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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Well, I intended to go to IndoRow today for some HIIT but the car got stuck halfway down the driveway. (over a foot of snow last night!!!) So instead, my workout was shoveling my driveway and walkway. I wore my HRM and ended up burning the same amount of calories as I would’ve at rowing. Go figure. 🙂
Classes were canceled this morning due to round 2 of Snowpocalypse 2014 in the Midwest, so I’m happy to say I could get in the hour-long run I had scheduled for this week! This afternoon I plan on doing one of your many awesome Tabata workouts as a snow day pick-me-up. 🙂
I went to boot camp today! It was the “Filthy 50”. Lots of shoulder work.
Went to a Real Ryde spin class this morning that kicked my butt! Had to trek through a snow storm to get there, but totally worth it!
40 minutes on the bike this morning!
Never a dull moment with these workouts! Love working all different muscles and feeling good for week 2 🙂
I did a spin class this morning for my cardio instead of a run because it was -1 degree outside!
Same workout as last cardio but increased the incline by 1.0 to increase the burn!
I just shoveled snow for an hour! Does that count as my steady state? I am tired and sore!
Took my favorite spin class this AM!
Alternating the workouts a bit this week so today, Wednesday, I did the Week 2 workout with 30 mins of steady state cardio. I feel awesome! 🙂 Really enjoying this year’s Shape Up!
forgot to post but completed workout 2 yesterday and went for a walk during my lunch break- funny it was sunny and in the 30s and felt like a beautiful day! now today i am snowed in and will probably have to use a rest day (except for the shoveling), back at it tomorrow
Today i did a body pump class! My favorite exercise class to take whenever it fits my schedule!
I did my steady state on the stationary bike in my basement. Still snowed in!! 🙁
I did the W2 workout & barre burner last night. My first ever barre type exercise. Pure Barre is really popular here so it was nice to kind see what all the raving is about. It was def a booty burner and i loved it!
Later today I’m going to take a 4 mile jog for my steady state.
I just finished my workout DVD. It was a blend of kickboxing and more. Afterwards, I practiced my plank. My body, mind and soul are shaping up. Thank you!
Did workout 2 and ran 8 miles
Just finished workout 2 and the barre burner along with a bit of warm-up cardio…My butt is not even going to let me sit down tomorrow. Ouch.
Checking in for today….1 hour of snow shoveling as my steady state. Sometimes you have to use what you’ve got to get a workout in.
Got my 40 minutes of moderate steady state in on the elliptical. Great time to catch up on my magazine reading.
Not as sore from yesterday’s Week 2 WO as I thought I would be. Guess I can push it a bit harder!
Did a 40 minute HIIT workout on the treadmill. Sweaty!
Gina, workout 2 is amazingly hard!! Love that you post full videos this year. I don’t think id be able to get through the workout without your cues. The renegade row is really tough for me to coordinate though. Thanks so much!!
Switched up the 40 minutes of cardio for 40 minutes of yoga. I needed some relaxation today.
My butt is still sore from the barre burner, but I’m going to do 40 minutes on the treadmill after work!
Finished a good 40 steady run today!
As an out-of-shape newbie, this shape-up has been an awesome motivator and has pushed me to try new workouts and new foods. But as this newbie, Tabatas were a little intense! So I did a couch to 5k workout today and a biceps/back workout. Love all the motivation and support this offers!
Tuesday workout – Crossfit! Super tough class, but glad I made it!
Today’s workout was teaching Body Pump, and I might try to go for a short run tonight.
This one was not as tough as week 1, so I did it twice… then I read your advice to not do it twice. woops! Still a great, sweaty workout!
Tuesday was 40 min steady state on the elliptical (tough workout day for. Me. Body wasn’t feeling it but I made it).
Wednesday rocked workout 2 for the 2nd time followed by the plank burner. Feeling great! Loving the winter shape up this year. Thanks Gina!
ran a little over 6 miles yesterday, then went to the gym after class for some ellipticall-ing and stair-climbing. 🙂
Counting my snow shoveling as my steady state today!
Last night was my night off, but I’m heading back to the gym tonight! My workout Monday felt so good, hopefully I can get that tonight again!
Today’s workout is active recovery… A long walk with the babe and the pup.
I did a steady state run yesterday on my lunch break and a hiit/strength workout today. I haven’t done workout 2 yet but I’m gonna make it happen tomorrow
I had planned for today to be a rest day since I took a TurboKick class on Monday, but I ended up snow blowing and shoveling for about 2 hours this morning and managed to work up quite a nice sweat 🙂
Booty still sore from the barre burner yesterday! Hitting the treadmill for 40min steady state in a little while.
Oh my! Got up early to get to the gym for my steady state cardio day… as the snow was falling. Got home in good time that I wasn’t stuck in all of that yuck. Then, proceeded to shovel the driveway TWICE for an extra burn. Yeah… I was totally beat yesterday. WHEW!
Wednesday, check!
Thanks for another great workout!
Loved w.o. #2! It was a tough one
Wanted so badly to do WO2 today, but I figured with 2+ hours of shoveling that might be a bit much. Did the plank burner, arm burner, and another ab burner to get a bit more strength in. Definitely looking forward to WO2 tomorrow!
Help – I left for vacation last week feeling the fittest I’ve ever felt. I even ran on the beach and it was awesome (and I’m not a runner) at all. I went snowboarding too and hit it hard, but haven’t worked out once since this week – it’s like I’ve forgotten how to get myself to the gym and get going. I feel like a slug and need to get it back.
45 minutes on the elliptical this morning! Feeling great!
Checking in: Sick today 🙁 taking it easy so I can hopefully bounce back tomorrow.
I was planning on running this morning, but when by fitbit buzzed me awake, I just wasn’t feeling it. Rather than beat myself up over skipping my workout this morning, I have vowed to put in my four mile run later this evening 🙂 Just have to get through work first!
PS- did the plank burner and workout 2 yesterday and my legs are FEELING it today–wow!
After a rubbish day I feel super-glad I had the shape-up to motivate me to do yoga today as planned. I feel much better (and calmer!) after completing the Tone It Up Love Your Body yoga vid!
Feeling workout 2 in my legs today! Love that. I’m getting dinner around and them heading to the gym to do my steady state. Keep up the great work everyone!! I love my WSU community!
checking in. I swam today. I wanted to do workout 2 but had a drs appt to see what is wrong with my foot. good news, I don’t think it’s serious so will try workout 2 yet this week.
Tuesday: Snowed in in Boston and this made for the perfect at-home workout!