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
Walked/ran today for a half hour in the chilly air but it was great to get out! Feeling sore in the best way possible! Now off to foam roll 🙂
Did steady state cardio on my arm bike. (I am currently non-weight bearing and have a cast!)
For steady state this evening, I challenged myself with some zumba! Not my regular cardio workout (I normally do treadmill), but I think WSU is all about trying new things too:)
Got my workout in for the day!
50 minute barre Dio class for the steady state today!
Already took a spin class today, but ended the night with some delicious Yoga! Yummy.
Thirty minutes of steady state before class this morning!
I just did 30 mins of steady state on the elliptical followed by a 20 minute walk to get a cup of decaf tea 🙂
Did wo 1 today. I am a day behind but loving it
Just finished steady state! My noodle legs from yesterday are feeling a little less sore!
I did steady state on the elliptical for lunch…and actually said no to a min bundt cake so today is a win in my book 🙂
Walked for my steady state today
Went for a run this morning with the dog (and also went for a super short 1 mile run yesterday for a run streak I’m doing and completed Workout #1). Feeling all sorts of good soreness today!
Did wo1 x 3 today! Skipped the second and third round of burpees in the tabata and instead did lunges on the left then on the right. I got through round one no problem, but man did I work up a sweat come rounds 2 and 3!
Powered through workout 1 today, it was a definite struggle getting through that 3rd round!
did my steady state today and some planks!
Today was a wash. Boo. But it’s why I’m trying to teach myself to workout in the morning instead of after work.
I do workout 2 today because I have a cardio class I want to go to Thurs. It was awesome. I was able to run the first half but then took it to a fast walk. Definitely got my lungs pumping.
An active rest day today….a hard workout yesterday left me in need of rest today. Walked a bit plus 10-15 minutes if stretching/yoga. Looking forward to tomorrow’s workout.
I’m just getting started as I just returned home from travel, but I love About Time and am excited to start WSU!
I did Bodypump tonight! I love the biceps track on Release 92 as well!
30 mins steady state in the elliptical today!
I completed workout 5 last night and boy what a sweat sesh! I cranked up the tunes and enjoyed the burn!!!
This evening I managed to complete workout one (x3!!!). I was pouring sweat. The combination exercises were fun and a nice change from my usual routine. Looking forward to a rest day tomorrow. Thanks for another great workout!
Steady state today was a hilly 60 minute walk with my two little guys!
My steady state was my first try at Zumba! It was a you tube class, but it was so much fun! I can’t wait to try another
Did work out #5 tonight (30 minutes, treadmill, running). I used my marathon pace as my base and holy schweat! I was huffing and puffing and dripping by the end—just the way I like to feel after a great Cardio workout 🙂
completed workout #1 yesterday!
steady state done today – took a HIIT class
Switched my days around and went on a run yesterday, and then workout 1 today. So tough but so good!
Did workout 2 today with the total body endurance…I could do more squats than I thought but died during push ups…gonna be sore tomorrow!
for the total body endurance – is there a modification for the hamstring curls if I don’t have a stability ball?
Maybe try bridge walk outs (check youtube for some videos) or use a towel on a slippery floor to pull your feet towards your bottom in place of a ball.
Did you Workout #1 on Tuesday. Woo hoo! Best I’ve felt all day. I did it first thing in the morning before getting 3 kiddos up for school and play. It felt so nice to workout at home for once and not have to have the gym mixed in the day. It saved me so much time. Thank you for making it doable! Love this and will try for more at-home work outs…your videos really make it like we’re at the gym anyway. Today I am back to spin though (because its a fav!). Have a great day Gina and thanks so so much for doing this! What a gift! 🙂
Did workout 2. Holy crap! I did low intensity because the down stairs neighbors wouldn’t appreciate jumping at 5:30 in the morning and I’m still a mess. I’m wiped right now, so will do endurance later, and if I don’t I’m so glad I dragged myself out of bed to do this at least.
So today is definitely a workout day, but how the junk am I supposed to work out when I’m crazy sore from the first one?!? 🙂
Just finished Workout #2 and Total Body Endurance! Yowza! SO GLAD tomorrow is a rest day! 😉
holy workout #2!!
Yesterday was Barre3 day for me!
Ran for 30 minutes yesterday
After workout #2, I was thankful for the endurance test. Holy leg work and jumping! I had to take out some jumping, but it’s DONE!
75 min yoga class later–my favorite!
I did Workout #1 for the 1st time today. I only did it 2.5 times because it took longer than I planned–30 minutes. Maybe I was doing it wrong ha!
Forgot to check in all week! Monday I did Workout 1 minus the tabata (I subbed in 1 mile or .5 “push pace” on the treadmill to keep my heartrate up during the strength moves). Tuesday and today I did Orangetheory 🙂 Feeling motivated! 🙂
Just finished workout 5 on the treadmill. It was a booty burner!
I forgot to check in for yesterday! Got in 45 min power walking on the treadmill using the hills option!
Completed steady state Tuesday! My first actual run post bunion surgery!
(Wed) this morning I completed workout #2! All the jumps were hard on my post op toe but I went as long as I could then modified. I am loving having the videos this time around!!
Sadly, I apparently have developed a cold, so I’m going to do a light workout, so I don’t make it worse
Workout #2 plus total body done! legs are still screaming, tomorrow’s off/active recovery day is much needed 🙂
Hello,
My workout yesterday, Tuesday, was shoveling snow and then going for a walk on our land. We just moved about a week ago so we were interested in seeing where our property lines are. It’s an uphill climb through the woods. It was actually a great leg workout, tromping through over a foot of snow uphill. Hopefully this weekend we will get the snowshoes out and stay out a bit longer.