Winter Shape Up 2014 Week 3 Workout + Sizzlefish and Cabot giveaway
Hey guys! Happy Monday and happy third week of the Winter Shape Up! Just finding out about the challenge? Be sure to check out all of the details here, along with your meal plans, workout and form cues. Thank you so much to everyone for participating and for your awesome feedback!
As I mention in this week’s video, this is the week that determines whether you are going to finish strong and victorious, or fizzle out. Don’t let it happen! Make the commitment right now to finish with the same intensity and motivation. You’re halfway through already, and I hope you’ve been able to see some awesome fitness gains and a boost in energy.
Here’s what the Week 3 workout schedule looks like:
10 minute steady state: anything you’d like. Treadmill, elliptical, Stairmill, dancing, spin, you name it.
Hill 30 minute booty blaster (you can jog during this workout instead of running, if you’d like)
Plank and pushup challenge: try to hold your plank for as much of one minute as you can. (If you need to take breaks, it’s ok! Just set a timer for one minute and plank as long as you can. Come back after any rests until the minute is over.) Pushup challenge: set the timer for one minute and bust out as many pushups as you can during the minute. Modifications are fine! Wall pushups, knee pushups, clapping pushups… your choice
Flexibility day: take a yoga or Pilates class you love, or enjoy a nice long stretch.
10 minute HIIT: Alternate 30 seconds easy, 30 seconds HARD for 10 minutes total.
Feel free to shuffle around the workout plan to accommodate your personal needs and schedule. The beauty of Winter Shape Up is that you can participate as frequently as you’d like, and will hopefully get some new ideas to change up your routine. A friendly reminder: do not perform high intensity intervals on consecutive days, and avoid working the same muscle groups day after day. Your body needs a chance to rest and recover. As always, check with a doctor before making any fitness or nutrition changes.
Let’s get this Week 3 party started!
Here’s the video:
printable/pinnable:
And tips/form cues:
Tips:
Make sure that you’re warmed up before starting this workout with at least 5 minutes of moderate intensity cardio. This workout is a little different from the last two, as you’ll perform your strength first and then the HIIT in a solid set at the end. Pace yourself! It feels really easy at first… and then it’s not 😉
Watch Meredith if you’re looking for more of a challenge and Megan for low-impact modifications. Be sure to honor your body and any considerations you may have.
HIIT training is intense! Be sure that you have a solid cardio base (at least 30 minutes of steady state cardio) before experimenting with interval training. You could always just do the 10 minutes of strength and follow with 10 minutes of steady state instead of the HIIT.
Strength:
Plie squat and bicep curl: make sure your legs are wide, and toes are turned out 45 degrees. Squat keeping nice posture, core tight, and endeavor to get your thighs parallel to the floor. As you come up, complete a regular bicep curl
Squat to overhead press: touch the floor with your weights, then come through a bicep hammer curl into an overhead press
Jumping squats: land with a soft knee and power up as high as you can during the jumps. Low impact modification is to touch the floor, then reach up towards the ceiling.
Single leg deadlift row: you can do this without the single leg option to make things a little easier. Make sure to keep a flat back, a tight core, and squeeze your shoulder blades
Overhead tricep extension : keep the weights framing your face (avoid letting the elbows shoot out the sides) and as you extend, squeeze your triceps and exhale
Chest press and hip raise: squeeze your chest to perform a standard chest press, and as you extend your arms, perform a hip raise, engage the core. Keep a 90 degree angle with your elbows as you lower the weights
Side leg drops: make sure to keep both shoulders glued to the floor and use your obliques to drop your legs towards one side before carefully coming back to center
Plank: hips down in line with your body. You can do any plank vacation you like 🙂
*If you find yourself wanting a longer workout, you have a couple of options. You can repeat the strength set in a circuit, up to 3 times total before completing the HIIT. This will increase the workout time to 40 minutes. Or, you could do 2 HIIT rounds for a 30-minute workout. I wouldn’t recommend repeating the HIIT set more than once. Remember: work out SMARTER, not LONGER.
Many thanks to our amazing Winter Shape Up sponsors:
(White Plum, Sabra, Reebok, Cabot, Stonyfield, Sizzlefish and Fitfluential)
and congratulations to last week’s Sabra winners:
Alexandria and
Mary !
Both winners have been emailed 🙂
This week’s workout giveaway is courtesy of two sponsors, Sizzlefish and Cabot.
Sizzlefish provides portion-sized frozen fish for ideal training fuel. I love the idea that the fish arrives already portioned, along with quick and healthy prep ideas. Two lucky winners will each receive the Omega 3 Protein Mix, which includes two types of salmon, trout, cod, catfish and haddock. (<– I just salivated writing that. Guess we’re having fish for dinner tonight)
The second part of the giveaway is from Cabot, makers of the “World’s Best Cheddar,” and are owned and operated by 1200+ family farms throughout New York and New England. Their cheddar is also lactose-free! This week’s two winners will also receive a $25 gift box of Cabot cheese:
To enter, be sure to check in on this post every day during week 3! (Yes, you get 7 chances to enter!)
I’ll announce the winners next week in the Week 4 post. The shape up is flying by!
Cheers to making it though the week 3 hump! Smooth sailing from here on out. You can do it 🙂
Let’s get this party started.
xo
Gina
*Be sure to post your sweaty workout pics and clean eats on Twitter, Instagram (@fitnessista @fannetasticfood #wintershapeup) and in our Facebook group, too! We love seeing them 🙂
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I am really excited for this week!
I took my planned rest day today. I’m looking forward to this week’s workout; it looks deadly!
I’m excited to try the week 3 workout! Weeks 1 and 2 have kicked my tail…in a good way!
Can’t wait to try out workout 3 tonight!
Week 3 Already! totally excited!
I know today is supposed to be a rest day, but I can’t miss my fave yoga class. 90 minutes of kundalini yoga tonight will start my week off on the right foot!
Can’t wait to get this started today! I like to take my rest days on Fridays and Sundays. =)
Love this one! I really like how they’re all different, I never get bored! I ran for 45 minutes today just to get my week off on the right foot. Can’t wait to do this workout tomorrow morning!
Workout 3 looks great! Have to figure out the booty burner situation, no treadmill and its still snowy/freezing here.
you can substitute with steady state, like a cardio DVD you love! you could do a youtube zumba class too 🙂
Great ideas, I’m thinking bike intervals or a kickboxing DVD. Want to make sure I can match the intensity level!
if you have a bike, you could match the resistance and speed of the walking workout. that should totally work 🙂 xo
Gina, any suggestions for you tube Zumba workouts? I really want to try it but I’m a little intimidate walking into a class with no experience.
check out any of the dances by bordermex. he’s my favorite!
some tips are in this post: http://fitnessista.com/2012/03/focus-on-youtube-fitness/
some dances i love:
http://www.youtube.com/watch?v=18rEKfQsbrQ
http://www.youtube.com/watch?v=Vf0q6qtThF4
http://www.youtube.com/watch?v=u62TjCy-73M
http://www.youtube.com/watch?v=h1sWdqua4E4
Great workouts this week, lady! Love all of your motivation and excitement for the awesomeness that is the winter shape up! 🙂
So excited to kick off Week 3 today!
Yay for rest day today! Did my bike commute and probably some walking.
Ready for Week 3! I got in all my workouts last week and can’t wait to hit it again.
great workout. also LOVING the meal planning and grocery lists – makes life so much easier!
Can’t wait to begin the week 3 workouts!
Yay can’t wait to try this tomorrow! I’m hoping to get a shoulder workout in later on today!
Ohh that workout video looks great! I did an hour of kickboxing this morning! Definitely forgot how much I like it!
counting my gym’s metabolic effect class as week 3 workout: it’s very similar, with strength and sprinting for a 20 minute class, plus 5 minutes each for warm up/cool down. i’ll take my dog for a walk today for a little extra activity- since it’s a balmy 30 degrees here in mass! thanks!
My body decided to force a rest day on me. Stupid cold! I’m glad I got a nice workout day in yesterday.
Today will be my weekly 90-minute yoga class plus a little steady state cardio before class if I have a chance. Week Three looks like a great workout! 50 seconds is going to seem like it will never end, but I’ll power through, I am sure.
I’m so excited for week 3 to start! Today I’m doing a pilates class and going to mentally prepare for this weeks workouts…we have plans a couple evenings this week so it will be a balance for sure to get in my workouts 🙂
did my workout today!
Just did week 3 workout! I’m a sweaty mess!
Excited for this week!! Struggling with a wrist issue so hoping with a few modifications I can still make it thru!!
Hey! I hope its okay Im starting at week 3 and I am very excited! Although it is a rest day I will be going for a 60 minute walk with some other mommies and our babes! Excited for the workout tomorrow!
That HIIT portion of the workout looks intense!
Whoa! Hello workout 3 + 10 minutes steady state! I loved this workout and I was extra sweaty (and smiley) finishing with some cardio on the bike. I love starting out the day with my workout already checked off my list. Now to somehow focus at work. Living for Friday! Loving the Winter Shape Up!
Monday is rest day or yoga.
Did my workout this morning!
Rest day!
Gonna do the Workout 3 today and a walk with my dog.
Rest day today, and very thankful for that!
Zumba today, which is perfect because I don’t think my booty and thighs can handle one more squat for the next 24 hours (unless…does twerking count??)! 😉
Get er done. I did workout 3 this morning. I love it!!!! I never got bored. I knew burped were going to sneak their way in there. I’m a sweaty mess!! I can’t reiterate enough how much I love this videos. Thank you.
Yay for today being a rest day!! Can’t wait to do workout 3!!
Ready for week3!
You’re right. HIIT workouts are super hard, and I’m glad you gave the heads up that people should really spend some time warming up. Great workouts and great site!
I’m switching it up and am doing Zumba today but will take my rest day on Wednesday instead!
Went to a barre class this morning, can wait for workout #3 tomorrow!
Today is an active rest day for me…I’m thinking of doing some yoga later!
Hoping to make it an active rest day and get to Yoga tonight!
Today is rest day and tomorrow I’m off to a Row/Strength Interval class…I probably won’t be able to walk properly afterwards but it’s a great workout. 🙂
Can’t wait to try the new workout. Thank you for all your hard work!
Barre class today. Excited for the week 3 workout!! 🙂
This one is a fabulous giveaway! Seafood and cheese, how perfect can it get 🙂
This is so exciting! Great that you are running this program. The giveaways are awesome too.
It’s a cardio day for me!
Thanks for the giveaway and the workout inspirations!!
Omg the HIIT portion looks killer! Can’t wait to do it tomorrow!!
I really enjoyed the e-mail you sent to your subscribers today! I think we often forget to be kind to ourselves and it was great to hear it 🙂
yay, i’m happy you liked it 🙂 i have so much fun putting the newsletters together!
This week looks great!