Winter Shape Up 2015: Week 3

Hi friends! Welcome to Week 3 of Winter Shape Up! Anne and I are absolutely loving all of your amazing check-ins from the first two weeks; keep up the hard work and that incredible intensity! I’m so happy that you’re enjoying the workouts and videos so far, too. <3

Wsu2015 logo

You can jump into the Shape Up at any time, and also feel free to modify or adjust the schedule in a manner that suits your personal needs and preferences. If you need help shuffling workouts around, let me know!

Here’s what the week looks like:

Wsu2015 week 3 schedule

Workout links:

Workout #6

Workout #3

Workout #2

Workout #4

Special thanks to Danny for shooting the Workout #4 pics!

Fitnessista  High Res 13

Fitnessista  High Res 35

(Top c/o Fabletics, pants by Nike, shoes c/o Under Armour)

Thank you so much to our generous Winter Shape Up sponsors:



Wsu2015 sponsors

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

The winner of the Week 2 Wild Blueberries giveaway is: Amber S.

(The lucky lady has been emailed!) 

This week’s featured sponsor is Sizzlefish, proportioned fish from sustainable sources. I’m a huge fan of the company and love the convenience; it’s perfect for quick, easy and healthy dinners. The fish is flash frozen, and arrives packed in dry ice. You just thaw when you’re ready to use, cook and enjoy! They also have a fantastic Paleo collection in addition to the gorgeous (and delicious!) seafood options.

Sizzlefish copy

Two lucky winners will receive the Wild Ocean Blend, which is valued at $84.95 and includes:

4 portions of Sockeye Salmon

2 portions of Coho Salmon

2 portions of Sablefish

4 portions of Atlantic Cod

2 portions of Haddock

To enter, just leave a comment below each time you complete a Week 3 workout (so you have 7 total chances to enter!).

Sending you lots of healthy wishes for an awesome Week 3!



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  1. Ashley V on February 13, 2015 at 1:55 pm

    I did workout 4 today and had to lie on the floor for a few minutes before getting back up!

  2. Jema on February 13, 2015 at 4:41 pm

    I walked and did abs.

  3. Cate on February 13, 2015 at 5:27 pm

    I got in 40 minutes of cardio with some MAX intervals thrown in. A bit of ab work with the time I had left. Sore from Body Pump yesterday.

  4. Marrianne on February 13, 2015 at 5:34 pm

    I’ve been a week behind everyone but want to post so I can get in on the drawing. :). Really enjoying the variety and today my legs hurt so something must be right!

  5. Sandra F. on February 13, 2015 at 5:56 pm

    Today I did 30 minutes on the treadmill as my steady state and 20 minutes of ab exercises.

  6. Samantha on February 13, 2015 at 5:57 pm

    Rest day – I will resume tomorrow I promise!

  7. Nicole Gardner on February 13, 2015 at 6:19 pm

    Exhausted from the week and sore from Workout 2 and 3 yesterday. Did an hour yoga session at home after work. Excited for Workout 4 tomorrow!

  8. Jessica C on February 13, 2015 at 6:55 pm

    Hello! I am super behind on my check ins, but for good reason! yesterday I was feeling workoutt #1 so I did 3 rounds + warm up + cool down in the morning. It was fabulous. The rest of my day consisted of LASIK surgery and rest! Today I had my post op appt and hot yoga followed by some more rest. I’m feeling good and seeing 20/20! Yay!

  9. Liz on February 13, 2015 at 7:51 pm

    Went on a 30min jog today!

  10. Lauren on February 13, 2015 at 7:56 pm

    Did Workout 2 tonight and was dripping with sweat by the time I was done! Loved it! But know what I loved even more? The breakfast cookie dough cereal from your HIIT book! Had it for breakfast this morning and can’t wait to make it again tomorrow! YUM!!

  11. Kelster on February 13, 2015 at 8:27 pm

    I just haven’t felt like doing anything too strenuous these past few days so it’s been a lot of walking and stretching and yoga. Feels needed

  12. Claire on February 13, 2015 at 10:01 pm

    Hilly 5 mile run today.

  13. Jenn@Mark My Miles! on February 14, 2015 at 3:13 am

    Up early to get a workout in this morning before the others wake up on this Valentine’s Day!!!

  14. Erin M. on February 14, 2015 at 4:05 am

    Just finished a plyo HIIT workout for today…hopefully get some yoga in later!

  15. Nikki S on February 14, 2015 at 5:14 am

    Forgot to post here about my steady state yesterday. Ran for 30 minutes around the indoor track at varying intensity to keep my mind interested.

  16. Amanda on February 14, 2015 at 5:19 am

    Checking in from yesterday! I did 38 minutes of upperbody functional strength and 7 minutes of cardio!

  17. Emily on February 14, 2015 at 5:51 am

    Workout #4×2 done! Will also be making laps around the ballroom tonight as my co-workers and I lead our biggest fundraising event of the year!

  18. Angela M on February 14, 2015 at 6:19 am

    Valentine’s Day active rest day! Going to a trampoline park this afternoon to jump around for an hour!! Sounds like a cardio day to me!

  19. Christina on February 14, 2015 at 7:40 am

    did workout 2 today for cardio!

  20. Gina G on February 14, 2015 at 7:49 am

    Checking in!

  21. Kady on February 14, 2015 at 9:19 am

    Workout #4 x3 today, plus added a band row at the end. I also moved the push-ups earlier in the routine because it was too much shoulder for me after I tried it as written in the first round!

  22. Liz on February 14, 2015 at 9:38 am

    Did workout 4 earlier in the week (lovedddd btw) so I did a Piyo workout today to change it up!

  23. Sandra F. on February 14, 2015 at 9:43 am

    Just finished 3 rounds of WO4. It was a tough one (rotating lunges) but I really liked it!! Loved all the exercises (tabletop and plank with knee to elbow) and 30 second intervals. Looking forward to week 4!

  24. Samantha on February 14, 2015 at 10:30 am

    Had a rest day yesterday, just finished workout #3 with workout #6 on the way!

  25. Tracy on February 14, 2015 at 10:34 am

    My husband practiced Ashtanga yoga with me this morning for Valentine’s Day <3

  26. LiSsy on February 14, 2015 at 2:57 pm

    workout 4 this morning!

  27. Jennifer Lattin on February 14, 2015 at 3:01 pm

    I did workout #6 yesterday along with workout #4, I didnt want to repeat #6 two days ina row, so, I did workout #5 + alittle extra and BlondePonytail’s GNC Arms (3 rounds instead of 4).

  28. Crystal on February 14, 2015 at 3:17 pm

    Workout #4 done. Not looking forward to facing it again next week!

  29. Lauren on February 14, 2015 at 3:47 pm

    Had a great kettlebell class this morning!

  30. Ashley V on February 14, 2015 at 4:20 pm

    Steady state today and definitely feeling the workout 4 I did yesterday!

  31. paige c on February 14, 2015 at 5:29 pm

    went to spin class this morning, hard intervals! I think I earned my chocolate covered strawberries

  32. Nour @ Kale and Coconuts on February 14, 2015 at 5:32 pm

    Yoga practice tonight–felt awesome!

  33. Bethany on February 14, 2015 at 6:19 pm

    Tempo toaster on the treadmill + 20 minutes muscular endurance circuit today. Gym was unavailable all week so I look forward to really doing the week 3 workouts when repeat the winter shape up!

  34. Nikki S on February 14, 2015 at 6:44 pm

    Workout #4 x 3. Wasn’t sure I was going to make it through the third round, but with a couple of modifications I sweated my way all the way through it. My knees and shoulders are looking forward to a rest day tomorrow…maybe a short walk with the dog and some cleaning but that’s it.

  35. Nicole Gardner on February 14, 2015 at 6:54 pm

    Did yoga with the boyfriend this afternoon and went on a few long walks–got caught up in a relaxing Valentine’s Day. Will have to do a more intense workout tomorrow to make up for two lower intensity days!

  36. Vicki L. on February 14, 2015 at 7:03 pm

    Yesterday’s workout was a little rough. I feel like workout #4 requires a little more coordination than I actually posses. But I’ll give it another try on Monday. Today was an hour of cardio followed by kickboxing class. I love that class so much, and it works me hard!

  37. Katie G on February 14, 2015 at 7:32 pm

    Just finished 30 minutes of steady state. I think I’m a day behind because of my schedule. Looking forward to workout 4 tomorrow!

  38. Kelster on February 14, 2015 at 8:49 pm

    Did my steady state and another quick challenge with a friend.

  39. Angela on February 14, 2015 at 9:26 pm

    Today was a rest day

  40. Missy on February 15, 2015 at 3:17 am

    REST day. Oh, and work. 🙁

  41. Kaylin on February 15, 2015 at 3:55 am

    Checking in for Friday! Did a HIIT a if routine frm your book 🙂 the one with a 400 m run in circuit 2 and KB swings. Also added 30s on 30s sprints for 5mins before cool down. Loved!

  42. Kaylin on February 15, 2015 at 3:57 am

    Checking in for yesterday! 30 min stairmill routine and an ab finisher – 15 hanging leg raises, 20 10# med ball twists, 10 full KB swings, 20 single arm LB swings and 30 second plank. 5x through!

  43. melissa on February 15, 2015 at 4:58 am

    may be trapped in doors with bad weather so these workouts will be great!

  44. Samantha on February 15, 2015 at 5:32 am

    Checking in for yesterday – I did an hour of spinning at the gym and celebrated Valentines day with my husband working out and cooking together!

  45. kandi on February 15, 2015 at 6:11 am

    Finished workout #4 last night. It was a goodie!

  46. Paige Callahan on February 15, 2015 at 8:33 am

    Nice off day with a coat of snow on the ground!

  47. RachelG on February 15, 2015 at 8:39 am

    Barre workout to start the morning! 🙂

  48. Deanna on February 15, 2015 at 8:52 am

    Workout #2 and 4 today! Whew!

  49. Tracy on February 15, 2015 at 9:12 am

    It was nice to sleep in after a date night last night, but I’m ready to plan my workout week ahead!

  50. Nicole Gardner on February 15, 2015 at 10:25 am

    Workout 4 x2.5 this morning–phew. Still super sore from the week!

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