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 did a bunch of different pilates workouts from pinterest on Monday. it felt great!
and week 2 workout is DONE! i did 3 rounds of strength before moving on to the next tabata round. whoaaaa. I’m a sweaty mess! i love these workouts! they’re different!
Done with workout 2 and the barre burner! I so need to work on technique with those lunges and renegade rows – woof. But it’s done!
Sweaty workout number 2 this morning followed by the barre burner. Was definitely shaking… in a good way 🙂
I just finished week 2 workout and finished it up with the barre burner! Loved it!
Week two workout and barre burner done! Shaking legs!
Just did my best with Week 2 workout. It’s a challenge
Love the workout videos. Love me some Barre:)
My daughter and I did Week 1 workout last night. Great workout! We plan to do Week 2 on Thursday.
Just finished workout #1 + barre burner! My glutes are on fire!
Looking forward to doing the week 2 workout along with the barre burner! I did the barre burner a while ago and am excited to bust it out again 🙂 Everyone needs a little booty workout!
I did workout #2, the barre burner and the plank burner for my workout of the day! I have actually never done Barre before, so my muscles were burning and shaking at one point. That is definitely a sign of a great workout! 🙂
Good morning, Tuesday. Planning on week 2 workout and barre burner this afternoon with some yoga warm up and cool down thrown in there for good measure. 🙂
This workout it great! Although I almost lost it in the barre burner when you said “now go as fast as you can” Ouch! 🙂
Doing a run tonight, so going to do week 2 video tomorrow!
Did Week 2 Workout this morning and it was a great one! I used your tip to do three rounds of the strengthening exercises, plus the barre burner and it was awesome! ps LOVE sabra hummus!
Today is my rest day.. i was going to try to push out Workout 2, but I know I need more leg strength then my sore legs can give today! Taking a breather, then starting tomorrow.
Holy cow! That barre burner rocks!!!!
gina you did it again!! my legs are absolutely shaking… and i thought they were strong!
Work out 1 a run/walk for 2 miles and then barre burner! Wow!! good thing I got up early to give me time to get ready for work, my tush is on fire! I love it!
I’m looking forward to killing the Week 2 workout & barre burner tonight when I get home from work!
Totally kicked my butt. But in a good way 🙂
I just finished week1 last night and am looking forward to week 2! Loving that these are workouts I can do anywhere! I traveled for work this week and packed my weights! 😉
Today I am going to try that barre burner before my evening workout class. Can’t wait to feel the burn!
Checking in for this week so far:
Sunday – Arms, Shoulders, & Abs
Monday – Off (Started getting sick, so I decided to make a huge juice and rest after work)
Tuesday – Easy cycle or some pilates videos at home (Still feeling under the weather, but hoping to feel up to Workout #2 tomorrow)
We are about to get hit with another snowstorm, so the gym may not be an option today or tomorrow (and definitely no running outside). I love that I can do your workouts at home with minimal equipment and still get in a great workout … Thanks again!
Today’s workout done! Phew am I a sweaty mess, but I loved that barre burner!
My legs were uncharacteristically sore following Sunday’s workout (thinking the lack of sleep I got Sunday night) so I did an easy 25 minute interval program on the bike yesterday night to loosen them up, and decided to put workout 2 off until tonight. Looking forward to it and hoping I will be able to walk straight tomorrow morning haha
I ran 6 miles including some hills this morning for steady cardio!
My rest day yesterday including shoveling and some yoga stretches. Workout 2 (with 2 extra strength rounds) and barre burner today. Thanks, Gina!
I had a great workout last night! Ran and did a few squats, etc. I had taken the weekend off, but also was extremely active, including carrying 50 40lb bags of wood pellets down to our basement with my husband. I considered it a mini workout for my saturday 😉
Heading to the gym this morning for some steady state cardio but will try to do the barre burner when I get back!
Today I did a 45-minute strength circuit with the Nike+ Training Club app (which is a total life-saver, especially when you don’t have much equipment or space!). Tomorrow I hope to do a quick Tabata work out from the Winter Shape Up plan before my run!
I had a free personal training session this morning (because I joined a new gym). It was an amazing workout. So sweaty! If only I could afford to do that every day 😉
Did 45 mins of steady state cardio yesterday!
Went to a bodypump class with my husband last night
was going to do your workout today, but found a free Lean&Fit Train Like an Athlete class put on by lululemon! so im obviously going to try that out! 🙂
ran four miles today and did a pull up ladder (1 pull up in 1 minutes, 2 in 2, etc etc)… ended up doing 6.5 minutes!!
I absolutely love your blog, been reading for years now and I feel like we are virtual friends at this point (sounds creepy, promise I’m not a stage 5 clinger, haha). This is the first year I am not doing your WSU and it makes me sad! But it is because I am training for two Ironman races (Raleigh on 6/1 and Louisville on 8/24) in addition to a few Marathons/Relays/50 Milers. So, I am following a different plan, but still want to post and feel part of the gang:
Yesterday: 2 hour masters swim practice (speed and catchup drills) for ~2.5 miles of swimming in the evening; Crossfit for one hour before work; 3 mile stride training at lunch.
Today: Sprint drills for a total of 2 miles at lunch; 8.2 mile run home this evening, 7 mile continuous then I’ll stop at crossfit on the way, do a one hour workout, then the remaining 1.2 mile run home.
Checking in for Workout #2 yesterday and 40 minutes steady state cardio today on the bike. Beast mode is in full affect!
Gina, do you have any advice on overcoming muscle imbalance? I’m recovering from an injury to my left foot and 3 months in a boot, 2 of which were non-weight bearing (horrible!). My doc released me to exercise, aside from running or jumping, and my left leg is much weaker than my right. Any recommendations on how to train up my weaker side would be awesome!
Thanks for the Winter Shape up!
Just finished Week 2 Workout and the Barre Burner! That burner was pure torture but it truly is my weakest area! But I’m seeing some changes in my abdomen this week that I’m excited about, so that’s good motivation!
just finished workout 2 and barre burner–wow! Loved the tabata sets. So hard but over quickly:)
I’ve been getting about 30 miles of running in each week–that’s a lot for me.
forgot to mention: Yesterday was a rest day for me–just stretching and catching up on Downton:) I really like having Monday (the worst day of the week) and Friday (the busiest day of the week) as rest days. Why have I never thought to do that before?! Thanks Gina!
Loved this workout this morning! As you suggested I did 3 sets of the strength. Especially like the leg lift combo! Look forward to doing it again on Thurs 🙂
First day workout 2 done! DId the plank burner after, which is a challenge. Can’t wait to come back to all of these next month and see how much more I can do (pushups and side planks especially!)
I’m moving and won’t have a gym membership anymore. This will be perfect to keep me moving until I get settled!
Monday’s workout: 40 minutes on the stairmill and plank burner
Tuesday’s workout: couch to 5k week 1, chest/tricep workout, and 30 minutes incline walk while indulging in the latest issue of Women’s Health. Gonna try workout 2 tomorrow!
Well I started out this morning with a 5 min warm up run which turned into over 2miles then did workout 2… Followed with a second strength set from the workout then did the barre burner… I’m already sore… Ha!! Burpees kill me every. single. time. Love it!
3.5 miles of running and 15 minutes of interval rowing was yesterday’s workout and today with be the Week 2 workout! So excited for some HIIT!