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
workout #2 done!
workout #1 (x4) w/ warm-up and cool-down. GREAT!!
Workout #2 plus the total body endurance. That was tough!
Just finished Workout #2 and the Total Body Endurance!!! My lungs were burning!! Great workout!
Managed an (ugly) 4 miles on the dreadmill yesterday. Taking a semi-rest day today to celebrate the boy’s birthday!
completed an interval run this morning….
Workout #2 (video) + Total Body Endurance x1 + 10 min walk + stretching
I had to switch things up this week so this morning I did workout #1 X 3!!! Awesome workout!!
Just finished workout 2 and am a sweaty, sweaty mew.
Or mess. You pick.
Do you think if I took a barre class last night it would be too much to still do work out 2+total body endurance today? Any suggestions?
P.s. I’m glad I have done your barre workouts before, I think it helped me in the class!!
I’m sure you’re asking Gina, but I did wo #2 & total body on Mon and was still sore TODAY from it. It was killer but guessing it depends on you.
uhhh let’s talk about workout #2 – it was rough and I cursed you the whole way through! It was nice following along with the video so I didn’t feel quite so alone!
Did workout #1 yesterday but forgot to check in!
I did Workout #1 x3 this morning followed by 90 minutes of shoveling my car out of 2.5 ft of snow…I think I deserve extra credit :-I haha
Completed Workout #2 and one round of Endurance (minus the pullups), with hopes to do a 2nd round this afternoon. This workout was killer!!; and made even worse because I had a doctor’s appt this morning and had to fast for bloodwork. It was good motivation to start my day off drinking a TON of water to compensate.
Work out #2 done! Challenging!!!
Workout #2 + one round of total muscular endurance (i skipped the jump lunges..I was done jumping and lunging lol). So, so good!
Just finished today’s workout (#2 plus the max it out) oh my stars and planets, I am a big ol sweaty mess. I had to modify most of the workouts but I was able to make it through the entire video. WOO HOO!! 🙂 Happy Wednesday.
Workout #2 today!
Got in my workout!
Did 1 1/2 rounds of Workout #1 on Monday, used Tuesday as my rest, and getting my 30 minutes of steady state cardio after work today! Disappointed I couldn’t do 3 rounds of Workout #1, but my aching leg muscles are telling me I still got some benefit!
Barre class, workout #2, and one round of total body endurance. My booty is toast!!
Workout #2 will be conquered after work later today !
day 3…still going strong!
Did Steady State and some extra squats, pushups, and dead lifts last night!
Workout 2 and endurance done with some at home modifications! Woohoo!
really needed a rest day, so I took it!
Rocked the steady state by teaching a sweaty messy spin class this morning!
Workout #2 was tough! Have total body endurance on the menu tonight
I loved WO#2! Did it 3x plus the total body endurance. This kind of workout flies by so quickly!
Looking forward to Workout #2 after work tonight 🙂
workout #2 and muscular endurance this morning. good stuff but DAAAAAANG.
WO #2 was awesome! I had it done by 6:10 this morning! unfortunately i didn’t have enough time to do the total body endurance before work, but I plan to get it done once I get my daughter to bed tonight. 🙂
The snow on the east coast kept me inside (my tiny apartment) for the last two days, so I was only able to get in some yoga. I plan on making picking up from the beginning today after work with no days off for the rest of the week!
Workout #1 done and feeling good!
WHoa workout 2! Done and still feeling it
Loved workout #2 today!
Completed workout #2 along with some cardio today!
Workout #2 and Total Body Endurance done! That HIIT routine was NO joke!! Loved it once it was over 🙂
Did workout 2 and total body endurance at 5am and am starting to feel it now! Jelli legs from those jumping lunges…
Did wo#1 yesterday and it was awesome!!
Workout with my personal trainer today.
Workout number 2 done! Skipped the total body endurance because of doing a few total body routines this week already. 🙂
workout 1 x 3 today
workout #2 and one round of total body endurance!
Honoring my sore, hurting body today by doing some restorative yoga. Back on to the WSU workouts tomorrow!
Rocked workout 2 today, followed by a 5 mile endurance run (av. pace 7:55)!
WO #2 + total body endurance. My legs, so sore! I’m going to end the night with some yoga for flexibility to stretch it out.
Workout #2 is done. Feeling great!
LOVE Workout #2!
Workout #2, check!