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 did workout 1 x 3 yesterday. It was killer!
Rocked some steady state cardio today, 4 miles on the treadmill!! Tomorrow, Workouts #2…can’t wait, it looks AWESOME!
Today I did WO #1 x3 and 35 minutes on the elliptical!
Is this where you enter the giveaway? I have been checking in on fb group. OOps! WO2 & TBE done for today!
30 minutes on the elliptical!
off day today–the little guy woke up at 4am and was fussy until wake up time. so tired! Will resume tomorrow!
I incorporated some bodypump for one of the workouts today, but yesterday I did my steady state!
I just did 2 rounds of Workout #2. Is Gina trying to kill of us?! Hurts so good!
got my steady state in today 🙂
The combination of HIIT and muscular endurance killed me today!
Today i did 1 hour of camp gladiator boot camp. It was alot of cardio in Tabata time intervals.
Forgot to check in with my steady state yesterday – did a long walk with my dog. Just finished today’s workout 2 + total body endurance… legs are burning!!
Workout #2 + total body endurance= holy sweat fest!
I think an off day is in order today! Maybe some warm yoga tonight will do my poor tired muscles some good!!
I did WO#1 – on a bike, thankful I can do that with a completely torn ACL – Our bodies can do great things when we put our mind to it! No excuses!
Work out 2 plus total body endurance today! I only did two rounds of the work out and one round of tbe due to time constrains. I was a schwetty mess though!
So today I did the endurance first- 20 rounds, then the HIIT for 20 minutes. It was a tough one but knowing tomorrow is a rest day, I pushed through!! 🙂
Did the endurance workout this morning before work and then C25K this evening 🙂
Checking in!
I had hip surgery in Dec so I’ve had to make some changes from my typical high impact workouts since I can’t do much below the waist. Monday I stuck to strength training using the total fitness app. Tuesday I walked and Wed I went swimming with a floaty between the legs so I just used my arms.
Workout #2 and a quick full body circuit done!
Workout 2 and muscular endurance… Wowzers! You kicked my butt! Ready for rest day tomorrow 🙂
Tonight was steady state—5ish mile run with a great friend with perfect weather and a beautiful sunset!
I didn’t actually rest on sunday like I should’ve . I ran 5 miles then did th 21 Day Fix Dirty 30 and Ab Fix workouts.
I ran 3 miles on Tuesda y in the bitter cold! The hank goodnesPhilly didnt get dumped on
I ran hills today because I worked late last night (so I’m a day behind the schedule)
Long day, but got some sprints in. Getting faster and working harder 😉
Checking in for Wednesday… kickboxing class (i.e. steady state) this morning!
Checking in for Thursday as well… a nice active recovery day today, took a hot power yoga class.
i need to pay better attention! I’ve been to this page every day all week and never noticed the giveaway! Checking in with steady state on Wed!
I did workout 2 and nearly died. Thanks for that! 😉
A day off from the schedule but did a strength workout today with tabata finish – I may be really sore tomorrow!
Took a rest today and slept in…although I may try to squeeze in a Barre video this afternoon if I get out of work at a decent time.
I’m excited for a REST day today! I’ve been doing the workouts and training for a half marathon and today is a rest day for BOTH! Jumping with joy over here! 🙂
Definitely enjoying my rest day today. (I’ll probably sneak in some Yoga later today, so we’ll call it “active” recovery.)
Checking in!
Checking in for my off day!
Started late due to some work obligations, but just finished an early morning sweat sesh with Workout 1 and feel great! Definitely a sweaty mess, but can tell I’m going to enjoy an energy burst from this the rest of the day! Wahoo for exercise endorphins!!! : )
I did workout #5 this a.m. I can’t really run right now due to a bad knee, so I walked. Still a great workout! I think next time, I”ll try it on the stairmaster.
Instead of a true rest day, I started my morning with a 30-minute cardio workout from PopSugar because I’ve been doing their 30 day Fit in 2015 challenge since the start of January and want to see it through to the end even though I’ve also started this Shape-Up.
Stepped out of my comfort zone and took a cycling class for my steady state.
My legs are super sore from the intense workout #2 yesterday, but instead of a Rest Day, I went to the gym and walked on the treadmill for 50 minutes to stretch everything out and loosen my legs up!
I took a Grit (HIIT class) yesterday. It was a strength day, so we did a variety of strength and plyometrics!
I took a 45 minute Flywheel class this morning for steady state– killer with my sore legs from Workout #2 🙂
Here’s my check in for yesterday! Did WO #2 three times last night and the endurance workout 2x! Such a killer workout. Thanks!
I’m doing half marathon training, so I ran 4.5 miles today!
Rest day today, the glutes need it! I will probably do some walking and stretching.
Steady State today for about 40 minutes with a lovely at-home dance workout called SoliBeat 🙂 Love it, even though I look like a total goober doing it!!!
Rest day…I will take it!
Rocked out steady state, sore muscles but pushed through!