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!
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.
Here’s what Week 2 looks like:
Links to your workouts:
Workout #3 (30-minute barre video)
Workout #2 (21-minute HIIT with video)
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:
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.)
Kelsey!
(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.
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.)
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!
xoxo
Gina
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More shoveling but barre will hopefully happen as we’ll.
today i have sports!
Had a nice run this morning for my steady state workout!
Getting my sweaty steady state on as I type!
sweaty lunchtime zumba today!
Steady state Done! 45 minute BOSU ball workout keeping up with all the college girls 10 years younger than me.
Proof being fit isn’t limited to a certain age…especially since the instructor who is about 10 years older than me can run circles around all of us and not break a sweat.
I ran three miles this morning, pushing the Bob. Perfect weather today!
Yesterday was a rest day since I didn’t get home from work and volunteer commitments until after 9pm!
30 minute incline steady state on the treadmill done during lunch! I typically would have picked a higher intensity steady state, but I am booked for a 30 minute bootcamp tonight and didn’t want to over do it.
Had to switch my days so today I did Workout 2 — 2 rounds of the Hiit, the Endurance for 20 minutes and 4 rounds of Arm Shredding. Whew! 60 minutes of pure sweat and hard work!
4 miles steady state (running) with my sidekicks in their double stroller!
did my steady state today on the bike while watching jimmy fallon – the best!
Did p90x Cardio X for steady state today! 🙂
Steady state with Soli Beat today! (almost wrote BeaSt, lol) 🙂
Completed an hour of spinning today for steady state = )
Did a quick three-mile run at lunch today.
another good day!
I was planning on an off day, but I misplaced my fitbit yesterday (so no step counts) AND had a half snow day from work (I run an afterschool program, my school was closed but the university I work for was open — so I had an officeday) so I impromptu signed up for a ViPR (Gina have you tried this?) class at a local studio where first class is free. Fun, steady state workout and great start to a day at the office!
Tuesday- switched things around and did the arm and leg burners and finished with abs!
surprised myself and did 48 minutes running on the treadmill without stopping–by covering the stats with a towel and watching gilmore girls
30 minute run followed by a 10 minute HIIT blitz to finish it off!
32 minutes on the treadmill today!
Today I did WO #2 and upper body plus some elliptical
30 minutes on the treadmill, check!
I did the Barre video today, workout #3. Ouch! Felt that! 🙂
I did another 30 minutes of steady state tonight and also did the upper body workout for tomorrow. Substituted wide bent over rows for pull-ups. Now what can I substitue for push-ups haha!
Lead a HIIT class at my gym tonight!
30 minutes steady state done! Boy did it feel good on my tired joints and stabilizing muscles!
Steady state done! Hit my 10k steps. Yay for treadmill and old episodes of Grey’s Anatomy!
Barre-d it up tonight! Owie!
If we don’t have access to anything to do pull ups, do you have another suggestion of things we can do?
Resistance band kat pull downs or bent over dumbbell wide row
I’m a little behind on my check-ins. On Sunday I did the barre video and steady state, on Monday I did 30 minutes of steady state and today I did workout #2 and upper body strength. Workout #2 always leaves me a sweaty mess!
Great night tonight! 1 hour pure barre followed by a 10 minute run (steady) and then a relaxing 15 minute walk with the pups.
I did 30 min on my stationary bike tonight 🙂
Got in my steady state on the bike trainer and 11k steps. It was a good day!!
30 min on the treadmill tonight. was exactly what was needed!
Off day today. So tired!
Thirty min steady state turned into a 2 hr power walk with a friend. Feeling great but my legs are sore sore sore!
Today did a few min warming up on the elliptical and then did some upper body exercises using the app total fitness. Love this new app I found. Always feel tired afterwards. Looking forward to what tomorrow brings.
Did my steady state at the gym tonight. Still feeling yesterday’s barre workout.
Loved the barre workout Monday! Have never done one so it’s nice to switch things up.
45 steady on the elliptical on Tuesday while finishing the 50 shades of grey trilogy before the movie next week
Workout #2 and arm shredding complete!
Workout #2 done! I was going to sleep in an extra hour but I pushed myself to get up and am happy I did-well kinda happy…right now I too sweaty and out of breath to b happy! I did the arm shredder last night.
Workout #2 is EVIL!
did my 30 minute steady state yesterday! trying to figure out how to fit in working out and family time since we’ve had a death in the family 🙁 WSU may have to take the back seat for the rest of the week….
Yesterday was a rest day, but today I’m back at it. I’m so relieved that I’m not too sore from the barre workout to be able to be active today! I’m definitely feeling it, but I’m still able to move normally! 😉
booyah! i did 3 rounds of workout 2 and 4 rounds of the arm shredding. Feeling good!!!!
Workout #2 and arm shredder done! (minus pull-ups–any recommendations for a suitable replacement?) I was a sweaty mess and couldn’t cool down even after a shower! Loved it:)
Hump Day!! Hello thighs….Workout #2 seemed harder this time around, but couldn’t have been too bad, because I still muscled through the arm workout right afterward. I’m looking forward to that rest day Friday, which also happens to be the day I host a low key Bachelorette party for my best friend. Looking forward to that hot cocoa bar =)