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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Holy sore quads, Batman! W3 workout yesterday + booty burner cardio today and I am feeling it! I did my own version of the booty burner on my bike trainer this morning and it worked perfectly. Feeling super accomplished!
Did the Workout #3 for WSU. Well played Gina, well played.
i’m trying to not comment on a ton of these (i don’t want to mess up the random number generator) but this made me laugh
Rest day for me today! My quads are killing me from all of squatting!
Workout 3 complete with a second strength set and 10mins of jumping rope! Boom– 🙂
40 minutes on the treadmill at lunch time!
Wow, this week’s giveaways are awesome. Can’t wait to try workout #3!
W3 workout – did the strength portion twice and a total of an extra 45 minutes on the elliptical with warm up and cool down.
3 miles on treadmill and Workout #3 – w.o.w.
Love workout 3!! Burpees are my 2 year olds favorite so he’s constantly telling me to do them during the videos lol
I really like the format of this workout! I did the strength 3x. Awesome!
Wow! That was a major burn. Love #3
Yesterday I did some upper-body strength work – dips and pull-ups, today I’m hoping to do workout 3. My heel has been hurting quite a big, must have landed on it too hard during jump squats last week or something :(. So I’ll be doing the modified/ lighter impact version of any jump work. Looks like it’s going to be a doozy though!
I don’t have access to a gym or hills (this place is FLAT) so I just did a really fast 30 minute walk this morning. I’ll do more cardio tonight.
up and down your stairs- after five minutes you dont notice its boring. walk, walk, sprint, repeat 🙂
I opted for a barre class. Love the shake!!!
week 3 workout done! plus two solibeat dances for the smidge of stead state.
Yikes, really struggling with the 50 seconds instead of 20 or even 40 second intervals. Excited to get better this week! Followed it up with some jogging and at-home zumba.
Tonight I’ll be doing the hill workout and then some kettlebell and battle rope intervals.
I’ll be doing workout #3 and 40 minutes of cardio tonight! My arms are sore in places that I didn’t realize could get sore from yesterday’s workout 3#! I’m still loving it! 🙂
Monday, I decided to do easy steady elliptical for 30 minutes, plus a bit of upper-body strength. Nothing crazy, but enough to get moving.
Today was Workout 3! I did the strength workout 3 times through, 1 round of HIIT, and 5 minutes on the elliptical. I was still tired from Sunday! 😀
Did the strength portion twice, then the HIIT, and finished with a mile on the tredmill!
Strength workout tonight!!
Workout number 3 is on the evening agenda… looks like a doozey… bring it!
Completed a 4 mile tempo run last night and doing Workout #3 tonight. I’m excited and maybe a bit nervous!!
That’s so cool! I had no idea that a company like Sizzlefish even existed! What an innovative idea!
Weights today and excited to do the Week 3 Workout tomorrow!
Yet again thanks to the weather I have to change up my workout schedule. Going to Zumba Toning class tonight and I’ll save the WSU workout for Thursday when it seems like there’s a good chance I’ll be snowed in for the day. Thank goodness for these WSU workouts so I can actually exercise on days when all the other studios I would go to are closed because of snow. 🙂
3 mile walk to work and 60 minute yoga!
5 miles on the treadmill today. Planning to do your Frost HIIT workout tomorrow.
4 mile treadmill
Tuesday… Sick day 🙁
I did 4 miles on the elliptical today and an awesome arm workout!
OMG. I’m officially (ok, unofficially) renaming the booty burner the hammy burner! I was dying. I actually thought I’d be able to run some of the inclines, but I was in for a rude awakening. Apparently I never run hills. Ever. I run stairs a lot, but this was totally different. I didn’t run at all till I was back on the 2.0 incline. It was so hard that I actually wondered if I was doing it incorrectly. Ok, enough hyperbole; I’m headed to the couch. I hope I can walk tomorrow. Thanks for the awesome workout, Gina!
did workout #3 today! whew
Incredible giveaways. Did yoga this morning. Great way to wake up, I don’t know why I don’t do it more often!
Ooohhh weeee! That one hurts so good! Thank you!
Workout 3 done, with a little bit of Zumba and your “Take time to stretch” video! ??
I’m loving the hill booty blaster. I’m a walker and always looking for different ways to spruce up the treadmill.
I did my first week three workout this morning with an extra set of the strength work before the HIIT. Then I spent some quality time with my foam roller. Looking forward to the hill workout tomorrow!
Did Workout 3, the plank challenge, and the pushup challenge today. This one is tough! My warmup was awesome, too. I danced around to 3 of Beyonce’s new videos.
Hot yoga yesterday and workout #3 + Love Your Arms & Abs from tone it up today! I’m loving Winter Shape Up, its given me the motivation I was desperately lacking in the middle of winter. Thanks Gina!!
I just finished week 3’s workout and 10 minutes of steady state. I really like this workout! Looking forward to doing it again on Thursday. Have a great evening, everyone!!
Workout 3 today! I doubled the strength.
checkin! did workout 3 ytd, and my butt is hurting today! 😉
Did about 50 minutes of steady state this morning. Excited for workout 3 tomorrow!
Saturday I wasn’t able to go to yoga because of plans, so I went in a little early and did 50ish minutes of intervals on the treadmill followed by turbokick class. It had been a while since I last went, so it definitely kicked my butt! There was a new instructor from the one I’d had when I previously attended, but I really liked her.
Yesterday I did some weights followed by intervals on the elliptical, and finished up with leg lifts (and added hip lift) on a bench. Those added hip lifts kill me every time!
Speed work on the treadmill today!
Today’s workout was a doozy. I did a little over two miles on the treadmill followed by some basic strength stuff, which was followed by bootcamp class. I hadn’t been able to attend for the past three weeks, so I was totally beat at the end (a little more than usual). My only complaint was that the format is the exact same thing every week, down to the same exact set-up. The exercises are different, but our old instructor would change the format every week.
Week 3 workout done!!
5 miles on the treadmill today-it was only 17degrees here!