Winter Shape Up 2016: Week 3

We’re halfway there! Keep up the amazing work. <3 If you’re just now joining in the fun, welcome (!), and check out the intro post for all of the details. 

2016shapeup general

Before we keep this party going, a special “thank you” to our wonderful sponsors:

Wsu2016 sponsors

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)

This week’s featured sponsor is Chex! I’m pretty particular about the types of cereal I’ll buy for my family, and Chex is one of the ones I love because the ingredients are simple. Not only do we love it in the classic sense (with milk in a bowl for the Liv, with almond milk in a mug for me) but I also love using it in cooking. Chex mix is always a hit, and it’s an awesome crispy coating for baked chicken and fish. I have a savory Chex recipe headed your way this week!


Our friends at Chex offered this awesome $100 Chex prize pack for a lucky Shape Up-er:

-3 boxes of Rice Chex

-Chex T-shirt, Chex travel tumbler

-$75 Visa gift card

Be sure to enter each day this week in the comments below! 🙂

Here’s what week 3 looks like for workouts:

Wsu2016 week3 schedule

As always, shuffle around as needed to accommodate your personal needs and schedule. If you need help, let me know! As always, check with a doc before making any fitness changes. Honor your body and modify as needed.

Links and cardio guidelines:

HIIT15= Go for 1 minute HARD, 1 minute slow, for 6 minutes total. Go 30 seconds hard, 30 seconds recovery for 6 minute total. 2 minutes, AS FAST AS YOU CAN, 1 minute recovery. Cool down and stretch. (If you are a beginner, you can always do steady state cardio instead!)

Steady state= 30 minutes of easy to moderate steady state cardio on a mode of your choice. You can also take a cardio class you love!

Total body barre

Speed block: start off at a steady, moderate pace and incline, and maintain for 5 minutes to warm up. Increase your speed slightly, and hold for the next 5 minutes. Increase your speed again and hold for 5 minutes. Increase your speed again, and hold for the next 5 minutes. Now, SPRINT your heart out for 30 seconds. Recover for 1:30. Next, spend the next 2 minutes working up to your sprint speed. Sprint for 30 seconds. Recover, cool down and stretch. 

Hard Core Court  <— I tried this one this weekend and LOVED it

Plank w leg raise

And Workout #3!

Wsu2016 workout3

Here are all of the moves, with form cues, challenge options and modifications:

Wsu2016 workout 3

Squat press: start in a low squat, holding a pair of dumbbells, chest lifted and weight in your heels. As you exhale to rise, bring the weights up to your shoulders. Take an inhale, and exhale to press up over head. If you’re avoiding overhead movements, upright rows or shoulder raises are a good substitute. 

Bent-over fly: (in the graphic above, I put wide row; you can do either!) start with your feet under your hips, slight bend in your knees and hinge forward, holding the weights in front of you. As you exhale, keep a slight bend in the elbows and bring the weights up. Don’t let the weights go above your shoulders. 

Push-ups: start with your hands outside your shoulders and press down through your entire hand. You can do these on your knees or toes, just make sure to keep your hips in line with your torso and exhale as you press up. Modify with wall push-ups, and for an advanced version, try lifting one leg slightly off the floor for each set

Burpees: as you perform your burpee, walk or jump out to plank. The push-up is optional. If you’d like to keep it low-impact, avoid jumping at the end of each rep. For a challenge option, do a tuck jump 🙂

Lunge with arm variations: for your lunge setup, make sure your feet are hip distance apart, and think about sinking down instead of forward as you lunge. Watch the front knee to make sure it doesn’t extend past your toes. For your triceps extension, keep your elbows hugging in towards your face (instead of poking out to the sides). Keep your chest lifted, and aim for full range of motion: full flexion and full extension. The same goes for the biceps curl: keep your arms close to your body, and really squeeze your biceps as you curl. 

Squat jumps: come into a squat (weight in your heels, chest lifted, core tight) and exhale to spring off the floor. To modify, eliminate the jump and simply reach overhead. As you land, come down with a soft knee.

Hip raise: start on your back with knees bent and feet flat on the floor. Place a dumbbell at your hips and hold onto each end. As you exhale, squeeze your glutes to peel your hips off the floor. Keep your upper back pressing into the floor or your mat. Inhale to lower down without touching the floor and repeat. 

Plank with leg raise: come into a plank, either on your knees or toes. Make sure your neck is long and your hips are in line with your torso. Place one foot out behind you and squeeze your glutes to lift it off the ground. Try to keep both hips pressing down and parallel to the floor. Pulse the lifted leg 15 times before lowering down to repeat on the opposite side.

Mountain climbers: start in a plank position. Bring one knee in towards your chest, and jump or walk it back to starting position before repeating on the opposite side. Move quickly, or slow and controlled; your choice!

Are you ready to hit it hard this week?!

Comment below each day when you complete your workout to enter this week’s Chex gift box! Also, we love seeing your sweaty beautiful faces @fitnessista @fannetasticfood #wintershapeup

Let’s gooooooooo! See ya later today with some weekend adventures.



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  1. Kailey on February 12, 2016 at 2:37 pm

    Total Body Barre & some Tabata today! Hello, Friday!

  2. Guest on February 12, 2016 at 3:05 pm

    Speed block done!

  3. Erin M. on February 12, 2016 at 3:10 pm

    I did a plyo leg workout and lifted chest, shoulders and biceps today.

  4. Melissa on February 12, 2016 at 4:28 pm

    workout done!

  5. Katie O on February 12, 2016 at 9:45 pm

    4 miles steady state (run with double BOB) today! Whew!

  6. Barbara G on February 13, 2016 at 5:02 am

    I “speed blocked” to the best of my ability on my home elliptical earlier this morning. Then I gulped down lots and lots of homemade fruit-infused water and made a stove-top tofu scramble for my breakfast.

    Gotta love my all-around healthy start to this weekend.

  7. Missy on February 13, 2016 at 10:42 am

    Power yoga class this morning. I have to deviate from the schedule to get my yoga classes in on my days off. Happy Saturday!

  8. Shannon on February 13, 2016 at 10:57 am

    Did two rounds of workout 3 + 15 mins if HIIT! I did all the workouts this week, just mixed up the order a little bit. Tomorrow is a rest day and then looking forward to starting week 4 on Monday!

  9. Bethany on February 13, 2016 at 12:30 pm

    Spin Saturday!

  10. Guest on February 13, 2016 at 12:38 pm

    Workout 3 * 2 + hiit done! Just steady state to do tomirrow

  11. Melissa on February 13, 2016 at 1:08 pm

    gym day!

  12. Sam on February 13, 2016 at 3:16 pm

    Completed a spin class and some arms this AM = )

  13. beckie on February 13, 2016 at 8:38 pm

    One hour barre3 (in place of speed block) plus 30 minute walk pushing double stroller today!

  14. Allison on February 13, 2016 at 8:42 pm

    Speed block done! Traveling for the long weekend but still trying to fit in the workouts when I can!

  15. Allison on February 14, 2016 at 4:27 am

    Got in 30 minutes on the treadmill before heading to the airport! Would have usually just skipped it so thankful for WSU for helping me stay accountable.

  16. Kristin on February 14, 2016 at 6:37 am

    I’m going to get a run in today! It’s so chilly outside though. Luckily one of my friends is coming along with me!

  17. Barbara G on February 14, 2016 at 7:18 am

    It is in the single digits temperature-wise where I live and below 0 with the wind chill factor.

    Today’s exercise got my blood circulating with the HIIT, and then I did Workout #3. It sure warmed me up. Now I get to enjoy a hot cup of tea.

    To those of you who are also caught up in this frigid weather, remember that keeping in motion is a gr8 way to help stay warm!

  18. Cara on February 14, 2016 at 7:35 am

    Yesterday I took a barre class. So. Many. Pulsing. Squats. 🙂

  19. Paige c on February 14, 2016 at 8:10 am

    Workout 3 done plus intervals on the treadmill today as my hiit

  20. Jenny McDaniel on February 14, 2016 at 10:58 am

    Workout 3 and HIIT done!

  21. Missy on February 14, 2016 at 1:19 pm

    Treadmill intervals today.

  22. Guest on February 15, 2016 at 8:36 am

    Rest yesterday

  23. Sarah on February 16, 2016 at 12:21 pm

    Todays workout done!

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