Winter Shape Up: 2016 Week 2 + Crunch Live giveaway!
Hi friends! Welcome to Week 2 of Winter Shape Up! We’re so happy that you’re enjoying the workouts and meal plans so far. If you’re just now joining in the fun, be sure to check out the intro page here! The Week 2 meal plan can be found on Anne’s site. 🙂
Another huge thank you to our 2016 WSU sponsors for supporting this year’s challenge and providing awesome giveaways along the way.
Cabot | Sabra | Sizzlefish | Pure Canadian Maple Syrup | Daily Harvest | Gluten Free Chex | Crunch Live (use code WSU30 to get a free 30-day trial. After 30 days it will roll over to a membership at $9.99, but can be canceled at any time)
Congratulations to the winners of last week’s Daily Harvest giveaway! You’ll be receiving a 6-pack of delicious smoothie blends. Carrie B. and masala girl! Check your emails and I’ll forward your info along to the smoothie fairy.
This week’s featured sponsor is Crunch Live!
I’ve been a huge fan of their online workouts and especially love them for travel. They have short workout blasts, and full-length options, depending on how much time you have to work out. You can find a variety of classes on their site, from ab work, barre, dance, to bootcamp, yoga and strength. They’re constantly releasing new workouts, and the latest will be live this week: Weigh Hard Toning. I can’t wait to try it!
Crunch Live kindly offered a free 30-day trial to all Winter Shape Up participants. Just enter the code WSU30 after you click “Free Trial” on their website. It will expire after 30 days and transition to a full paid membership. You can cancel at any time, but hopefully you won’t want to since the workouts are so good. 🙂
Also, 5 lucky winners will receive a FREE YEAR of Crunch Live workouts! Be sure to check in below each day this week for your chance to win.
Here’s what the Week 2 schedule looks like!
Workouts:
Strength and Tabata workout, Plank burner
Tempo workout (30 minutes total): start off at a moderate pace and incline for your warm up. Hold it here for 5 minutes. Next, increase your pace to your usual steady, quick pace. Hold it for 10 minutes. Then, increase your pace so you’re uncomfortably faster, but not sprinting. Maintain it for 5 minutes, before lowering back to your base pace for 5 minutes. Cool down and stretch.
Here is workout #2!
Tips, form cues, and modification options:
This workout is AMRAP-style, so you’ll complete as many rounds as possible within 20 minutes. Be sure to warm up first with cardio at a moderate pace and incline for about 5-7 minutes. Set a timer for 20 minutes, and move through the exercises as quickly as possible with excellent form. In the comments, let me know how many rounds you complete!
1) Squat to biceps curl: make sure your feet are at least hip-distance apart. Hold a pair of dumbbells and keep your chest lifted and weight in your heels as you sink into your squat. As you exhale to rise, perform a biceps curl. Option to switch it up: each time, alternate between regular biceps curls and hammer curls.
2) Step up to upright row: stand in front of a bench of platform, and place your entire foot on the platform, holding a pair of dumbbells. Step up (option to hover the opposite leg) and perform your upright row. Keep the top foot on the platform the entire time, and then switch to your reps on the other side. Modify: skip the step up, or do your step ups and upright rows separately.
3) Matrix: start with your knees under your hips and press down through your toes. Hold a dumbbell at your chest. Keep your ears, shoulders and hips in one line as you lean back. Exhale back to start. Start with small movements to get the hang of it. Modify: if you have weak quads or are uncomfortable on your knees, try 10 walking lunges instead.
4) Renegade row: hold dumbbells in your hands and come into a plank position (on knees or toes). Keep your hips parallel to the floor as you row one dumbbell up, and keep your elbow close to your torso. Switch to the opposite side. Modify: bent-over rows.
5) Chest press with leg raises: come into a supine position holding dumbbells at 90 degrees and feet pressed into the floor with knees bent. As you complete a chest press, keep your legs at 90 degrees and bring them off the floor. Lower down but do not touch the floor and repeat. Modify: try one leg at a time.
6) Sprint, walk or jog .25 miles. Try to meet or beat your first time as you go through each round! If you don’t have access to cardio equipment, no worries. Go for 2 minutes of heart-pumping cardio! Jump rope, jump squat, burpee, high knees, mountain climbers, any combo of exercises to get your heart rate up.
Who’s excited for week 2?! Comment below to check in each day, or share your sweaty workout pics @fitnessista @fannetasticfood #wintershapeup . I’ll announce the Crunch Live winners in next week’s WSU post!
xoxo
Gina
Photography: Henry Young
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Completed workout #2 today. Feeling good!
Got the workout in today after work! 😀
This is the first I’ve heard of Crunch Live. I cannot wait to check it out! I am currently in my 3rd trimester, so workouts are getting more limited. It still feels good to get 3-4 in a week. Crunch Live would be a great opinion for in home workout once our little makes his appearance! =)
Completed workout #2 today after a 1 mile warm up run. I finished two full rounds and then through the renegades of the third. Hoping to do even better next time around 🙂
I killed it today! Did 4 rounds of WO2 and I wondered if I could get through 1 round! Feeling Great!!
Workout 2 is no joke! I warmed up with 5 minutes of jumping rope, and was able to do 3 rounds. I did burpees for the first 2 rounds, and I was dead!
Workout #2 done… and i just want to say thank you for doing this. For the first time in months i have been able to walk into the gym confidently with a plan on what to do. Last week i got all 5 workouts done and looking forward to doing the same this week.
feeling like a cold coming on, I ended up doing modified barre with a little HIIT
Hard to get up this am with the cold weather, but still managed a 30 minute elliptical workout.
Happy to check off my workout this morning ?
Completed my workout on my seated elliptical pedaler. It’s easy on the knees but I definitely got my heart rate going! Love the feeling of my body pushing hard.
30 Minute cardio dance workout on PopSugar Fitness. I’m so uncoordinated but it was fun to just go with it and laugh at my mistakes.
Workout #2 done!
Getting a 3 mile run in today!
Just did my steady state cardio on the treadmill because it is so cold outside…but on the bright side it was a good workout. Nice and easy run 🙂
I am very sore from workout 2 yesterday, so a lot of form rolling for me tonight! I did about 2 miles on the treadmill then 10 on a row machine!
Steady state done! 45 minutes on the treadmill for a total of 4 miles. Glad to be done with my workout for the day.
Yesterday’s workout was an at-home strength routine + a 20-minute walk.
Today I have a core workout planned at Bootcamp! Leg day yesterday was killer, in the best way!
35 minute fast walk on the treadmill for Tuesday steady state.
Just finished 2 rounds of workout 2 and loved it!
I did three rounds of Workout #2 yesterday!
I got through 3 rounds minus the last cardio sesh in 20 minutes. Nice workout. Like the combo moves. I posted this on the week 1 page initially..oops.
Did the CrunchLive Cardio Burst today. Felt a bit uncoordinated on that one! Lol
Ran for 45 minutes today!
30 mins steady state on the bike complete!
OHhhmmm…practiced early morning hot yoga!
Yay! Loving this! I am excited for week 2!
I did a 3-mile speed intervals run on the treadmill super early this morning.
Barre class yesterday. Today: 30 minute treadmill run + 15 min stair mill + (hopefully) ice hockey tonight. We are getting a big snowfall here in MN (schools canceled) so fingers crossed the arena will be open. Loving this shape-up so far! Thanks!
hip hop dance class today!
I ran hills today!
Went for a quick 3 mile run today. My legs are definitely still tired from yesterday!
4 and a half mile run for steady state today! Feeling good 🙂
Completed a 45 kickboxing video for today’s workout 🙂
I did the strength and tabata workout + plank burner today because we are snowed in and I wasn’t about to run outside for steady state! It was a great workout! I remember doing that plank burner last year, and it is TOUGH!!
Snow day for me in Colorado! Decided to go on a mid-day walk and take it easy 🙂
I did a total body weight workout today.
Strength routine with some cardio blasts today
Completed Workout #2 right now. Got 3.5 rounds down in 20 minutes.
Today was a day off for me.
30 min steady state on the treadmill complete!
Tried the Crunch Live Weigh Hard Toning workout today. It was my first Crunch live workout and I liked it! I can see how the website would be great for those nights you’re crunched for time (pun!). I’m at this weird place with my fitness right now… I used to be such a gym rat and was honestly in the best shape of my life, and then I went back to school (med school to be exact… so super duper full time and stress inducing haha) and feel like I’ve lost motivation to go to the gym. I thankfully don’t have an issue with gaining weight but can just feel my body is different, not as strong or toned. Grateful for home workouts so it’s one less annoying step I need to take to get into workout mode. Anyway, I’ve had an “off day” the last four days because of weekend travels (whoops) so trying to get back at it this week so that I keep up my motivation. Sorry for the long ramble haha but thanks for some great at-home options! xo-Jenn
Did my steady state workout yesterday! RBT class today!
45 minutes on the spin bike for the steady state today!
Running and power walking through the airport as exercise today. Back to norms this week !
Got in the workout after work again!
Steady state actually turned into an hr class full of 4 minute tabata weight sets with 1 min cardio blasts in between! Ooooff… So fun but holy smokes I’m already sore!
Checking my in for steady state this morning and definitely noticed my old friend DOMS is hanging around after workout 2!
Tabata Strength and Plank Burner completed today 🙂
I ? Tabata workouts. I enjoyed my workout this morning (very early this morning.)
I’m getting better at my plank form and plank stamina. YAY!