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
You might also like:
780 Comments
Leave a Comment
This site uses Akismet to reduce spam. Learn how your comment data is processed.
Sunday I did an awesome Steady State on the Spin Bike and Elliptical, and because of the time difference (being in Egypt), I don’t get the new workouts until Tuesday morning, so I did the Xmas Crumble and a barre burner on Monday instead – great sweat sesh. 🙂 Tuesday was a nice break for my off day, but I’m super excited to do Workout 2 + a plank burner after work today. 🙂
i went to zumba for the first time in 5 months today!
Plank burner…LOVED it!
Love, love, love Tabata!! Workout #2 was fantastic!!
Thought about taking a rest day but went ahead and ran instead. The treadmills were full so I looped around the indoor track (24 laps!) for 3 miles. Great thing was that there was a guy just ahead of me that I used as my rabbit (and eventually passed). Kept a “comfortably difficult” pace and enjoyed a bunch of old school stuff that kept coming up on my Pitbull station. Another nightly walk with the pups when I got home too.
No workout for me today =( Taking care of a sick toddler, and now that she’s sleeping, it’s time to catch up on work. I was really looking forward to this week’s workout too… Hopefully she will be better soon. I don’t like seeing her sick 🙁
Just checking in after today’s workout! It was my first time doing Tabata and it felt so good!
Did my 40 min steady state on the spin bike today while enjoying Netflix!
5 miles on the treadmill while watching “Property Virgins”-and I just did 17 flights of stairs at work!
I did a mix of lower body videos including one that was aiming to make my bottom “round and profound!” All together, it was lower body weights, HIIT, and some yoga to cool down/stretch.
just did HIIT #2 and i really enjoyed it. feeling great!
My first fitnessista workout! I’m hooked. 🙂
My little one welcomed me with a 3:16 AM wake up call. Hitting the treadmill for a steady 40 minute run. Doing it fast before I change my mind!!!
did some hiit type running thrown in with LOTS of kettlebell swings this morning. definitely huffing and puffing by the end.
Checking in: 1/2 hr. walk with my Shih Tzu. 🙂 I am going to the gym later today for some legs as well.
Just did Workout 2 with 3 rounds of the strength sets. Great workout!
Day 3 check in- going to the gym after work to run 4 miles on the TM! Woot!
I’m behind, but I’m totally starting week 1 today!!!! Can’t wait because I’ve been slacking on working out lately and need to get back into it! (PS- love sabra too – roasted red pepper is totally my fave at the moment)
Oh my. Those tabatas are hard-core!
4 mile run with my running group today.
Wednesday Update! Yesterday I got in a 10 minute yoga warm up, week 2 workout, barre burner, and 10 minute yoga cool down. I’m a little sore today, but not as bad as week 1!! Plus I had so much energy about 1 hour later that I was dancing around my living room trying to do handstands. 🙂
I walked 35 minutes on the treadmill this morning. My knee has been really sore so I wanted to take a break from running.
Love the week 2 workout! Did that and the barre burner yesterday. Apparently I have no abs to speak of, but did what I could and am looking forward to getting stronger! Horseback riding lesson tonight for my steady state.
Did a little warm up on my treadmill followed by the week 2 workout, great way to start the day!
40 minutes on the bike – done!
Did week 2 workout this morning! I ended up doing the strength sections 2 times (not the tabata’s, that would be craziness) + the barre burner. Gonna feel it tomorrow!
I am checking in before my steady state workout today to hold me accountable…I WILL go to the gym during my hour lunch break and do 30 minutes of cardio! Probably don’t have time for 40 minutes but its better than nothing 🙂
Week 2’s workout was AWESOME! Loved it. Was snowed in on Tuesday, so did workout 2 + plank burner. Dripping sweat!
I ran 5.5 miles this morning for my stay state. And because I’m not speedy AT ALL it was a 1 hour cardio session. I love getting it completed in the early morning! Even though it was frigid and the wind almost unbearable.
This was hard, but awesome!
Woke up at 5:30am to the beautiful sound of a snow day alert. Slept ’til 8:45, and was in my guest room, aka workout room doing the WSU workout + warm up by about 9. I LOVE being done with my workout this early, especially when the rest of the day will consist of romantic comedies and tea. SO MUCH TEA! 😉
Hi Gina,
I tried the week 2 workout – and honestly it kicked my butt. Literally. I am SO sore that I can barely walk 🙁 Wearing compression gear and taking some painkillers …I must have overdone it by working out on sore muscles because I don’t see anyone else commenting that they’re in pain like me!
Is anyone as sore as I am after Workout 2 and the barre burner? I did them both Monday afternoon. I am still sore in my quads and groin….mostly my right leg….
May have to put off doing the workout again until Friday! 🙂
Me too! My quads and glutes are still incredible sore …painful actually – and I did the workout on Monday too. I don’t think I can do the workout again this week 🙂 Have to stick with swimming!
not sure what workout i will do tonight. either yoga, cardio + barre burner, or ab workout.
Still sore this morning and ran for 45 minutes as a “steady state”… it was PAINFUL but in a very good way! Workout 2 is a winner! Can’t wait for tomorrow to add in the plank burner! And maybe an arm burner too!
Had my aerials class last night. I started running before to sneak in cardio but it also helps to warm my muscles up and get me to stretch better.
Today will be my first day for the week 2 workout. Excited to get all sweaty without having to be out in the snow!
checkin in!
I did workout 2 today. It was a good one, and perfect for a snow day! Thanks!
Did my steady state on Monday and skied on Sunday…not sure what that counts as. It’s cardio with a little bit of strength training I guess with all the equipment?
Rest day for me today, I am so sore from workout 1!!!
I’m a day ahead but loving this week!
Monday: Work out Number 2, plus two hours of teaching dance
Tuesday: 40 minutes steady state cardio (elliptical)
Wednesday: Heading out right now for work out number 2 plus plank burner!!!
For cardio today, I did my bike commute (well only half so far…) and 20 mins on the elliptical, plus a good deal of stretching because I am sore from workout 2 yesterday!
My booty!! It’s so sore today from the curtsy lunges in the barre burner. May switch the steady state for some foam rolling and yoga. Woowee.
i am looking forward to doing a few burners tonight before or after gymnastics 🙂 its been SUPER busy with gymnastics and homework (lots of almost all nighters!) so i havent been able to do a separate full workout :/
Finished Week 2 workout with barre burner yesterday(sorry for late checkin). MY booty and thighs are in utter sheer pain and unable to even walk. Thanks Gina 🙂
just finished 30 minute interval training on the elliptical. it was tough after yesterday’s workout but i pushed myself to the core.
I started of the day with my steady state for the week, a 20 minute jog on the treadmill and then 20 minutes on the elliptical, while it snowed outside. Is it Spring yet?!
Busted out the Week 2 workout + Barre burner this morning. Felt great but now hitting a slump at my desk. Fitbit tells me I was restless 25 times last night so I think some green tea might help push me through the day. Happy Wednesday everyone!
I did a shorter steady state this morning-2 miles on the treadmill. I hate the treadmill so any time I stay on it more than 5 minutes goes down as a win! I wanted to be outside, but the cold wind was hurting my face so I settled for an indoor run.
Just completed week 2 workout! Feel good but those squat jumps are tough!!