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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insanity!
3 mile easy run today
Just finished week 3 workout! The HIIT portion kicked my butt! I’m still pouring sweat writing this!
Today was an “off” day for me, but I filled it with a 75 minute hot yoga class. My favorite thing in the world!
Workout 2!
I meant 3! Ha! #beat
I did an hour of strength training at the gym.
Body pump plus 10 min. HIIT
Rest day today! Ready to take on WO #3 tomorrow morning!
I am waiting to start week 3 do to being sick. Dang! I am in a group with 6 other ladies, ages 19, 21,25,28,38,43, and 44 doing WSU. Thanks for all you do. Workouts have been booty kicking awesome.
that is so awesome!!! hope you feel better soon <3
Yoga and 10 minutes of HITT on the treadmill for me today!
Today was an off day, but yesterday I PR’d at a Gal-entine’s Day 5k race! Excited for the new workout tomorrow.
Finished workout #3 and the plank/pushup challenge. The HIIT portion with 50/10 really had me psyched out prior to the workout but it wasn’t quite as scary once I got going. Still HARD but not scary 🙂
Did a few arm burners this morning downstairs and finished with the barre burner. I just can’t get into a morning routine these days. Getting up is so hard. I blame the negative degree mornings. My eats were fine until dinner. I think I’ve had tacos 3 days in a row, and I think I’m done with them.
I did a great stair master interval of 3 minutes hard 3 minutes easy for 45 minutes – it made me insanely hungry – couldn’t get satiated all day.
finally tried Anne’s “cheesy” chickpeas and kale = amazing!!!
I did 3.5 miles on the elliptical and then ran 2 miles on the treadmill. I had to be quick because we are expecting snow tonight and i wanted to get home.
did workout #2 again today since I pretty much had it memorized and had to be in and out of the gym super quick, Wednesday will be #3! Thanks again!
Did your workout today!
P90X 3 for me today!
Going to do yoga before bed!
I did a core workout today, along with a good long stretch! Nice and easy but felt great. Looking forward to trying your week 3 workout tomorrow.
Workout 3 and 10 minutes steady state for me this morning. I’m excited for the hill workout tomorrow.
my body was not having anything intense today so i did a 60 minute yoga practice instead
one hour tabata class, followed by an hour of body pump!
did a bunch of pull ups today!
Just did workout 3! It felt great! I have to laugh every time you say, “If you are bored and want more of a challenge …” because I am always dying when you say that and can’t imagine being bored! haha
Done with Workout 3 by 6:35 this morning! Love this morning workout thing.
3 rounds of the strength and one round of hiit! that was a nice workout!
Doing 40 minutes on the treadmill right now.
The 50 second intervals definitely scared me but I made it through!
That HIIT routine at the end of WSU3 was a good one! Ready to conquer the day!
I loved this weeks work out! This morning was up and ready to go!
ended up walking around the mall yesterday for 2 hours with a friend, not buying anything just walking a talking!
WO# 3… so darn amazing! Best.one.yet. I did three rounds of strength and one round of the HIIT (anyone who can do two rounds of this is freaking superman!) and then the plank and pushup challenge. My arms are jello but I feel so great! Seriously, Gina…. loved it!!
WW#3 done! I’m off to have a nice walk/talk with a friend.
Have a great day everyone
Did one of your ab burners yesterday! Killed
Great workout! I will not sink, I WILL SWIM!
I did 20 minute jog and work out 3. Feeling it!! woo hoo!
Just finished the hill workout on my elliptical. So tough!
Looking forward to trying the Hill workout tomorrow. Hoping my knee will hold up!
Just did this workout!!! (tuesday!!), awesome!!!
Week 3 workout complete plus a solid 2 mile run after! Love to hate those jumping lunges…
2 rounds of strength plus the one round of HIIT! it was intense but, I can definitely feel some improvements!
Did an interval training run and yoga yesterday. Today did Week 3 workout with three rounds of strength and one round of HIIT and then did incline training on the treadmill for 10 min steady state cardio. Yay we are half way through this challenge!!!
Workout 3 for the first time this morning! I don’t think I would have been able to finish the whole thing 2 weeks ago. I <3 WSU!
Was ancy last night so I decided to do workout 3 & the 10 mins steady last night, great workout! The HIIT was hard but the steady state that followed went nicely. Depending on tonight’s motivation (and soreness lol) I might keep going a day ahead and to Tuesdays workout!
Loved this workout!!!!
Loved Workout 3. My favorite so far!
Did an upper body workout at the gym this morning. Workout 3 will happen tomorrow!
Planned rest yesterday. Just finished W3 workout and will go running tonight (2-3 miles). Hope everyone is having a great morning!
This morning I took a Zumba class (my favorite instructor was back from vacation, yay!) and then I did the week 3 workout. Oh man, that HIIT was tough! Then I did 10 minutes on the rowing machine. I really appreciate all of the hard work that you put into this, Gina – I’m learning some new moves (i.e. I’ve never done jumping squats from a plie squat position before) and also doing things I probably wouldn’t push myself to do otherwise, like burpees and jumping lunges. Thank you!