Winter Shape Up 2015: Week 1

Hi friends! I am SO excited about this year’s Winter Shape Up! Here is the week 1 schedule. Please feel free to modify or adjust as you see *fit* 🙂

Wsu2015 week 1 schedule

Workouts for this week:

Workout #1 (Follow along video option)

Steady state: for this workout, you are going to complete 30 minutes of steady state cardio with a mode of your choice. Go for a run, a brisk walk, hop on the StairMaster, try a mix of your favorite cardio modes, or take a class you enjoy. If you take a class, make sure it’s not interval-based, and go for more steady state, like dance, kickboxing or Zumba.

Workout #2 (Follow along video option)

Total body endurance

Workout #5


Ideas to shuffle the workouts around:

-Make sure that you are not doing strength on consecutive days. Try to do workout #1 1-3 times total. Three is just a maximum amount; if you do the workout just one time though, that’s great!

-Alternate cardio intensities. For example, I would not do workout #1 and workout #2 on consecutive days since they include intense intervals! Sandwich an easy steady state or off day in there.

-As always, check with a doctor before making any fitness changes. Honor your body and modify as needed.

 For all of the weekly workouts and meal plans, be sure to check out the intro page!

Special thanks to this year’s Winter Shape Up sponsors:

SPONSORS.png wsu2015-sponsors.jpg

 Wild Blueberries / Cabot / Sabra / Sizzlefish / About Time / Fitfluential

This week’s featuring sponsor is About Time.

About Time Logo

They have a variety of protein-packed products, sweetened with Stevia, and in a variety of delicious flavors. I’ve had their birthday cake protein powder before and thought it was delicious! Some of their other whey protein powder flavors include: cinnamon swirl, mocha mint, peanut butter (!), chocolate, strawberry and banana. They kindly offered a jump start pack for a lucky Shape Up participant, which includes a 2-lb. container of whey protein powder, and Cleanse (which has green coffee bean). The prize is valued at $85. jump-start-pack-main-product-whey-cleanse

To enter, leave a comment below (on this week 1 workout page) each time you complete one of the workouts above. (So Sunday, you get a freebie: it’s a rest day!) The lucky winner will be announced in the Week 2 workout schedule post.

Let’s get this Shape Up party started!!





  1. Melissa on January 31, 2015 at 1:23 pm

    Workout 5 done! What a great week!

  2. Anna on January 31, 2015 at 2:44 pm

    Workout #1 done 3 times this am! Legs hurt so good!

  3. Linda on January 31, 2015 at 3:48 pm

    Oh, workout 5, you looked so easy on paper. Thank God I didn’t up the speed like I wanted to. Looking forward to week 2!

  4. melissa on January 31, 2015 at 4:11 pm

    loved this week!

  5. Nikki S on January 31, 2015 at 5:15 pm

    Instead of completing workout 5 inside when it was the last “warm” day for a while, I completed an hour hike on my favorite hilly trail. I timed that I climbed uphill for about 28 minutes of it.

  6. Kara on January 31, 2015 at 5:56 pm

    Rest day for me!

  7. Nour @ Kale and Coconuts on January 31, 2015 at 6:26 pm

    cardio hills done on the spin bike!

  8. paige c on January 31, 2015 at 7:40 pm

    today i did a barre class with my mom for the first time in months! She loves it and does it 2x a week.

  9. Kelster on January 31, 2015 at 8:49 pm

    Unscheduled rest day. I’ll have to go harder next week

  10. melissa on January 31, 2015 at 8:58 pm

    Started the day bright and early with an hour of Pure Barre followed by workout #2!

  11. Ash on January 31, 2015 at 9:53 pm

    Wow… workout #5 was A LOT harder than I expected! I also listened to your Valentine’s play list on Spotify 🙂 Thanks for another great workout + play list!! I’m excited for week 2!

  12. Claire on January 31, 2015 at 10:46 pm

    Workout 1×3 today and a short swim.

  13. Missy on February 1, 2015 at 2:37 am

    Upper body and a long walk today. Thanks for the inspiration Gina!

  14. Jamie on February 1, 2015 at 4:29 am

    Forgot to leave a comment yesterday- I did 30 minutes of C25K!

  15. Samantha on February 1, 2015 at 6:43 am

    I have to impress some neighbors with game day snacks tonight. I am going to try to make them as healthy as possible and plan to try Anne’s pumpkin bean dip amongst other treats = )

  16. Angela on February 1, 2015 at 7:43 am

    Forgot to leave my rest day comment yesterday! First rest day after 5 days of hard workouts, it was much needed!

  17. Christina on February 1, 2015 at 8:47 am

    Finished week 1 with workout #5 – loved it! it really pushed me out of my comfort zone on the treadmill!!

  18. Nour @ Kale and Coconuts on February 1, 2015 at 8:53 am

    Day off! feels so good to know that I worked out 5 times this week. Thanks for the motivation!

  19. Heather on February 1, 2015 at 9:58 am

    Cardio hill killed me! Perfect for a pre-Super Bowl calorie torcher

  20. Angela on February 1, 2015 at 11:19 am

    Killer 30 minute tabata workout today!

  21. Lynora on February 1, 2015 at 1:12 pm

    Workout 5 done! Great end to a great week!!

  22. Liz on February 1, 2015 at 1:33 pm

    Skipped working out yesterday and did workout #5 today!

  23. Vicki L. on February 1, 2015 at 1:52 pm

    Got my workouts in Friday and Saturday!

  24. Nikki S on February 1, 2015 at 3:49 pm

    Faux rest day with a fun 30 minute metabolic workout from popsugar where you get your jump run on. 🙂 then a 4mile walk with the pup. My idea of a perfect ‘rest’ day where I get to decide I want to do and at what intensity.

  25. Jennifer Lattin on February 1, 2015 at 4:30 pm

    Glorious, and much needed, rest day today. The hubby and I took the opportunity to go out to breakfast together this a.m.

  26. Jade on February 1, 2015 at 5:00 pm

    I’m starting a week behind – tomorrow is my week 1 Monday. I’m excited to get started – lack of motivation has been my issue… that and having been sedentary for way too long. This is the kick I need!

  27. paige c on February 1, 2015 at 6:20 pm

    did workout #1 x3 today since I was busy all day friday!

  28. Lea on February 1, 2015 at 6:51 pm

    loving the rest today !

  29. Samantha on February 1, 2015 at 7:17 pm

    Ran 4 miles today in lieu of workout 5. Loved this week and love having a plan! Thanks so much for all you do!

  30. Becky on February 1, 2015 at 8:42 pm

    Finished week 1 with WO5 today! Looking fwd to week 2 🙂

  31. Kady on February 2, 2015 at 4:50 am

    Didn’t have internet yesterday – but did a “rest” day, which included a 45 min snowshoe

  32. Jen on February 2, 2015 at 6:22 am

    Might be too late but didn’t get a chance over the weekend so checking in Saturday! Did a half hour GRIT class in the morning!

  33. Sandra F. on February 2, 2015 at 7:32 am

    Saturday ended up being a rest day. But made up for it with a Zumba class yesterday morning

  34. Jayme on February 3, 2015 at 7:50 am

    In love with this! Thank you!

  35. Lisa on February 3, 2015 at 11:03 am

    instead of steady state, i tried a beginner pilates class and liked it a lot! definitely need more core strength! abouttime is my go-to protein source. clean ingredient list, and tastes great!

  36. Sarah S on February 6, 2015 at 6:50 pm

    lowerbody strength today! legs are jello.

  37. Diane on February 9, 2015 at 6:16 pm

    coolest thing ever!

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