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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Today I did the lower body workout, ran about 2.5 miles and did some easy elliptical!
Workout 2 and upper body today!
I just finished workout #2 and the arm burner. Everything hurts!
I’m a little off on the schedule – but got in a great kettlebell workout in tonight!
Holy crap! Workout 2 and arm burner today and I am toast!
Might be able to sneak in the workout tonight, if not it’s an unexpected rest day. Back at it tomorrow!
I did legs today with some HIIT!
I did Workout #2 and upper body today after work – thanks = )
Took an off day today. Excited to hit it again tomorrow!
Today was a steady state for me – girls night Zumba class. So fun!
WO2 done w/ about a million interruptions from my 3yo, but such is life 😉
I did arms this morning and a spin class this pm!
Did workout #2 and upper body today. I’m going to be sore tomorrow!
Workout 2, Killin it! The upper body was killer but hurt so good!
Went to my YMCA Crossfire class (HIIT style and circuits)! Really didn’t want to after work, but glad I did!
I played sand volleyball for 1.5 hours and was so frustrated that my team lost all of our matches tonight that I came home and did workout #2. Now I’m ready for a nice, long shower and some stretching!
I had to flex today as a rest day, but it was an active one with about 12K steps. I have another long day of work tomorrow, but I’m setting my alarm early. Let’s hope I do not hear the siren sounds of the snooze button. 😉
checking in!
I did workout #2 this morning and it sure made for an interesting hot yoga class tonight. As in, my muscles hated me!! Haha
Def was not feeling it today.. Made it through workout two tho!! That was a hard one!
Did workout 1 x 3
Today. I like it so much I couldn’t wait until Friday:-)
Just finished workout #2 and upper body…it burns so good 🙂
Workout 2 and arms done. Gonna hate work tomorrow lol
Rest day today! Working 12 hours.
I am sore, a good sore!
Checking in! I forgot to check in the past two days… whoops!
I switched it up a bit and did 30 minutes of steady state cardio today. I am taking a TRX/barre fusion class today so I wanted my legs to be “fresh”! I have never used a TRX so I am pretty psyched and pretty nervous! I will probably try to do the leg burner and workout #1 tomorrow, though I probably shouldn’t do them together (note I said “try”!). My birthday is this weekend so I am going to be indulging a bit and would feel better if I also get activity everyday-though I know it doesn’t cancel out the indulgences :)!
Today is my rest day out of necessity. Working out before work this morning briefly crossed my mind earlier in the week, but I forgot last night to set my alarm (and 4:30 would’ve been a bit brutal since I’m used to 5:15)!
Steady state for me!
Thursday: Two rounds of the lower body workout this morning felt pretty good, soreness is going away (and gradually stronger muscles?). Looking forward to rest day tomorrow.
workout #2 and half upper body. Would have done the full one if I knew baby would sleep this long.
late night arm shredding so this morning OUCH!
I did a core workout last night, arms today
That freaking leg burner…I thought it was going to be no big deal but it was torture. I did it 3x through. Ahh….
Lifted this morning.
Set an early alarm and busted out the arm shredder (good name for it, btw) and most of work out #2. I ran out of time so I did 15 minutes of that work out then a cool down and stretch. Big day at work today. I feel like I’m ready to kill it!
90 minutes of snow shoveling counted as both steady state and an arm workout yesterday. 20 more inches this Sunday/Monday = GET ME OUT OF NEW ENGLAND
Sore from Body Pump class yesterday, so skipped the lower body workout for 50 minute elliptical steady state to loosen everything up!
Went to spin this am at 5:35. Yikes. Whatever. Worth it!
Did the leg burner 3 rounds…it looked easier on paper!
Checking in for last night—Steady State: 5 mile run with a friend. There was a group of runners behind us and we were determined not to get passed so it was pretty fun to push the pace and race even though I’m pretty sure they had no idea that was our intention!
Well, yesterday was another no-go day. Little sleep and teething baby. sigh…Today is another day though!
Off to do my 30-min steady state for today–brisk walk in the snow!
Ran 2 miles this morning with a short arm routine at the end and then I’m going to do the leg burner tonight. Hopefully I can make it through 2x at least!
sticking to it!
Forgot to post yesterday! After sitting in traffic and stressing the fact I was getting home late and it was cutting into the time I had set aside to get a workout in before my husband got home, I walked in the house to find him home early cooking a surprise dinner! Needless to say – I didn’t workout. The timing was good however – I was sore from my double dip steady state and bootcamp the day before. So yesterday was my rest day, and today will be workout #2 plus the arm shredder. Sometimes workouts just aren’t meant to be 😉
(Playing catch up here) Monday I did a 5-mile “HIIT and steady” run + abs
Tuesday I did workout #3 + some upper body toning.
Wednesday I did workout #2.
Today I did 30 minutes of steady state and topped it off with the arm shredding supersets!