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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Workout 2 done! Very effective 23 mins??
Steady state today!
Tabata/strength video and plan burner done! My core continues to need some postpartum, this was a great 5 min video to add to the rotation!
Tabata, strength burner and plank done!
The strength + tabata was a fun switch-up this morning. The plank burner burned indeed. I then followed that burn with some snow shoveling. I’m ready to give my shoulders a rest day.
did my tabata, strength burner and plank 🙂
Just did my Wednesday workout and feeling amazing!
I effed up my foot yesterday on a three mile walk, so I’m going to try to take it easy today. Maybe some yoga or a low impact strength workout. Any tips for helping a turned ankle?
i would stay off it, wrap it, ice, and elevate when you can <3 hope it heals soon!
ran the stadium steps this morning – first finisher overall!
I had to switch things around a bit and did WO #2 again. I did better this round! Woo hoo..progress!
Monday I walked 40 mins (to get take out dinner 🙂 and yesterday was able to squeeze in 4 rounds of Workout #2 while the babe played on the floor
I did a tabata workout this morning!
Got in a bodypump workout this morning – even after a rest day yesterday, it still felt harder than normal probably because I’m sore from Monday’s workout still!
Doing this now! 🙂
Finished 35 minutes of steady state today on the tredmil!
Workout #2 this morning – increased to a 25 min AMRAP and opted for 2 min of burpees in place of the run – killer! Finished 4 full rounds then lay on the floor in a sweaty heap.
I love the plank burner workout!
Did the Strength & Tabata workout, Plank Burner, and some cardio
Completed the video for #3. I loved it because it was constantly changing and there was a lot of different exercises to keep it fun. Thank you!
Completed Workout #2 before work!
Strength + Tabata + Plank burner complete!
I was at Universal Studios on Monday and Tuesday, and according to my fitbit, I walked roughly 15,000 steps each day, so I’m counting that as my workouts. 😉 Today I went to some lectures, hopped on a plane for home, and ran in the door for an online class, so I had to make it a rest day. Looking forward to trying out this week’s workout!
Workout 2 done!
Steady state today!
Holy strength and tabata! My legs are already sore! I’m looking forward to my day off tomorrow!!
strength tabata and plank burner DONE!!!!!
Rest day today. Heading to hot yoga with a friend tonight!
Truly earned today’s day OFF after yesterday’s workout, although I did get on my mat this morning to do some gentle yoga poses.
Today’s protocol at my gym is “Athletic Conditioning” which means a ton of cardio, and me looking/feeling SUPER un-athletic. Wish me luck!
off, but going to enjoy a walk before lunch since it’s a nice day out!
I’m off today- will get in some stretching for these sore muscles though 🙂
Swapped out my off day for the tempo workout; got it done on the bike this morning!
Rest day!
easy slow jog to loosen up today!!
Took my day off yesterday and did a barre class this morning. Feeling great!
Forgot to check in yesterday! Did the tabata & strength video plus the plank burner. May go on a short recovery run to loosen up my legs for an active rest day today.
Completed workout #2 (4 full rounds!)
Doing a HIIT style workout on my lunch break – I need the endorphins today!
Did the HITT workout this am followed by some upper body and abs! Feeling great!
I switched a couple days around, so yesterday was my rest day–I went for a short walk and did some yoga.
4 mile run this am and strength workout at lunchtime
Forgot to check in yesterday, but did a ab burner and cardio workout yesterday and started the day on the elliptical today.
Did strength, tabata + plank burner yesterday. Enjoying the day off today!
Planks always do me in! I had to take some mini breaks, so it’s definitely an area that I want to improve on.
I completed Wo#2 this morning. I can chest press all day, but those renegade rows were killing me! Yesterday was a rest day after body pump and 25 minutes of moderate cardio on Tuesday. Monday was an easy steady day.
strength, tabata and plank workout done!
WO 2 (x3) this morning! 🙂
This week has definitely been a different kind of week for me due to being out of town, but I’m getting back in the swing of things soon!
Tuesday I took a hot yoga class!
Yesterday I ran 5-miles + did a few mins of ab work.