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! Just finished workout 2 & barre burner. My legs are sh-sh-shakin’!
Checking in: I thought workout 1 was waay harder than workout 2! I loved the first tabata with the jump squats – felt so great! But I wasn’t really huffing & puffing this time. Skipped the barre burner because of a knee problem but will finish off with some stretching!
I had to rearrange my weekly schedule, so today was arest day!
Definitely challenging today! The jump squats tire me out! But I did two rounds of the strength sets and made it work!
Great workout, Gina! I felt like it was a good leg workout, even without the barre burner. Starting winter shape up a week late because I was sick, but excited to join in now!
checking in! week 2 workout + bar burrrrrnnnner!
barre.. 🙂
LOVE this workout! Recommended it already! added the barre video after and some steady elliptical before.
Made it to the gym during lunchtime – cardio and strong lifts!
Love that barre burner!
Because of the impending 8-10 inches of snow we’re supposed to get tomorrow I had to switch up my workout schedule a little bit. I went to a heart pumping, booty shaking Zumba class tonight and will do the WSU week 2 workout tomorrow…hopefully during my official snow day! *Fingers crossed*! 🙂
Just did my steady state!
Today was 40 min of steady state for me. Treadmill :-/ much less fun than our week 2 workout!
Workout one and plank burner complete! I’m not sure if I should do barre stuff while training for a marathon, but core work is always needed 🙂
Bleh couldn’t do today’s workout because I’ve caught a cold- can’t wait to feel better!
LOVED this weeks workout!! I think it was even better than last weeks! I liked the tabata style because short intervals are so much more motivation for me. Havent done the barre burner yet, I’m sure it will kill me.
Did my steady state!
WOWIE!! Workout #2 and 45 minutes of cardio complete and I am tired! Legs. Are. Shaking.
I did the WSU Week 2 workout and the barre burner this evening, with a Fitness Blender warm-up and cool down. Those jumping lunges are no joke 🙂
Today for my workout I danced for 30 minutes to my favorite playlist. It got my heart rate up and was super fun! Tomorrow I’ll be doing the week 2 workout and I’m looking forward to it 🙂
Did Week #2 WO w/ barre burner this afternoon! It was so much fun to switch things up from last week. Also did some crunches. Will try to force myself to do some foam rolling in a bit. It’s not that foam rolling is hard, but after I’ve showered and am snuggled in, it’s tough to force my lazy booty off the couch!
workouts are still super thanks to winter shape up!
Mama Gina…. My thighs are crying! Great workout!!
Checking in for today’s workout! Definitely got my legs shaking!
First checking in for yesterday…a 3 mile run at lunch!
And today was the week 2 workout plus barre burner…my booty is feeling it!
3 mile run today.
Worked my lower body using a random video from youtube today. Felt so good!
Did Workout #2 today and the barre burner, and wow, what a great workout!! I’m going to be super sore tomorrow. Loved the different Tabatas, compared to the longer intervals last week, made it feel so much faster ;).
Did workout 2 tonight! It was a good one, loved the tabatas!
Did week 2 workout and barre burner this morning. I have a feeling my booty and thighs might be a little sore tomorrow. Tomorrow is going to be a rest day but I am sure it will involve some shoveling.
Did workout #2 and Tone It Up’s Love Your Abs & Arms tonight! Loved the second workout and I really appreciated 20 seconds instead of 40 this time 🙂
Ran 4 hilly miles today and felt great!
Great workout 2 this morning! And the saucy chicke was delicious. Especially with a 3-2-1 cake fore desert!!
barre
Just finished & it was a burner. Did the barre workout once this morning & again right after workout 2. Felt pretty good.
Workout 2 is awesome! I feel like I was maybe even more motivated with tabata style than hiit because they’re so short but intense! Thanks do much for walking us through and working out with us. The videos are what keep me going! And I love that barre burner!
Whew! Week 2 workout at the hotel gym today. Good stuff!
Rearranged things a bit and did steady state today. Ran 2.5 miles then came home and worked in the yard. I raked leaves and helped my husband extend our patio. I mixed 3-4 bags of concrete. Hard work! Whoo!
Also checking in for yesterday…did a 2 mile power walk with my husband.
Loved the Week 2 routine! And the Barre Burner is a (killer) favorite as well!
Oh man, workout 2 + the barre burner was intense. My thighs are quivering. 🙂
Ran for 45 minutes today!
Checking in for yesterday and today – Yesterday I did a Cross Fit boot camp and today I did 2 miles on the treadmill before work.
Ahhh, I should have posted twice – once for yesterday and once for today!
Checking in for Tuesday: Since I did workout 2 yesterday, today I did Fire 45 from one of the workouts I have here at home.
Just finished week 2 round 1 that barre burner is no joke!!
Did workout 2 today!! Thanks for another butt kicking workout! Also I have my boyfriend doing workout 1 because he asked me for a good workout. He is pretty funny to watch.
Did some stationary biking and a good amount of ab work! Had to deviate from the shape up plan a bit this week.
Did some intense ab workout today from your old videos after doing the winter shape up tabata workout… and then I enjoyed some hummus to reward myself… would love some more 🙂 🙂
I just started the Winter Shape Up today! I’m starting with week 2, and I’ll go back to week 1 after week 4. I LOVE LOVE LOVE the videos. They make me so much more motivated to do the workouts this year. Thanks!
i’m so happy you’re enjoying them!