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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Oh. My. Word. Workout 3 was a killer and yet so fun! I’m planning to do the hill blast in the morning if I don’t wake up super sore!
Work out 3 done today! Did strength twice through, but stuck to 40/20 on the HIIT followed by some steady state and some Talk Dirty dance choreography tutorials, inspired by the video you posted!!
Did workout 3 this morning! I am loving these workouts!
Steady state at the gym today and abs at night!
Did WO 3 today and really liked it!
Did the strength portion for the 2nd time at the end. I’m trying really hard to incorporate more strength into my routines to tone everything up. I have to say, I’ve been perpetually slightly sore since this started. In a good way, of course.
Took my dog for a 2 mile run in the am and than did workout 3 in the PM with 3 rounds of strength. The HIIT was intense, my legs were feeling it. Awesome workout though!
Did the hill booty blast tonight…oh my word! My legs were a noodly mess at the end. Did the first half with the insane inclines power walking and the last half with running intervals. 15% incline is NO JOKE! Made 2% feel like I was running downhill.
Got a great workout in! Ready for the day.
Holy booty burner this morning! Those hills are killer!
I did 3 rounds of the strenght portion followed by the HIIT… my arms are still shakin!
I did the hill booty blast, but I ran from the get-go so I only managed 20 minutes of it! Whew! Then I added one of your older 5 minute fiery ab burners and my 5 triceps pushups. I already have a pretty good amount of regular pushups in me, but for the life of me I cannot get triceps down so I’m working on a daily goal and hope to be able to increase that number next week!
Still taking it easy after fighting a cold. Walking the puppy counts for something, right? 🙂
The booty burner killed me!!! I like to say that I have a little endurance for running about 20 min a couple of times a week but the booty burner worked me in a different way. Especially the incline!! Phew!! So excited to feel changes in my body when I do different workouts. Thanks!
Workout 3 and 10 minutes walking on treadmill. Done.
Ran 4 miles this morning! I was feeling a run so i went with it.
Got the Week 3 workout done by 6:30 this morning! Woohoo! 🙂
Wednesday will probably be one more sick day… hoping to get back to it tomorrow but trying to respect my body’s needs.
Hill booty blaster done!
Forgot to check in yesterday! Oops, it was my rest day so that makes sense.
mmmm i love cheeese! did HIIT last night so im thinking a little cardio and arms today
Today is a much needed rest day after trying out WO3 for the first time yesterday! I loved it!
I am still struggling with burpees
That booty blaster definitely helped start my hump day off on the right note!
A steady state long run for me today! Also, you should know, my husband and I just fought over the last of the baked breakfast cookies. We ended up going halfsies. Haha guess that means I need to make more!
30 minute incline run on the treadmill this morning!
Doing good today! I don’t have a treadmill and it was too cold/icy for a 30 minute walk outside, so I busted out a 35 minute step video.
Looking forward to Workout 3 again today!
I did the week 3 workout for the first time today. It was so much “fun”! I was a-dripping sweat like crazy afterwards. I never sweat like that at the gym. Makes me think I’m not pushing myself hard enough when I don’t have someone coaching me through it.
I am really going to miss this after the 4 weeks…..:-*(
Hills and a plank burner done!
Workout 3 with 2 rounds of strength followed by the Hiit section. 50 seconds feels super long by the end!
Wow! I just thought I was sore last week. Maybe just a walk for me today.
taking a rest day with yoga totally helped. i woke up ready to go and rocked out workout 3
I’m a day ahead due to scheduling this week; did 35mins of intervals on the bike in lieu of the booty burner (still can’t wait to try that outside when it’s not you know like -15) last night and whoa I slept like a rock and my body was absolutely in need of a rest day today! So in short – subbing Monday’s rest day for today, some stretching/foam rolling planned this evening. Push up challenge tomorrow looks killer!
Completed workout 3 last night with 2 rounds of the HIIT! It was intense and fabulous. Best part was that I slept like a log last night…a very dead log. 😉
I did your Frost HIIT workout today. It was a good one. I have a feeling walking tomorrow is going to be a problem. 🙂
Combined week 3 HIIT with a chest/triceps workout on Monday, yesterday was run-day, and today is pilates day. It’s been a great week. Thanks for the motivation!
I did Workout 3 yesterday morning! Great workout, especially considering I couldn’t do my normal gym session. I’m going to try to get to the gym tonight to do the treadmill workout. I just have to remember how good working out makes me feel to force myself in there after work 😉
Lunch time strength workout today. Feels good after an off day yesterday!
Rest day on this lovely wednesday!
Woah, the hill booty blaster workout was for REAL. I walked fast for the first part and then ran through the intervals and ending. Awesome sweatiness. A great compliment to yesterday’s workout. Tonight I’m looking forward to making the kale caesar and Anne’s sweet potato curry. Loving Week 3. Happy Zumba-ing
Did the booty burner! Made me SWEATTTT!!!
Been following the program for the last two weeks but first time checking in! Did a “5” minute warmup shovelling the driveway (actually 15 min :D), then workout 3 and 10 minutes steady state 🙂
Worked two 12 hr days, Monday and Tuesday, so those were my rest days. Knocked out workout 3 this AM and feeling great! Love the HIIT at the end. Went “balls to the wall” and worked up a sweat! Starting week 3 off strong. Rocking out some solibeat later followed by a night time yoga sesh. Thanks Gina!
Did 30 min on elliptical today … can’t wait to get at Workout 3 again tomorrow! How is it possible I’m looking forward to it?!
Booty Blaster! indeed! I am sore today but in a good way!
40 minutes on the elliptical this morning, hope to get in some strength this afternoon, and a game of curling this evening!
Had a kick-butt strength workout last night, combined with some cardio. I am whooped today!! Stretch and foam roll are today’s plan 🙂
Workout 3 is great!
Ice storm + power outage meant I was very stuck (and had no ability to shower) over the weekend. Took a long walk in around the neighborhood in the moonlight and that was about it. Have been playing catch up and need to remember to put my body before dishes…. excited to get back on track and try this week’s workout!
Hi Gina, do you have any recommendations for an alternative to the Hill Booty Blaster for those of us that don’t have a gym membership? Let me know if you have any creative ideas! 🙂