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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Today’s workout was teaching my early morning Body Pump class! I’m still trying to figure out how to incorporate the WSU workouts into my schedule!
I’m doing the HIIT portion of W2 and Pilates on the Reformer along with a hilly walk with my dog.
I practiced vinyasa yoga in place of booty burner this morning and it definitely kicked my booty!! Challenging flow!!
Four mile run!
I did the hill booty blaster today along with 15 minutes on the bike… good ol’ sweaty workout!
Feeling that hill booty burner in my booty!
Whoa am I sore from workout #3 yesterday!! Going to do some steady state today and some ab work.
looks like I’ve hurt my knee, did the booty blaster (sort of) on the elliptical. . .
Instead of the booty burner (since I don’t have access to a treadmill or elliptical), I did 3 10 minute workout video from XBox One Fitness 🙂
I’ll be doing some cardio tonight! I am feeling workout #3 today!
Hill booty blaster done. Not that sore after yesterday wk 3 workout, which leaves me to ponder: am a getting in better shape or did I not push myself hard enough?
I’m right there with ya, Michelle! It’s tough when I’m doing the workout but I’m not that sore afterwards… gonna have to push harder!
I did some pilates flexibility today, kind of like yoga. I’m always surprised that you give a choice of pilates or yoga on an active rest day. Pilates can really be a tough workout!
Did the week 3 workout today- so tough! Did it twice though sputtered out near the end of the hiit burpees but rocked it through to the end.
I keep forgetting to check in…oops! Yesterday was a snow day here so I did the workout twice and then today I went on a quick little 4 mile run in the rain after driving to the gym only to find out it was closed:(
Booty burner!!! So sore today after that burner yesterday!
I keep forgetting to check in! Week 3 is going well. I did workout 3 yesterday and added a second round of strength since the only weights I have are a little light (8 lb dumbbells). I don’t have access to a treadmill, so today I may go for a jog, use the rower, or do Soli Beat:)
I’ve got a ridiculously sore shoulder/back from sleeping upright in a chair with a coughing three-year-old, so I’m taking a much needed day off!
Today’s workout is Power Yoga and I’m so excited. I always leave yoga classes wishing they were longer than an hour – can’t say the same about ANY other workout.
Workout 3 done and done!
First time doing workout 3 today! I did three rounds of the strength portion followed by the 10 minutes of HITT. Super sweaty after 🙂
Did some at home Zumba today as a result of being completely iced in! But the best workout is the kind you actually do 🙂
Wed. check-in: I did a 45 minute cardio sesh! 🙂
Day 3 Complete
I just completed week 3 workout for the second time. It kicked my booty again! Looking forward to a rest day tomorrow.
biggest loser workout , situps
I woke up early enough to do Jillian’s yoga inferno. That was my booty kicker for today.
I didn’t get to the gym until later than usual today, but I still got in my workout! Weights, followed by an hour of hard work on the elliptical, and finished up with some core work.
Week 3 workout today!
rest day, excited to try week 3 workout tomorrow!!
I didnt do the bootie burn today but I did a mom and fit class (circuiy workout with baby in carrier), then went for 3 mile walk pushing the stroller! Going to do the workout 3 tomorrow!
I did the Hill Booty Blaster today – I have to say, 2% incline felt like a flat road after doing the incline portion of the workout. I need to incorporate incline intervals into my workouts more often – they’re way more difficult than they initially seem, and today’s workout really got my heart rate up without having to jog or run.
I didn’t do the booty burner today, but instead just did my snow bike commute (20-25 mins total) because my broken toe told me I should probably avoid excessive weight bearing exercise today (those burpees and jumping lunges probably weren’t the best idea yesterday…). Don’t worry, my booty was burning on the bike!
Workout #3 completed on my lunchbreak!! I LOVE that there is focus on arms–I tend to favor leg workouts because of my sad, wimpy arms 🙂
7.5 miles and the plank and push-up challenge
So, it was POURING down rain this morning when my alarm went off to head outside for a run. Instead of getting totally drenched in the dark morning, I opted for a little HIIT and did this workout. I went back and did half of the strength a second time and the HIIT again for extra credit. 😉
Hill workout done! Super sweaty!
Rest day!
Rest day for me today!
Ran 4 miles this morning!!
Booty blaster at the gym today made burpees tonight impossible! In a good way.
Did workout 3 and booty burner today. My legs felt like jello!
Today is a rest day,since i work until 10, although i did help a friend paint a wall this morning, which i totally felt in my arms after yesterday’s workout 3. 🙂
Today was an active rest day…relaxed and walked 2 miles.
LOVED, LOVED, LOVED the Booty Burner today! I ran the 20-30 minute intervals.
I made today my yoga day…my week has gotten all mixed up haha. My right shoulder is killing me though…I think I may have to take a break from yoga for a while which stinks! It’s because I’ve been practicing forearm stands incessantly, I bet. Excited for Week 3 Workout tomorrow to whoop me and for the booty burner on Friday! Yay!
check in! have sports day at work today, so played squash (intense!) for 1hour and badminton for 0.5hour instead of workout 3. flexibility! it’s so fun, doesn’t feel like a workout, yet my face turned so red and sweaty! yaaay!
Big day: 5 mile run, climbing gym, and core class.
another 5 miles on the treadmill-it’s cold here!-and then some push-ups and planks!
did 30 minutes on a bike and the plank burner this morning
i was super sore from yesterday, so I decided on a 30 minute easy morning yoga class to just wake my body up. Plus, I’ll want the extra metabolism boost from a hard workout tomorrow!