Hi friends! I am SO excited about this yearโ€™s Winter Shape Up! Here is the week 1 schedule. Please feel free to modify or adjust as you see *fit* ๐Ÿ™‚

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, thatโ€™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. Michelle on January 30, 2015 at 11:16 am

    Did workout #1, those Tabatas were a fantastic challenge today

  2. Joanna S. on January 30, 2015 at 11:17 am

    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!! ๐Ÿ™‚

  3. Kady on January 30, 2015 at 1:07 pm

    Incline walk on the treadmill for 25 mins at lunch today.

  4. Sandra F. on January 30, 2015 at 1:26 pm

    Workout 1 x3 – feel awesome after a rest day and workout today. I realized today that I rather burpees over mountain climbers any day!!

  5. Lauren W. on January 30, 2015 at 1:39 pm

    Woohoo for repeat of Workout #1 x 3 today! LOVE that one ๐Ÿ™‚

  6. Kaylin on January 30, 2015 at 2:27 pm

    Loved workout #1 the second time though. Stuck with 15# and pushed myself! Great Friday morning workout!

  7. Masala Girl on January 30, 2015 at 2:52 pm

    took a class today at my university’s gym, i forgot it was free week!

  8. priya on January 30, 2015 at 2:53 pm

    did a kettlebell workout today!

  9. Vicki L. on January 30, 2015 at 3:14 pm

    Did an hour of interval cardio yesterday.

  10. Lauren on January 30, 2015 at 3:27 pm

    Finally able to do Workout #1 after being sick the last few days! Definitely a great one!

  11. Wendy Heath on January 30, 2015 at 3:35 pm

    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… ๐Ÿ˜‰

  12. Wendy Heath on January 30, 2015 at 3:35 pm

    Also did a 5K on Sunday… that counts as steady state, right? ๐Ÿ˜‰

  13. paige c on January 30, 2015 at 3:37 pm

    got workout one done earlier today!

  14. Sara on January 30, 2015 at 3:45 pm

    Did Workout #1 3 times this morning. What a great way to start the day!

  15. Cayla on January 30, 2015 at 3:56 pm

    Workout #1 x3 + some ab work.

  16. Kari on January 30, 2015 at 4:03 pm

    Got workout 1×3 done this afternoon as a reward for finishing 7 exams this week!

  17. Melissa on January 30, 2015 at 4:03 pm

    Yay for rest day, and date night!!

  18. Samantha on January 30, 2015 at 4:05 pm

    Workout #1 x3 – right before the inlaws get here!

  19. Crystal on January 30, 2015 at 4:38 pm

    Workout #1 (3 times)- Feeling Great!

  20. Liz on January 30, 2015 at 4:46 pm

    Checking in with workout #1

  21. kelly on January 30, 2015 at 6:07 pm

    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)

  22. kelly on January 30, 2015 at 6:08 pm

    Thursday was a much needed off day, I even fell asleep early on the couch.

  23. kelly on January 30, 2015 at 6:09 pm

    Started today off with a circuit style class at my gym, nothing too crazy but got my heart rate up!

  24. Jennifer Lattin on January 30, 2015 at 6:29 pm

    Active rest day….easy elliptical

  25. Keri on January 30, 2015 at 6:38 pm

    Workout 1 x 3 today!

  26. Claire on January 30, 2015 at 6:45 pm

    Went for a hilly run with my pup. So nice to get outside for a bit

  27. Mary Beth on January 30, 2015 at 6:52 pm

    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.

  28. Jade on January 30, 2015 at 7:49 pm

    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!

  29. Kelster on January 30, 2015 at 8:48 pm

    I fell behind so I am just ddoing Workout 2 today

  30. Lea on January 30, 2015 at 8:54 pm

    still feeling workout #2!

  31. melissa on January 30, 2015 at 9:36 pm

    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!

  32. Erin M. on January 31, 2015 at 2:17 am

    I’m going to do the total body endurance workout today…hopefully some yoga later, too!

  33. Missy on January 31, 2015 at 3:10 am

    Having some psoas muscle issues so walking and stretching today.

  34. Lauren on January 31, 2015 at 4:20 am

    Aaah I keep forgetting to checkin on the actual day I do the workout!! Yesterday I did 3 rounds of workout 1!

  35. Janna on January 31, 2015 at 6:47 am

    Did workout #5 this morning. It was a great incline cardio workout!

  36. Samantha on January 31, 2015 at 7:37 am

    Doing Workout #5 on my old treadmill!

  37. Kady on January 31, 2015 at 7:47 am

    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!

  38. Christina on January 31, 2015 at 8:26 am

    Had to move workout #1 to today and wow that tabata gets my heart rate going like no other!!

  39. Ashley V on January 31, 2015 at 8:31 am

    I did a steady state workout today followed by your sun’s out gun’s out!

  40. Samantha on January 31, 2015 at 8:59 am

    I took my second rest day yesterday due to working all day! Still deciding between workout 1 and 5 for today and tomorrow. ๐Ÿ™‚

  41. Tracy on January 31, 2015 at 9:13 am

    Did WO#5 on the stairs and then finished with Ashtanga yoga practice ๐Ÿ™‚

  42. Morgan on January 31, 2015 at 9:48 am

    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.

  43. Jennifer Lattin on January 31, 2015 at 10:45 am

    Workout #1 x3 sandwiched in elliptical warmup and cool down. I switched up the svhedule thus week.

  44. Cayla on January 31, 2015 at 11:33 am

    Long walk + yoga. Switching up today and tomorrow’s rest day.

  45. Laura @FitMamaLove on January 31, 2015 at 11:37 am

    Just did WO5! Woot!

  46. Lindsay on January 31, 2015 at 11:40 am

    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.

  47. Julie on January 31, 2015 at 12:12 pm

    Just got back from workout #5 at the gym. Feeling good!

  48. Jackie on January 31, 2015 at 12:12 pm

    Loved you Week 1! Finished up with a 4 mile walk! Can’t wait for Week 2!!

  49. Lea on January 31, 2015 at 12:32 pm

    Did spinning instead of the incline workout, but needed to fit in #1 x 3 again and did ๐Ÿ™‚

  50. Samantha on January 31, 2015 at 12:52 pm

    I FRICKIN LOVE workout 1! 3x done!

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