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. Caroline M. on February 10, 2016 at 7:00 pm

    Jogged to the gym for about 5-6 minutes and did Workout 3 two times! Whew it kicked my butt in the best way possible!

  2. Katie R. on February 10, 2016 at 7:12 pm

    Late night at work, but I came home and did 1 round of WO#3 and a short tabata from your YouTube channel. Short and sweet and off to bed I go for another early morning of work. I was happy I fit that in, if anything!

  3. Tori L on February 10, 2016 at 8:17 pm

    Steady state today completed!

  4. Vicki L. on February 10, 2016 at 10:03 pm

    Got in a good workout today after work, in addition to doing 5 miles walking around for work!

  5. Melissa on February 11, 2016 at 4:01 am

    light yoga!

  6. Barbara G on February 11, 2016 at 4:10 am

    Rest day, but I practiced holding a plank just because….

  7. Morgan on February 11, 2016 at 5:40 am

    Total Body Barre done this morning!

  8. Nikki S on February 11, 2016 at 7:00 am

    Pseudo rest day: Insanity Max30 lunchtime workout, but no am workout.

  9. Brandy H. on February 11, 2016 at 7:59 am

    I had to take Monday off because I was getting over strep, but I am excited to do workout #3 today!!!

  10. Seema on February 11, 2016 at 8:01 am

    Did a 60 min. Barre3 class this morning. Felt great!

  11. Seema on February 11, 2016 at 8:05 am

    Intense boot camp class on Monday, followed by two much needed rest days on Tuesday and Wednesday.

  12. Maria on February 11, 2016 at 8:07 am

    45 min walk on the beach last night Cold!! but felt good!

  13. Emily on February 11, 2016 at 8:48 am

    Having a nice, active rest day so far. Took a little break for work to go on a mile walk.

  14. Renae L. on February 11, 2016 at 9:17 am

    Going to do some steady state today on my lunch break!

  15. Kristin on February 11, 2016 at 9:45 am

    Going to take a class at my gym instead of an off day today! Looking forward to it.

  16. Ashley V on February 11, 2016 at 9:47 am

    Due to a lovely stomach bug, there have been no workouts for me since Tuesday. ;(

  17. Amy Ramos on February 11, 2016 at 9:52 am

    I only was able to do one round of the workout but I did the HIIT15! whew!

  18. Erin M. on February 11, 2016 at 10:11 am

    Rest day today! Work 12 hours!

  19. Bethany on February 11, 2016 at 10:50 am

    4.5 mile run this morning and a strength class this afternoon. almost friday!!!

  20. Jessie R on February 11, 2016 at 11:05 am

    A killer total body circuit yesterday.

  21. Katie O on February 11, 2016 at 11:05 am

    keep forgetting to leave comments! Monday and Tuesday two (relatively) short steady state workouts (3 and 5 mile runs), skyrobics class Tuesday night, and two rounds of workout 3 today! (Kids wouldn’t let me do anymore!)

  22. Missy on February 11, 2016 at 12:28 pm

    Yoga class tonight. 🙂

  23. Allison T. on February 11, 2016 at 1:26 pm

    Total body barre at 5am, then added your lower body barre while pumping at work — multi-tasking 🙂

  24. Cassie on February 11, 2016 at 2:52 pm

    Thur: Rest day which I needed since baby girl is teething AND we have to move her to the crib. No sleep over here.

  25. Catherine Cormier on February 11, 2016 at 3:33 pm

    Completed a 30 minute cardio tabata workout in place of this week’s speed workout 🙂

  26. Jayne C. on February 11, 2016 at 4:06 pm

    I tried my first ever spin class and loved it! Thanks for the encouraging words Gina!

  27. Kailey on February 11, 2016 at 4:32 pm

    HIIT combo today!

  28. Allison on February 11, 2016 at 7:00 pm

    Rest day today!

  29. Jasmine on February 11, 2016 at 7:16 pm

    Got my cardio in today at spin class

  30. Katie R. on February 11, 2016 at 7:22 pm

    Rest day!

  31. Joanna on February 12, 2016 at 3:47 am

    Getting my run in yesterday and today as tomorrow will be -2F in the morning with a windchill making it feel like -15F!! BRR!

  32. Catherine Cormier on February 12, 2016 at 3:48 am

    Completed 2 rounds of workout # 3 and HIIT15!

  33. Katie R. on February 12, 2016 at 4:15 am

    Just finished a 20 minute HIIT workout! Great start to my morning! Happy Friday!

  34. Barbara G on February 12, 2016 at 4:59 am

    Barre video completed. I think overall that I’m least familiar with barre workouts. I appreciate that they are included here for us to learn more.

    I’m also still practicing at holding my plank each day. I don’t do the plank with the leg lift, just the straight plank where I tried to hold it a few seconds longer than yesterday’s hold.

  35. beckie on February 12, 2016 at 5:42 am

    Total body barre completed!

  36. Emily on February 12, 2016 at 6:37 am

    Planned a barre workout this am, but baby girl had different plans, going to hit the elliptical at lunch.

  37. Seema on February 12, 2016 at 6:47 am

    Did a 3 mile speed workout this morning on the treadmill. Looking forward to trying workout #3 this weekend!

  38. Jessica C. on February 12, 2016 at 6:54 am

    Checking in for 2 rounds of Total Barre this morning + some yoga. I’m so excited for the 3 day weekend!

  39. Jenny McDaniel on February 12, 2016 at 7:18 am

    Total body barre workout done. Call me crazy but the barre workouts are my favorite 😉

  40. Cassie on February 12, 2016 at 7:20 am

    friday: barre + hiit because I can’t stream videos 🙁

  41. Naomi on February 12, 2016 at 7:45 am

    After a rest day yesterday and an unplanned rest day yesterday, I was back at it this morning! Completed two rounds of Workout 3!

  42. Paige c on February 12, 2016 at 9:29 am

    Barre is great! Also did the plank burner video

  43. Guest on February 12, 2016 at 9:50 am

    Workout 3 and hiit done yesterday

  44. Missy on February 12, 2016 at 11:04 am

    Took a wonderful heated flow yoga class this morning. So glad I went even though I had to seriously talk myself into leaving the house.

  45. Shannon on February 12, 2016 at 11:24 am

    Speed workout on treadmill today!

  46. Bethany on February 12, 2016 at 11:29 am

    total body barre and a walk today. happy friday!

  47. Renae L. on February 12, 2016 at 11:48 am

    I took a much needed rest day today!

  48. kimc on February 12, 2016 at 1:34 pm

    I loved all the workouts this week! I especially loved the HIIT15 and Speedblock, as I am slowly getting back to running. Thank you so much for all you do, especially with the curveballs life has thrown at you lately. You are a strong and inspiring woman!

  49. Tori L on February 12, 2016 at 2:05 pm

    Squeezed in workout 3 today!

  50. Guest on February 12, 2016 at 2:36 pm

    Just did total body barre

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