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 was a rest day, but yesterday I got in the hill burner. Gotta say, my glutes are sore this week! Tomorrow, it’s this week’s workout with the pushups and plank hold. Bring it on!
Bah, today. Forgot I had to break brownies for work, so I had to wake up early to bake them. And I didn’t get my workout in.
Made up a sweat workout today with your 10 ways to burpee! It looked like this and took about 35 minutes:
Move 1: One set of Burpees (with pushups) per round –
* 10 Standard Burpees
* 10 Mountain Climber Burpees (10 mountain climbers each)
* 10 Sumo Burpees
* 10 Single Leg Burpees (5 each leg)
* 10 180-Rotation Burpees
* 10 Split-Move Burpees
* 10 Side Burpees (5 each side)
* 10 X Jump Burpees
* 10 Frog Jump Burpees
* 10 Plank Jack Burpees
Move 2: V-up to Supermans (50 sec – 10 sec rest)
Move 3: 10 High Knees + 5 Air Squats (50 sec – 10 sec rest)
– Repeat 10 round of the three-move circuit (10 burpees each round)
Workout 3 today! I added a second round of strength at the end with a few modifications as needed. Had a hard time doing push-ups and plank at the end because my arms were so fatigued!
Got in about an hour of cardio shoveling! Gotta love the Northeast….
Cardio and stretching today!
Easy three mile run – last one before a marathon this weekend!
just got in 5 miles and 2 rounds of the week 3 workout!
Workout 3 with 3 sets of strength – done!
Did the week 3 workout twice through today + 2 fast miles + abs to finish! Despite my huffing and puffing, I felt awesome afterwards 🙂
Did the Thursday workout, I think it’s my favorite so far. Finished it off with a delicious Mexican sweet potato!
Tried to keep it healthy today, but prepping vday goodies calls for quality control 😉
dragged myself out of bed on my weekend morning to bust out the workout
Doing yesterday’s workout today. Yesterday was a rest day due to a snow day and a sick baby. Feeling ready to get moving again!
Just completed week three workout with an extra strength round after the HIIT. Then I powered through the plank for a minute unbroken, but the push-ups owned me after just finishing the chest presses. Happy Friday everyone!
Second round of Week Three Workout done today. Even the cat was interested in exercising today! She kept laying in the way when I did my walkout pushup so I’d sink down to this cat and then she wouldn’t move out of the way when I did the walking side-to-side jack things! 🙂
I definitely enjoyed sleeping in for a rest day this morning!
second round of week 3 workout today! yesterday i spent an hour or so shoveling snow. feeling good!
Did #3f for the first time this week. Strength x2 and HIIT x1. Yikes.
Did 3 for the second time. Did it twice and then did the plank and push-up challenge. Proud of myself cause I held the plank for 41 sec before I collapsed in a heap on the floor but powered through the last 19 seconds but was only able to do 12 push-ups but they were real ones not on my knees!
Ran for 50 minutes today, taking my rest day tomorrow! Not sore at all from WO3 yesterday…
Did this workout last night! Loved the strength, but 10 minutes of the HIIT was a little much!
Did workout 3 early this morning. 3x strength and 2x hiit. I was in the mood to do more after a rest day yesterday.
Today I did some relaxing strength yoga, namaste!
my work our yesterday ended up being a whole lot of shoveling! I did do the planks!
Although today is supposed to be an off day, I couldn’t resist going to Zumba this morning with my favorite instructor – it’s just so fun 😀
Yoga. I forgot how wonderful it makes me feel.
Instead of the Booty Burner, I ran for 30 minutes outside. I live in the Bay Area so there were a few hills in there! 🙂
A great start to my Valentine’s… Workout 3 & the push-up/plank challenge! Loved it. I have the day off work so I am planning eats for the week and getting some chores done before a Valentine’s eve with the hubby. Yay!!
week 3 plank
Practiced a light yoga flow this morning for my OFF day!
I’ve been derailed from the Winter Shape Up. I only completed part of week 1, and haven’t done any of the week 2 or 3 workouts or meal plans. Will you leave this information up on your blog after the WSU is complete? Should I try to pick up week 3 now, or go back to week 1? I only did the week 1 workout once and the plank burner once. 🙁
everything will still be up! you can join in again at any time 🙂
Thanks!!!! 🙂
I’m really enjoying it so far, just need to work on consistency!!!
Checking in! Completed workout 3 this morning then headed to gym to take a yogalates class but it was cancelled:( Instead hopped on the elliptical for 30 min and then on the treadmill for 10 min HIIT (30 sec 6.5 mph alternating with 30 sec 7.5 mph). Work this weekend so ending week 3 strong!
Did 3 miles on the treadmill today! Slowly starting to incorporate running back into my workout routine. It was tough but I made it through and now feel great!
Taking the day off today, but I have to shovel the driveway again!
Just did workout 3 for the first time since I did another round of workout 2 on Tuesday to make up for a sick day. I’m definitely dripping with sweat! What a great way to start the day! Going to have lunch with my valentine at work now!
just did a 90minute spin class-I am drenched!
Friday: Finally starting to feel better today, but I am still going to take it easy today. Maybe some yoga tomorrow.
I’ll be doing cardio and workout #3 before my Valentine’s dinner tonight!
Did my Jillian Michael’s DVD this morning. She really works me good!
A little behind this week but will be doing WO#3 for the 2nd time tonight after work! Had a long night last night so I’m tired but I will do it!!
Did the booty burner this morning! Lots of fun 🙂
Ran three miles today, and decided to go to a Tabatas class at my gym instead of Workout 3. I’m going to do Workout 3 tomorrow though!
i’m getting my cardio in this afternoon by taking my dog on a walk 🙂
Rest day for me today!
10 miles and week 3 workout
Completed my 3rd workout 3 this morning. I did the HIIT portion twice and finished up with plank/push-up challenge with 35 real push-ups! That’s a record for me. Feeling strong:)
Taking a much needed day off today.
Meant to tackle the booty blaster today, but wasn’t feeling well so just shoveled some snow. Will hit the booty blaster tomorrow or Monday.
Made chocolate lava cake (deliciously undercooked fail) and did workout 3 for the last time woohoo! That’s balance right?