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
Did workout #1, those Tabatas were a fantastic challenge today
Hello! I am checking in today. I did workout number 1 x2. I honestly didn’t think I would finish it the second way through but I did. WOOT!! Happy Friday!! 🙂
Incline walk on the treadmill for 25 mins at lunch today.
Workout 1 x3 – feel awesome after a rest day and workout today. I realized today that I rather burpees over mountain climbers any day!!
Woohoo for repeat of Workout #1 x 3 today! LOVE that one 🙂
Loved workout #1 the second time though. Stuck with 15# and pushed myself! Great Friday morning workout!
took a class today at my university’s gym, i forgot it was free week!
did a kettlebell workout today!
Did an hour of interval cardio yesterday.
Finally able to do Workout #1 after being sick the last few days! Definitely a great one!
Workout #2 was a blast! Wow! Going to do some pushups, ab work and biceps curls and call it a day. I have to work the next 2 days in a row and don’t want to waddle like a duck again… 😉
Also did a 5K on Sunday… that counts as steady state, right? 😉
got workout one done earlier today!
Did Workout #1 3 times this morning. What a great way to start the day!
Workout #1 x3 + some ab work.
Got workout 1×3 done this afternoon as a reward for finishing 7 exams this week!
Yay for rest day, and date night!!
Workout #1 x3 – right before the inlaws get here!
Workout #1 (3 times)- Feeling Great!
Checking in with workout #1
Falling behind on updates! This has been one CRAZY week! Wednesday night I go to a YMCA Crossfire Class — lots of HIIT for an hour! Definitely felt awesome to get in a workout AFTER work (730-830 pm)
Thursday was a much needed off day, I even fell asleep early on the couch.
Started today off with a circuit style class at my gym, nothing too crazy but got my heart rate up!
Active rest day….easy elliptical
Workout 1 x 3 today!
Went for a hilly run with my pup. So nice to get outside for a bit
I did workout 1 today! Need to get a steady state in tomorrow. Took a rest day yesterday. Got to the gym and one of my sons got sick.
Ooooh! It’s been a while since I visited your blog and I’m excited about this! I’ve been eating clean for nearly 3 weeks and just haven’t been able to get motivated to exercise… but I think I’ve just found it! Thank you!
I fell behind so I am just ddoing Workout 2 today
still feeling workout #2!
Today was an unplanned rest day but I realized it had been over a week without one and I was tired so I got a nice relaxing pedicure instead!
I’m going to do the total body endurance workout today…hopefully some yoga later, too!
Having some psoas muscle issues so walking and stretching today.
Aaah I keep forgetting to checkin on the actual day I do the workout!! Yesterday I did 3 rounds of workout 1!
Did workout #5 this morning. It was a great incline cardio workout!
Doing Workout #5 on my old treadmill!
I flipped Fri and Sat’s workouts, so just did workout #1 x3. Uptown Funk is a great tabata song, it helped push me through!
Had to move workout #1 to today and wow that tabata gets my heart rate going like no other!!
I did a steady state workout today followed by your sun’s out gun’s out!
I took my second rest day yesterday due to working all day! Still deciding between workout 1 and 5 for today and tomorrow. 🙂
Did WO#5 on the stairs and then finished with Ashtanga yoga practice 🙂
Just did workout #5. Soooo sweaty. I usually hate the treadmill but liked it for this workout with emphasis being on incline rather than speed.
Workout #1 x3 sandwiched in elliptical warmup and cool down. I switched up the svhedule thus week.
Long walk + yoga. Switching up today and tomorrow’s rest day.
Just did WO5! Woot!
Enjoyed a *little* too much wine last night and couldn’t drag myself out of bed early enough to go to spin. Did some light yoga today, tomorrow I will spin. I promise.
Just got back from workout #5 at the gym. Feeling good!
Loved you Week 1! Finished up with a 4 mile walk! Can’t wait for Week 2!!
Did spinning instead of the incline workout, but needed to fit in #1 x 3 again and did 🙂
I FRICKIN LOVE workout 1! 3x done!