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
I’ve re-worked the schedule to fit my schedule, so on tap for me is Workout #1 after work. Can’t wait to get my sweat on!!!
Did 35 minutes steady state on the elliptical this a.m.
I did Workout #1 but was only able to do two rounds. I feel great!!
Finished steady state! All the treadmills in my gym were taken, so I ended up on the erg instead for 10 minutes, then a treadmill opened up and finished up with a 20 minute run!
My best friend and I did Workout 1 together last night. I was SO sweaty and I definitely feel it in my arms today!
finished my steady state! got some great suggestions for steady state ideas when i posted a question on the Facebook winter shape up page, love having that group to go to
Did cardio on the treadmill and elliptical this morning. My glutes and hammies are sore from workout #1 – and I’m even used to doing these kinds of workouts!
I’m snowed in here in CT today and just did workout #2. It was quick but totally kicked my butt!!
Early-bird 30-minute steady state workout on the treadmill today watching Friends!
Week one, day two, steady state complete!
Today I chose a vinyasa flow as my “steady state” 🙂
Done with steady state. 30 minutes on the treadmill at an easy to moderate jog
Steady state done. Combo of treadmill run and elliptical.
Workout 1 done, enjoying the snow day now!
Got my 30 min steady state run in (plus some core work in a 30 min CXWorks class)! 🙂
Did workout #1 x2 with modifications! Felt good to get moving on this snow day!!!
Go about an hour in of spinning today!
30 min steady state complete in my lunch break! Gotta love dry shampoo 😉
lunchtime zumba was my workout today!
Just finished my 30 min steady state!
Finished 3 rounds of Workout this morning since I ran out of time yesterday. Then at lunch did a new to me 30 minute BOSU ball class. After work today, I’ll take the dog for a 45 minute hike in the snow.
OMG. Week 1 workout 1 x3 reps done. Holy dirty words… my limbs are noodles. Got 60-70% of the tabata completed! 🙂
Did 40 minutes of Steady State and then your Barre Ab Burner! Hoping I can get dug out of this snow tomorrow so I can get to the gym for workout #2 and the endurance workout! PS. My booty is sore from workout 1!
I did workout number one yesterday (commenting a day late!)
Completed 30 minute steady state run this morning!
I’m a teacher, so I was happy to get a snow day and fit in Workout 1 today- it felt good to start off the week with it 🙂
Just finished steady state! Dying a little but what an awesome way to spend a snow day!
Did Workout #1 for the first time today.
Steady state this morning! 3.25 miles done 🙂
Did the day 2 steady state during my lunch break today! I decided to do a dance-oriented workout and had some fun.
Nice interval ( stationary ) bike session and a burpee for each inch of snow fallen (25!) for my steady state today.
Steady state at 6:30am before my kids were up. 3 chilly miles outside!
Getting up early to get my workout in each day, had a little 5:30am steady state today
excited to start today!!
Just went for a 30 minute jog for my steady state cardio! Gorgeous day to be outside 🙂
3 mile jog done for today 🙂 feeling super motivated!
30 min of beginners Zumba for steady state today!
Just got back from 30 minute steady state out in the snow!
I’m training for a half-marathon so I did 400m intervals on the track. That’s sort of like HIIT training, right? Either way, I got my sweat on, and boy did it feel good!
One word after workout 1+3: sweaty!
I also fit in some 400s on an indoor track, since I still need to train for my half-marathon.
Did a 30 minute run for my steady state today!
Got in a quick cardio and abs routine!
Steady state on the spin bike. done!
The only steady state I had was laying on the couch. 🙁 Some nasty stomach bug got me this morning. Hoping to be rested and recovered and back on track By Thursday!
Kickboxing + flow yoga for steady state today.
30 mins on the bike done!
did 30 minutes on the elliptical. lets hope it gets some of the soreness out of my legs from doing workout 1 yesterday!
Got in a 30 minute, treadmill walk with incline today.
Did workout #1 x3 and steady state today!
3 mile walk (45 mins steady state) with the pup. It was a gorgeous day to be outside!