Winter Shape Up 2015: Week 2

Hi friends! Welcome to Week 2 of the Winter Shape Up! Anne and I are loving all of your amazing check-ins and posts. Keep up the great work! Remember, you already did the hardest part, which is getting started. Keep the momentum going!

Wsu2015 logo

Just like this cute little powerful penguin 🙂

You can jump into the Shape Up at any time, and please feel free to shuffle around the workouts to work with your schedule/life. Let me know if you need help or have any questions. As always, check with a doc before making any fitness changes, and honor your body. These workouts are designed for women who have a solid steady state cardio base (at least 30 minutes most days of the week), and are comfortable lifting weights. If you’re just beginning your fitness journey, or getting back in the game, join in the for strength training (use light weights to begin and progress from there), and instead of the Tabata and HIIT intervals, do steady state cardio. You can complete this on the treadmill (walking or jogging), stairclimber, rowing machine, or bike. 

Be sure to send in your sweaty pics on Twitter and Instagram, or check out our WSU Facebook group. 

Shout it out

Here’s what Week 2 looks like:

Wsu2015 week 2 schedule

Links to your workouts:

Wsu2015 workouts

Workout #3 (30-minute barre video)

Workout #2 (21-minute HIIT with video)

Upper body workout

Arm shredding supersets

Lower body workout

Lean lovely leg

Workout #1

For this year’s Shape Up, I designed the plan so that we would have TONS of variety. You have 6 Winter Shape Up-specific workouts (HIIT, Strength, Tabata, Barre), with different upper body, lower body, ab work, and cardio workouts sprinkled in. Variety is the spice of workout life, right? 🙂 I’m so stoked that you’re enjoying the workouts so far!

A very special thanks to this year’s Winter Shape Up sponsors:


Wsu2015 sponsors

Wild Blueberries / Cabot / Sabra / Sizzlefish / About Time / Fitfluential

Congratulations to the Week 1 giveaway winner, who will receive a Jump Start pack from our friends at About Time. (Whey protein powder and various workout fuel in delicious flavors, sweetened with Stevia.)


(The lucky winner has been emailed!)

Our Week 2 sponsor is Wild Blueberries, which I love to purchase for smoothies, breakfast cookie dough cereal, and blueberry breakfast bakes. They have amazing flavor, and are the perfect size. I usually find them at Sprouts or Whole Foods.

Wild blueberries thumb

You may not know this, but not all blueberries are created equal. Wild Blueberries have a more intense flavor, double the antioxidants and fiber, and a deeper blue pigment, which makes them serious nutritional superstars when compared to the regular ones you find in the produce section. The reason they have more fiber is due to the higher skin-to-pulp ratio than their larger cultivated counterparts. As for the antioxidants, they have a greater concentration of the flavonoid anthocyanin, a phytochemical found in blue-pigmented fruit. Because they grow in such harsh conditions, the antioxidants protect them from hash sunlight and rigorous conditions. We get to reap the cell-protecting benefits. 🙂 

Wild Blueberries are also smaller than regular blueberries, which makes them the ideal size for baking and cooking. Because Wild Blueberries haven’t been modified by man, they’re not meant to travel great distances fresh, so you’ll find them in the freezer section of your grocery store. Just be sure to look for “Wild Blueberries” on the label. Check out this link to find Wild Blueberries near you!

Our friends at Wild Blueberries generously offered a $25 Whole Foods gift card + a Wild Blueberries infused water bottle. (One reader will be chosen from my site, and one from Anne’s.)

Wb 0062 facebook holiday sweeps post images thumb

To enter, simply leave a comment below each time you complete a workout this week. You already have a freebie entry from yesterday (rest day!), and an additional one if you’ve already worked out today.

Let’s hit week 2 with a bang!


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  1. Erin M. on February 7, 2015 at 2:33 am

    Today will be HIIT legs and arms…and a ton of snow shoveling!!

  2. Emily on February 7, 2015 at 5:54 am

    Workout #1×3 done! 5 workouts this week and workout #1 felt easier!

  3. Nikki on February 7, 2015 at 5:54 am

    Yesterday was a nice rest day. Ready to hit it today!

  4. Ashley V on February 7, 2015 at 5:58 am

    Today I woke up bright and early for a run and then 1 round of the workout #1. Loving (and hating? ;)) every video so far!

  5. Kara on February 7, 2015 at 6:47 am

    Today is workout #1 for me with the pup watching and wondering why I just don’t take a nap with her instead:)

  6. Katie on February 7, 2015 at 6:48 am

    Haven’t been checking in this week, but I have been doing all the workouts, plus a really great barre class offered at my university! One more workout today and we are half way through : )
    Thanks for the workout plans!!

  7. Cindy Childers on February 7, 2015 at 6:52 am

    Wow! What a week! I did Spin, Body Balance, Work out #3 and Work out #5 (Uppers and Lower Body workouts). Such a great week. Thank you ladies for doing this. It is so much appreciated 🙂 Cindy

  8. Kelly on February 7, 2015 at 7:04 am

    Yesterday I went to a circuit class at the YMCA — we did a 25 min AMRAP of 2 mile bike, 100 thrusters, 100 bosu ball mountain climbers, 100 squat pulses. I got through 2 rounds.

  9. Anna on February 7, 2015 at 7:30 am

    Metabolic circuit work early this morning. Barre is up next.

  10. Andrea B on February 7, 2015 at 8:02 am

    Workout 1 kicked my butt this morning!! Feeling so great! Now I’m off to food prep for a successful week 3!

  11. Sara on February 7, 2015 at 8:10 am

    I’ve missed check-ins for a few days, but I took Thursday off, went for an 8-mile hike on Friday, and did Workout #1 3 times this morning. Loving the workouts so far!

  12. Cayla on February 7, 2015 at 8:37 am

    Yoga this morning. Ending my day with a 5k.

  13. April on February 7, 2015 at 8:44 am

    Cardio this afternoon 🙂

  14. Tracy on February 7, 2015 at 8:57 am

    Was fun to do WO#3 again this morning! I also practiced vinyasa.

  15. Samantha on February 7, 2015 at 8:59 am

    Boot camp this morning

  16. Lindsay on February 7, 2015 at 9:06 am

    I used my rest day yesterday to take a trip (50 min) to the nearest Trader Joe’s to stock up. 🙂

  17. Lindsay on February 7, 2015 at 9:07 am

    completed 3 rounds of workout 1 this morning after a 3 mile run.

  18. Angela on February 7, 2015 at 9:24 am

    Workout #2 followed by workout #3 today! Crazy hard and lots of leg shaking! Loved every second!

  19. Crystal on February 7, 2015 at 9:24 am

    3 rounds of workout 1! Feeling pumped and ready for week 3!

  20. Sandra F. on February 7, 2015 at 9:25 am

    Just finished – 3 rounds of workout 1 but wasn’t feeling the tabata at all, so I added extra reps, pushups, squats and did 15 minutes of a zumba video. Goodbye week 2!

  21. RachelG on February 7, 2015 at 9:40 am

    Did Zumba and the leg workout today! 🙂

  22. Wendy Heath on February 7, 2015 at 10:02 am

    Did workout #1 for the second time… after keeping up with everything over the last two weeks, I can tell I’m STRONGER! And I actually did burpees this time!!!! I suck at those… but I was able to do them during Tabata!

    :):):):) !!!!

    I totally earned that massage my hubby and I are getting this afternoon… @_@ schweaty betty here!

  23. melissa on February 7, 2015 at 10:03 am

    HIIT Workout/Strength Today at the gym… i will be sore tomorrow!

  24. Lynora on February 7, 2015 at 10:46 am

    I had some energy today so I finished workout 1 today instead of tomorrow. I love that workout!

  25. Vicki L. on February 7, 2015 at 11:13 am

    Today was a little different an hour of cardio intervals, followed by kickboxing class at the gym.

  26. Jackie on February 7, 2015 at 11:50 am

    Workout 1 3x this time! First time cuz I usually only make it through 2. Feeling stronger and better than ever!

  27. Kelly on February 7, 2015 at 12:24 pm

    4 mi steady state today!

  28. paige c on February 7, 2015 at 12:25 pm

    went to yoga today! needed a good stretch 🙂

  29. Nicole on February 7, 2015 at 1:04 pm

    Just finished Workout 1 x3! Such a great workout. Thanks, Gina!

  30. alli o on February 7, 2015 at 1:33 pm

    Workout 1×3 love that one!

  31. Liz on February 7, 2015 at 2:53 pm

    I did the HIIT workout and upper body today!

  32. Kristi on February 7, 2015 at 3:12 pm

    I knocked out the lower body workout last night with some steady state cardio before and after. My biscuits were burning!

  33. Kristi on February 7, 2015 at 3:15 pm

    I completed workout two and upper body on Thursday night! That was a beast!

  34. Jessica C on February 7, 2015 at 4:03 pm

    Today was involved 2 long dog walks out in gorgeous 70 degree weather (yay Texas) and a super sweaty vinyasa yoga this morning. Happy Saturday!

  35. Heather on February 7, 2015 at 4:07 pm

    3x workout #1 today after 4 hours of coaching gymnastics! Almost bailed, but felt so good afterwards 🙂

  36. Katie O on February 7, 2015 at 4:41 pm

    Today is my rest day. 6 mile run tomorrow before the sun comes up!

  37. Linda on February 7, 2015 at 4:58 pm

    The week was less than stellar thanks to back problems that didn’t allow me to work out. Finally able to get on the treadmill tonight for some intervals. Here’s to a new week!

  38. Lindsay on February 7, 2015 at 6:26 pm

    I finally did three rounds of week 1! When I work out at night I don’t have to worry about getting up early enough, lol.

  39. Samantha on February 7, 2015 at 6:52 pm

    Workout #1 x 3 today! My jump squat reps went up!! I seriously love this plan…thank you so much. Also, a question. You know those butt and ab challenges that have you up your reps everyday…are those okay or does it break the rule of working the same body part everyday? Or because they’re not weighted and pretty basic, does it not matter?

  40. Crystal on February 7, 2015 at 7:08 pm

    Woke up with a cold. Same thing happens the last time I did a Shape Up exempt in the past I quit. Today I pushed through! Hope to keep going and stay on track this week. Workout #1 times 3 done!

  41. Gina G on February 7, 2015 at 7:22 pm

    Checking in!

    • melissa on February 7, 2015 at 8:09 pm

      I did pure barre after work last night. Today was a day MADE for being outdoors….9.5 mile run in the summer shine (5 with a friend) and later a mile walk with the hubby and pups.

  42. Kelster on February 7, 2015 at 8:26 pm

    3 rounds of workout 1 complete

  43. Michelle on February 7, 2015 at 9:41 pm

    I did workout #1 x 3 today. The tabata is killer!

  44. Danielle on February 8, 2015 at 5:21 am

    Ready for a workout this morning other mornings not so much 🙁 loving my smoothie this morning

  45. Alli O'Neill on February 8, 2015 at 6:35 am

    rest day 🙂

  46. Lauren F on February 8, 2015 at 6:56 am

    did an awesome boxing class this morning!! kicked my butt!

  47. Kristi on February 8, 2015 at 7:43 am

    I enjoyed a rest day yesterday. I’m still sore from the lower body workout I completed on Friday!!!

  48. Nour @ Kale and Coconuts on February 8, 2015 at 7:59 am

    Did an early morning yoga practice yesterday. Before the husband or baby were awake. Delicious.

  49. Samantha on February 8, 2015 at 8:08 am

    Mostly rest – with some arms today. Happy Sunday = )

  50. Tracy on February 8, 2015 at 9:47 am

    Today was a good day for rest because we had a pert to go to last night 🙂

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