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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I just did workout 3 and added the plank/pushup challenge. Whew!
Doing week 3 workout today! Heard it is a tough one!
Another sick day… Thursday.
When the alarm went off at 5 this morning, I contemplated skipping or at least postponing. I knew in my heart, my day wouldn’t allow an afternoon workout. I’m glad I got up & did it.
Yesterday I did the week 3 workout again – this time with the plank & push up challenge afterwards…holy heck!! That was hard to bang out after doing the whole workout (did the strength portion x 3 and the HIIT once through). Looking forward to some easy cardio and yoga tonight 🙂
I was iced in my house yesterday so it was my off day and I’ll do the booty burner tomorrow! workout 3 today!
Just did Insanity Max Cardio Conditioning on this snowy, snowy day! 🙂
#3 done!
Workout 3 done! It was a bit easier this time.
Ran 25 minutes last night! First time ever in my life!
Way to go!!!
Did WO#3 for the second time today… three rounds of strength, one round of HIIT. Just as difficult as the first time, just as rewarding in the end. I’ve been counting my number of burpees to see if I can improve. Super sweaty in the end… I really love this one!
Rest Day!
I’m feeling so strong today! I was going to do the strength 2x but went ahead and did it a third 🙂
Snowy here so I’ll probably workout with a DVD from home.
Killer week three workout!! Just did it after 30 minutes of low impact dance cardio! Glad I opted for low impact instead of a 30 minute zumba dvd. Wouldn’t have survived!
40 minute steady state with some yoga hip openers.
Did Workout 3, plank + push up challenge and 12 minutes of steady state today… gloriously sweaty. The HIIT section this week is KILLER, but I do love how quickly it’s over haha. Looking forward to a Booty blasting hill workout tomorrow on the treadmill! 🙂
Steady state 5 mile run with my pace dog-He prefers to run a solid 9 minute mile and pushes me to keep up with him on every run 🙂
going to do some steady-state after class!
Wooo, upped my weights by 2 lbs today and my arms are shaking!! Can barely type this post but it feels good! I did the cardio dance burner as my warm up and loved that too 🙂
Had to take my rest day today! My hamstrings are sore! A good sore though. I wll get a little workout after work anyways……have to shovel AGAIN. It beats the cold though….
Did the strength round 3 times and the HIIT twice. Phew!!! I was really losing it during the HIIT but I just kept moving and now I can say I completed (not with perfect form) but I still didn’t quit. Looking forward to an “off day” tomorrow and do some snowshoeing 🙂
I’ll be doing workout #3 and cardio tonight!
Workout 3, #2 done today (2 strength circuits), plus plank + push-up challenge!
Week three workout plus a nice, easy three miles to enjoy the “beautiful” weather.
I ran 5 outside this morning. It was cold and the sidewalks were an icy snowy mess at points, but at least it was warmer. So jealous of your 10 mile run in the canyon. Glad you enjoyed it!
Thank you!
Hope you’re having a great week
<3
30 minutes of incline walking on the treadmill last night. Woke up today not feeling well, so might make today a rest day or do some easy strength training
Today’s workout will be to teach Body Pump again! I was originally planning a short run afterwards, but I’m going to watch my fiancee’s basketball team play one of their final games of an undefeated season!
Hey all! Just completed Thursday! I held the plank the full min no rest and did 30 pushups (on knees) in the minute! Baby weight be gone!!!
Damn, girl!
amen, sister! 🙂
Completed Hill Booty challenge today. Went by so fast, Pandora radio is the greatest! All good songs were playing to keep me moving.
Did the booty burner (ooowie!) today!
week 3 workout complete! I’m loving those HIITs!
20 minutes on the elliptical and then week 3 workout with 3 rounds of strength!
Just finished workout 3 and the plank/ push-up challenge. (And I warmed up with two Zumba videos – one from your Fitnessista channel and one from SageDanceFitness). That HIIT is definitely tough! As are the plie squat jumps. I did it on Monday at the gym following the printout, and today at home following along with the video. I love the versatility of these workouts! And definitely the motivation to keep going from the video and your encouraging words, Gina – thanks! Now off to spend some time with The Stick. Eek.
Ran 4 miles this morning – easy pace.
Hi there – I’m a day behind so I did the 35 minute hill workout on the treadmill. I thought it would be a bore but the constant mixing up of the speed and incline kept me focused. thanks for another great workout.
I finished WW#3 along with the plank and push-up challenge. Girls, I was a sweaty mess!
Have a great day everyone.
Today I did 50-ish minutes of intervals on the elliptical, followed by yoga class.
Finished workout 3 this morning as well as the plank/push up challenge! Plank was no biggie, push ups were hard following that workout!
After having a bad week last week, I got back into the shape-up and started my workouts again. It feels sooo much better to get back to my routine and the extra energy after working out feels amazing!
Warm up 20 minutes elliptical and work out 3 done today.
Got in a 6 mile run this morning.
Felt SO weak today but got ‘er done.
Today became an unscheduled off day. Had a neighborhood brunch this morning so I was prepping crust less mini quiches and cleaning this am and it was nap time after everyone left and then I had to pick up after 5 toddlers that ran around my house for 3 hrs. Then my son woke up and wanted to play, did get some dancing and running around in though. Oh well, back at it tomorrow. But this is why I always try to get my workouts done in the morning because if I don’t life seems to take over and before I know it it’s 6:30, I’m making dinner and then getting ready for bedtime and I know myself well enough that it’s not going to happen after my son is in bed.
Finished Week 3 Workout + Plank and Push-Up Challenge! I did the strength part three times before the HIIT so I’m feeling really good! Does anyone else’s abs just go nuts during the overhead presses? I can’t tell if it’s because I’m standing in the wide leg stance or what but my core starts rattling!
I have to admit I was still a tad soar from workout 3 on Tuesday, though I managed to get in workout 3 today with two rounds of strength, plus the plank and pushup challenge along with a zshred. I actually felt better after working out.
ran 8.11 mi (55 min) today
Took a rest day yesterday but I completed the hill blast booty workout this afternoon after work. Felt great! Now I’m heading out on the town for sushi and a Lord Huron concert!
Checking in… So I woke up to go to the gym and found my car leaking oil all over the snow in my driveway. Took it to my boyfriend’s work. Luckily it was an easy fix and only cost me $54. Came home shoveled the driveway and went grocery shopping. Ended up doing my workout late tonight. Busted out 30 min hill booty blaster on the treadmill and plank/pushup challenge. WO#3 and yogalates tomorrow AM and Valentine’s celebration with my sweets. We both have off work tomorrow!
After two nights of parent-teacher conferences, today was a scheduled off day. Tomorrow I’m off school and looking forward to another week 3 workout. I’m already lamenting the fact that next week is WSU’s last week!