! So much fun!! Thank you,
First day of workout 2! Loved this one – only having to remember two moves for each tabata round is great for a klutz like me!
Today was my rest day…tomorrow back to it!
I did 40 easy minutes on the bike and some foam rolling today after being super sore from WO #1 and hot yoga yesterday. Excited for W#2 WO tomorrow. It feels so good to look forward to a workout instead of dreading it!
I did a HIIT workout vid from youtube and then a quick 10 min arm burner!
I’m making today a true rest day and watching a movie with my husband tonight!
Rest day! Tomorrow will be crazy but I’m ready to start the day with workout 2!
Checking in! Week 1 complete and already feeling stronger:) Worked at the hospital last night so missed all the superbowl hype and yummies on my commute home. Completed workout 2 and barre burner this morning. Took a Zumba class tonight followed by a mile run on the treadmill. Working two twelves tomorrow and Wednesday then back at it. Workout 2 left me with some noodle legs! Love tabata! Thanks:)
Just did workout #2 (with 2 strength sets each time) + Barre burner. LOVE! About to take the pups on their 15 minute walk and then relaxing for the rest of the evening 🙂
Cardio day for me! 5 miles steady state.
I switched it up a bit and did 30 mins on the elliptical and the week 2 workout!
Cardio kickboxing tonight! Lots of switch kicks and abs. 🙂
I split my time between the elliptical and bike today.
Ran 5 miles on the treadmill after work today!
Today was a rest day!
3 miles on treadmill
Loved workout 2 this morning!!
40 minutes of Solibeat!
Cha-cha-cha-check-in for week 2! I’m a schedule shuffler over here, so I did my first try at workout 2 today. I think next time I’ll do three rounds of each strength move since I’m really trying to tone up those arms before donning a bridesmaid dress in the spring. Another great workout, Gina! Thanks for all your hard work! PS – the barre burner made me burrrrrrrrrrrrrrrrrrrrrn.
Did workout 2 in the basement of my sorority house today! I was a sweaty mess
Mmmmmm. I love me some hummus, and Sabra is definitely a family favorite! Today I did strength, intervals on the elliptical, and finished up with leg lifts on the bench. Those things kill me!
Did an extra bonus run last night after workout 1 in the morning, so am glad for a rest day. Excited to watch workout 2 tonight to prepare for tomorrow! Really helped to watch ahead of time last week to visualize doing the moves. Thanks again!
Long walk in the snow pushing the stroller . . . it was tough!
Very much enjoying this rest day!
It was a rest day for me today but I’ve got my bags packed & I’m ready for a serious sweat sesh tomorrow. Woot, woot – week 2, let’s get this winter shape up party started!
I got in 5miles on the treadmill-it was snowing outside!
30 minutes of cardio – 10 on stair master, 10 on treadmill, 10 on elliptical!
Sabra is my absolute favourite hummus! Finished workout #2 tonight because I’m using my rest day later this week. It was lots of fun!
Rested (or spent 6 hours studying in the library…) today. Looking forward to weights and a run tomorrow morning!
moved the workouts around a bit and just did 40 minutes on a stationary bike. my legs are jelly!
I can’t do the shape up with you this time around (injured hip only allows light resistance spinning) and I’m missing it! But I did spin today
Just finished workout 2 (modified for pregnancy) and did the barre burner twice – love that one!