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* 🙂
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)
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:
Wild Blueberries / Cabot / Sabra / Sizzlefish / About Time / Fitfluential
This week’s featuring sponsor is About Time.
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. 
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!!
xoxo
Gina
45 min walking workout from youtube! Whew.
Just did two rounds of Workout #1! I really need to start getting up earlier so I can have time to do three rounds! Awesome workout though. I’m finding typing to be much more difficult than usual. 😉
I hope to do a steady state workout today!
Just finished 3 rounds of workout 1, great way to start the day
5 mile run this am! Strength training yesterday!
Workout 1 was great! Excited for more.
Workout 1 last night. Holy sweat! Good one!
Steady state this morning. A nice run outside in the cold!
Had to change up the schedule today as I won’t be by a treadmill tomorrow. Got in a walking workout #5!
I did an hour class outdoor boot camp early this morning.
I did a spin class this morning and it was killer! Planning workout #1 for tomorrow’s strength day.
checking for friday! GRIT and then bodypump this morning! love fridays, they are probably my favorite workout day!
Rest day yesterday and workout 1 today!
This weeks schedule has been so wacky for me but still getting in my workouts. WO#1 this morning! 🙂
Workout #2 + Endurance Circuit!! Woot!
Taking a much needed rest day today!!
I just did 3 rounds of workout 1. I am a hot sweaty AWESOME mess.
Loving workout 1…not too long but very effective!
Checking in!
Yesterdays rest day was glorious; I still did my 30 min treadmill walk on lunch but a rest day was needed. My leg muscles were so sore after Monday but have healed up nicely! This morning Workout #1 x3 was done by 6:30am and what a relief – trying to squeeze it in on a Friday evening just wouldn’t happen!
Thanks this is jus what I needed
Checking in today!! Workout #2 plus total body endurance done!! It was a great workout!!
Still sore from Wednesday and my walking recovery day yesterday, but I completed 3 rounds of workout #1 and a 10 minute Ab workout!
Completed WO#1 x3 yesterday, and my glutes are talking to me today!
I did workout 2 yesterday and man, was it a killer! I am still sore all over! Great job with this workouts, Gina!
Workout 2 went down this morning! whew!!! Happy Friday!!!
Workout #1 x 3 before my little guy woke up this morning 🙂
Loved having the rest day yesterday, as I have been sick. getting ready for today’s workout #1!
3 rounds of workout #1 completed first thing this morning! Just the thing to wake me up :)! I know I shouldn’t really do workouts #1 and #2 back-to-back, but as I only got to do #2 yesterday, and wanted to get back “on schedule”, I had to just this once. My legs are already complaining from an evening/morning of jumping lunges! I think I forgot to check in during the week on the Steady State day-I completed 40 minutes of a jump rope workout (Aerobox-good, but painful!).
Checking in for today, completed 3.10 miles in the cold and some ab work!
A nice and sweaty compound weights circuit and the stairmaster for a super sweaty work that burned!
feeling sore, but I love it!
WO1 x 3 this morning – good way to start the weekend!
loved the first two workouts. Skipping Saturdays as I am running in the Iceman – its an outdoor obtacle race, MN-style:) Figured that could count instead. Wish me luck so that I don’t freeze!!! Low tomorrow is 8, so not warm but it definitely could be worse!
I did WO#1 this a.m. and messed it up again! I forgot that you do 2 rounds of tabata for each round. So I ended up short. I’m hoping to get in a couple extra tabata rounds on Sun. to make up for it. Feelin’ good so far!
took sunday off as planned, because it was a travel day for me!
steady state done!
trying a cycling class for the first time tonight!
3 rounds of workout 1 completed! I am glad I rested yesterday, I felt great today!
Slept in this morning instead of doing workout 2, just felt really beat. I needed the rest! But that doesn’t mean I’m skipping my workout, will squeeze it in later no matter what!
Checking in for today!! Rocked out Workout #1 x 3 before waking my little one at 6:15am today! It felt great!
I’ve been doing the treadmill for about 45 minutes each day.
Was excited to do WO#1 a 2nd time! Did it 3x again 🙂
Enjoying this so much and sharing with others!
Finished Workout 1 3 times again today. Felt harder, but I worked harder!
Thursday check-in! Didn’t take a rest day since it was my favorite boot camp instructor’s last day before her maternity leave! Boot camp rocked, and I have crazy sore shoulders to prove it! 😉
Finished Workout #1 x3 this morning before work. All the jumping lunges have allowed me to appreciate burpees more. =)
I’m not sure if I’m posting in the right area to be entered into drawings but I love reading the comments on here!
Friday check in! Did my favorite mix of cardio & strength- a one hour class at work with 30 min spin followed by 30 min of TRX. KILLER, and totally gets me pumped for the weekend! We always sing “Sweet Caroline” at the end of class to cap it all of in a fun way!
Much needed rest day today! Tomorrow is workout 1!