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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This might very well be the dumbest question ever (and I’m going to try really hard to phrase it so it makes sense), but: say you’re doing intervals of 20 seconds at max speed and 40 seconds of recovery on a treadmill. Does the 20 seconds start when you’ve reached the max speed? Or does it start when you begin increasing the speed since there’s also the amount of time it takes the treadmill to slow back down?
I don’t know why this confuses me so much, but clearly it does.
no dumb questions! i usually increase the treadmill speed 5 seconds before the interval starts so it has time to get there. when the interval is almost over, i decrease it 5 seconds early. hope that makes sense!!
Yay week 3! Today I’m going to try out this week’s workout, but I’m feeling a little afraid of it (that HIIT finale looks INTENSE). Also getting some grocery shopping and meal prep done….I slacked off yesterday since it’s a long weekend here in British Columbia, Canada and I knew I could do it today.
I am doing workout 3 today (Monday)… here we go!!Looking forward to strength!
3 mile run
Monday check in, I did 35 minutes on the bike this morning. Tomorrow I’ll attempt workout 3!
I’m going to be doing Week 2 this week. Last week, between the craziness at work, and coming down with a cold, I completely fell of the wagon! Here’s to a successful week this week!
I did a strength class at lunch today and am already feeling the burn!
Well – I fell a tad behind and did my third Workout #2 today. I watched Week 3’s workout while I was stretching afterwards and was instantly tired watching it! Going to be a doozy, I can tell!
I’m planning on doing workout #3 and 30-45 minutes of cardio tonight! I can’t wait… I seriously love these workouts!
Oh. my. god. I just did workout 1 for the first time (was finishing a different challenge the last 2 weeks so I’m starting a bit late) and I’m dying! I haven’t sweated this much in a LONG time! Loved the workout and how short but effective it was! Thank you! Thank you!
Today is an off day but looking through the text version of the cardio I am a little excited for doing week 3 tomorrow. Super excited that I will only have to cuss my way through burpees one time. Planning on doing the workout two times! Hopefully I am not dying too much to go through it twice.
I just found out that a friend needs me to go test drive a car with her tonight… so I’m going to miss my strength class! So, thanks to the WSU, I’ll be hitting up this strenght series when I get home later tonight! Thanks Gina! I’m planning on doing the stregth portion a couple of times through. 🙂
Hopefully trying workout 3 today!
I definitely need a stretch/flex workout this week.
I WOULD LOVE TO WIN THIS!!! Sizzlefish fish is SO good! Fingers crossed!
I did workout 3 today, just once, plus the 10 min steady state. I think I will do another strength round at some point today (I was only watching the video on you tube b/c I couldn’t get to this page).
Week 3 day one down!
interval training and core work!
So I just watched the workout 3 vid in prep for my workout, and am I crazy or did you skip the ski jumps in the video and go straigh from burpees to Hugh knees…? What are the ski jumps?
I caught that, too… was wondering the same thing.
that was a fail on my part. i totally forgot the ski jumps when we were filming! they’re just like vertical jumps, but you hop side to side.
Hahaha thank God. 🙂 I didn’t notice during filming, but even if I did, I wouldn’t have said anything!!! Hahaha!!
i totally forgot the ski jumps. i owe ya all some burpees as an apology 😉
Ugh HIGH knees, not Hugh. Lol.
I’m using today as my rest day as per Monday, but I’m raring to go on this week’s workouts. I’m especially looking forward to the Booty Blast. I hardly ever work out those muscles directly. It should be a good workout!! I’ll let you know….
Awesome! I will be doing workout three tomorrow. Boot camp was this morning.
Also, we are heading out of town and these workouts will be perfect for the hotel room workout!!
Sizzlefish sounds fabulous! I like that the food is already portioned. Do you know if the fish is wild caught or farm raised? I’ve become particular about the type of foods I eat now.
Did the booty burner today, ran instead of walked during the 30 on 30 off intervalls and my booty is definitely feeling it! Can’t wait to stretch out with some heated yoga tonight! Week 3 HERE I COME!
Rest day for me! One of my buddies is having a rough time with her bf’s deployment so we are going out for girls’ night so she can grumble 😉
Okay these giveaways are just getting better and better! I need to start checking in everyday. So today was a 6 mile bike ride and then Week 2 Workout plus 10 extra minutes of HIIT (I’m a little behind hehe). I’m so excited for the Week 3 Workout. Yesterday I was dreading another torturous video but this post was such a pick-me-up! And I love love love HIIT!
I did an hour of kick boxing plus the strength portion of Workout 3 this am. Taking a nap now 😉
Will check out work out 3 tomorrow. Did 30 minute run and 10 minute elliptical today.
Hi there… I did a 40 minute back bending from the base yoga class this morning. It was super opening which made me feel great after.
Enjoying my much needed rest day, as the baby is sick and needing lots of cuddles with mom!
Ended up having an unplanned day off yesterday so did the week 2 workout once more today! Bring on week 3!
Ran 11 miles today and did planks
Today’s workout was a strength circuit (upper body) and a 4-mile walk with a walking group.
Today is an Off day but excited to try the new workout tomorrow!
Steady state cardio day today for me!
I’ve been planning a rest day today, but now I feel lazy:( Does anyone else guilt themselves into a workout even when they know they should take a day to rest? Ugh!
All day I was looking forward to coming home and tackling the Week 3 Workout…it didn’t disappoint! Thanks a bunch, as always!
p.s. that apple bread….holy amazeballs.
Day 1 complete! That went better than I expected.
Did workout 2 today but I am excited to try workout 3 this week!
I didn’t get around to doing workout 2 yesterday… 🙁 But today I did the SoliBeat DVD and got nice and sweaty!
I plan to dominate workout 2 one more time, along with some stretching! Monday sets the tone for the week, so this will get me started!
I took a GREAT prenatal yoga class today. It was actually a workshop, 3 hours, and afterward I felt like a new person. Wish I could carve out that amount of time every day! Perfect for a rest day today as it was very low key and mostly stretch-y. I’m off to make those superfood snack bites you posted – they look great. This has been such a great shape-up – the best yet, in my opinion. Thanks!
Week 3 Workout for the WIN!!! Holy moly those last 5 minutes were K-I-L-L-E-R
That sizzlefish prize sounds amazing!!!
So I missed one of the Workout Week 2s last week and made it up today. I also did a 4 mile run in 4 degree weather! (feels like -5) Burr! I can’t wait until spring comes. Looking forward to Workout 3 tomorrow though.
I did the Week 3 workout tonight, and it was amazing! Thank you so much for posting all of these workouts. I have realized I definitely need to begin incorporating HIIT components in to my workouts more often.
continuing with 21 day yoga. less than 7 days left
About to start workout 3 with the hubs – thank goodness it’s the perfect length so I don’t miss the Bachelor!
today was a rest day but I’m very excited about this week! Might need to shuffle the schedule since my gym may be closed for inclement weather!
I LOVE Cabot cheese!!!! This week is going to be a good fit and healthy week! I’m excited to try workout three!!!