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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Did week two just now. Love it!!! Tomorrow I’m going to do my run and for the rest of the week I’m going to try to do the three rounds of strength to the workout. I forgot how much I love strength training!
Another great workout this week! Thanks, Gina! Checking in for workout two + barre burner. Nice combo.
Workout 2 this morning. I did a plank burner instead of the barre burner. Loved the format of the workout!
I’m so lazy because I legit just sat at my desk and watched the video like it is a TV show. I’ll be doing it tonight though!
I am excited/nervous to try workout 2 today! Those tabatas look serious, but no 180 squat jumps (those were the doozy for me last week) 🙂 I’ll be back to check in and let you know how it goes…
Oh my! Ww#2 and barre burner done. I’m still shaking in my quads. Thanks Gina:)
i’m planning on getting in a 30 min walk later this morning 🙂
Today I took a Zumba class, then did workout 2 and the barre burner, followed by a 20 minute walk on the treadmill. Tough workout, but I liked it! I especially like the variety and that once I was done with a tabata or strength set, I knew I didn’t have to do it again!
Workout 2 and barre burner done! Great combination!
ugh
You ok?
Workout 2 today.
OH MAN! I did Workout #2 and the barre burner yesterday….definitey feel it in my quads and glutes! I honestly didn’t expect to be overly sore while doing the workout, for some reason, but I’m more sore after this workout than I was with workout# 1! Thanks, Gina!
i am definitely feeling these workouts – like FEEEEELING them.
Ran 4 miles outside in the snow, 20 degree weather. It was actually quite beautiful and still at 6:00 in the morning.
Workout 2 was a killer! My muscles are still tired the next morning.
Yesterday I did some steady state on the bike and an intense back/arm workout. Working on reducing my assistance on the pull-up machine! WSU Workout #2 on the agenda for this afternoon, snowed in at home.
Just did workout 2 and barre burner. Just the area i need to work the most. Loved it. Thanks again for your work! !
Did a great HIIT session and upper body workout last night!
Gosh, that workout has made me even more appreciative of the rest day yesterday!! Thanks for the sweatiest workout yet – I’m not looking forward to walking tomorrow!!
I am just loving the videos you made for WSU, especially the fact that there are modifiers. Just amazing!
:)!
Workout 2 and barre burner. DONE. THANK YOU!
Checking in – Completed the week 2 workout – it was pretty awesome. I did two rounds of strength between each tabatta and round and then I did a zshred. I was rushing between working and working out so I missed the barre burner, but I will add it in another day! Thanks again for the awesome workout and the video, very motivating.
Completed 1/2 mile warmup run, week 2 workout and barre burner this morning. I was dripping sweat by th end! My booty was also shaking during the burner – it will be interesting tomorrow.
workout #2 finished yesterday! So good 🙂
I wasn’t able to do my usual gym trip today, so I was so pleased that this workout (Winter Workout 2 + Barre video) kicked my butt!
Workout 2- check!
Today’s workout had me pretty tired and sweaty at the end. Weights followed by an hour of six minutes running and three minutes walking on the treadmill. I finished with a mash-up of parts of last week’s workout and the November Knockout workout, and rounded it out with a one-minute plank. Rough stuff!
Loved the barre burner!
Week 2 workout today– love tabata!! 🙂
Today is my rest day. I am enjoying it!
Switching things around this week – completed the steady state over my lunch hour today. Plan to tackle Week 2 workout tomorrow.
That workout looks awesome!
Hellooooo, barre burner…..ah, my quads DID “feel the burn” 😉 yes, A cheesy statement.
Great combo-workout #2 and barre burner!
work out 2 done! that barre burner definitely killed my legs!
Did a body pump class today but very excited to try the second workout tomorrow! Was watching the video in college today and almost left class to go straight to the gym 😉
I did 40 minutes cardio (treadmill run + elliptical). I also did some arm weights. Workout 2 again tomorrow.
Did Week 2 workout AND added a 5 min kettlebell workout to the mix.
Just did the Workout 2 and Barre Burner. Geez oh do my abs and booty burn. Loved every second!
Did “Hasta Que Salga el Sol” for my warm up today–loved it! Then finished Workout #2 with three sets of the strength combos and the barre burner! Super sweaty:)
Eek! Workout 2 tonight.
Just finished workout #2. I did two rounds of each of the strength intervals and I feel the burn!
Had plans to do the workout today but have been sick 🙁 So just stretching and foam rolling again.
Just completed workout 2 and plank burner. I love how short it was and how sore and sweaty I was by the end. You really can get a great workout at home in 30 minutes or less.
Holy-shaking-thighs, Gina! WO#2 was killer! Didn’t have time to add the barre burner, but hoping/planning to get it in tonight after the kiddo is asleep. #wintershapeup, oh you hurt so good! 🙂
Checking in! Workout 2 was great!
Im traveling today so took an off day. I’m excited to try out workout 2 in the morning!!
Did Week 2 workout today and the barre burner. My legs were definitely shaking during the burner!! Thanks, Gina!
WELL I was gonna go for a light jog on the indoor track at the gym but we got sent home early from work due to inclement weather so I’ll be doing some light cardio and LOTS of stretching and hydrating tonight (PT test tomorrow!)!
Making BBQ dry rub chicken drumsticks and grilled asparagus for dinner – YUM!
Slept in this morning instead of starting my day with jumping lunges, but I just got in WO#2 and the barre burner. It was a good one!
When my husband asked what kind of workout I did, I told him it was tabata, and he said, “Isn’t that a kind of bread?” Um, no.
Great workout! I haven’t done my Physique 57 dvds in a while, and the barre burner was killer. It’s amazing how such a short time can make you shake so much! The tabatas were fun too, after doing your Frost HIIT 40/20 intervals, the 20/10 felt easy so I could go faster!