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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Mostly a rest day – just a nice walk on a super nice day!
Booty blaster today with running/walk intervals on the 2% incline oqrt,. Man, that incline was tough!
It was way too cold for snowshoeing today. Went for a casual walk on the treadmill for about a half hour. I know it’s a rest day but I’ve noticed my sleep improving when I’m physically active during the day.
Last night was super sweaty Zumba plus a walk with the pups. Today was mostly rest though walking 2+ miles across campus in heels counts for something right? 🙂
Rest day for me today!
yesterday was my off day… made it through workout 3 again today! woooo.
Woke up at 4 a.m. on a Saturday to get my yoga DVD out and get it done before the others woke. Feel so good now as I drink my coffee and type this up. No more tight hamstrings!
Today is my rest day.
i had to change the schedule a little but I’ve stuck to every workout! having a plan helped me to stick with my goals! thanks Gina!
Going to attempt a 8 mile run this morning.
4.5 mile run with about 30 min of stretching. Feels so good to have it done by 8 am on sat morning!
Friday I did workout #3 for the 2nd time, I did two rounds of the strength…. love the pile squats and bicep curl combo
Happy Saturday! Today was nice resortive yoga… Namaste
Workout 3 today (2 strength rounds) + 10 min HIIT. I must be crazy
3 miles today, plus workout 3 and the plank and pushup challenges! Felt good after a day off.
Workout #3 done again. 10 minutes steady state outside in the snow, here we go! Pray I don’t fall!
Forgot to check in yesterday – but rocked the Workout 3, and started my day today with a great morning yoga series!
My favorite day. I love yoga day!
30 mins of cardio for me this morning!
Rest day today – marathon tomorrow!
Kettlebell work today. Strength and cardio all at once. Got to love it.
Finally getting back on track today! 40 minutes of Kristin McGee yoga + 15 minutes weights. I am a little tired, but it felt great stretching out and working my muscles again after 5 days off. It’s suppose to be nice today so I might try a walk or jog this afternoon time permitting! 🙂
I’ve been a failure this week. I haven’t even attempted workout three. it’s been a weird week with company and all kinds of busyness. but I did finally get some time yesterday to go for a run and I covered 6 miles! I think that’s the most I’ve ever done. just in time for my 10k next weekend! I’m excited about how easily it has gone since getting started consistently running and building my mileage in early January.
This morning was my regular Saturday morning Ashtanga practice. Love it!
Can’t believe we’re heading in to week 4!!
Barre bootcamp class yesterday and planning to do some yoga today! 🙂
Yoga class today
Yoga routine with Tara Stiles today is complete!
I just attempted my first 40 minute run in weeks due to a self-diagnosed IT Band injury. Didn’t go too well. Ran for about 20 minutes; then the pain set in:( So I did a run/walk the rest of the way. Then came home to some ab work, foam rolling, and pull-up practice. I’m frustrated because I really thought I was healed up, since the foam rolling isn’t horribly painful like before. I’m doing WSU religiously with no pain but running is another story. Not sure where to go from here… Looking forward to yoga tomorrow.
40-45 minutes of P90x yoga this morning thinking I might be running a half marathon tomorrow morning. Ranted about that on the FB page :-/ and I’m currently foam rolling my legs and contemplating a short walk.
Had a travel week for week so my workouts were a bit different.
Monday I did a 15 Mike Training Club Leg and Butt workout and walked a ton exploring the conference center I was at.
30 day shred
Today was my off day– but spent 8 1/2 hours on my feet at work and walking to and from work!
Just did a 39 Barre workout I found on youtube for my Saturday workout. Felt a nice little burn.
Did day 27 & 28 of Erin Motz’s “30 day challenge” I’ve loved this challenge and am impressed by how much much practice has improved! I might do the barre burner to here in a few, just cause it’s kills my legs in such a good way! Have a great weekend, there’s wine waiting for me!
Flexibility day… just did about 15 minutes of foam rolling and stretching. I cross country skied for 2 hours and shoveled my driveway for 30 minutes so I’m probably going to be sore and fatigued tomorrow, but planning to stay on schedule!
I didn’t do my yoga yesterday. But I did that plus the Week 3 workout, some abs and a long walk today.
ran 4 miles on the treadmill followed by planks and pushups-we’re having a blizzard here! (though I had to drive in it to get to work-darn that essential personell stuff!)
Took my dog for a long and fairly brisk walk before coming home to do some foam rolling and stretching. Enjoyed some sunshine for the first time in a while.
Took an active rest day today with lots of walking 🙂 Excited for the last Week 3 Workout tomorrow! So pumped to enter Week 4. Go us!
Arm burner this morning. Going to get some yoga stretches in after work tonight. Will attempt workout 3 tomorrow.
Goal for today: 10-15 min yoga warm up, week 3 workout, 10-20 min TIU HIIT, 10 min yoga cool down and maybe some baby hiking while looking at land or a jog this afternoon if it’s nice. However, I will honor if my body wears out before my ambition. 🙂
Once again, I am a schweaty mess from Workout 3. Finished Week 3 of WSU and I’m feeling great. Also got into the 120’s this week on the scale which I haven’t seen since I was in high school!
Yesterday did 7 miles on the elliptical and felt great! Sometimes i love a super long sweat session!!!
So excited to be able to announce that this community has encouraged me to do things other than runs for activity. Loved the video!
I always forget to post on my rest days but Saturday was my day off!
Finished week 3 strong! Bring on week 4’s workout!
Completed week 3 workout today with 2 rounds of strength, plus a few other strengthening exercises at the end (rotator cuff). Walked 10 mins at the end instead of HIIT.
Enjoying spending time with my husband today. Maybe some yoga later if time permits.
Got in one more strength circuit today to finish the week strong!
Stretching and/or light yoga today. I’m feeling so tight, and my legs are tired. Definitely need a rest. Super pumped for week 4!!!!!