Winter Shape Up 2016: Week 4 + Sabra giveaway

I can’t believe we’re in the final week of Winter Shape Up! (Check out the intro post here for all of the details. Your week 4 meal plan is live here, too!)

Your goal for this week: hit it with the same intensity that you had when you started! You can see the finish line up ahead.. time to sprint to the end! You’ve got this. <3 If you haven’t been following the challenge this year, I have a goal for you: try ONE of the workouts. Your choice! Maybe you’ll want to join in next time, or if anything, it’s a fun way to spice up your routine this week.

2016shapeup general 2

Before we get going, a huge congrats to the winner of our Chex goodie package giveaway: Laura N.! (Check your email and we’ll get your prize on the way!) 

A very special thank you to all of our 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 Sabra, makers of our family’s favorite hummus.

Sabra logo

Sabra Facebook share image 1200x630 final


We have been watching a LOT of basketball (’tis the season!), and Sabra is one of the perfect couchgating staples. I slice up some veggies, add some Sabra hummus to a bowl, grab some crackers, and healthy munchies are served. We also love the pretzel dipper packs, and to use Sabra in lunches and appetizers. One of my all-time favorites is this eggplant pizza!

Eggplant rounds 1 of 1 2

One very lucky winner will win a case of Sabra hummus in assorted flavors plus a $50 Visa gift card! All you have to do is check in below with your workouts each day to enter.

Here’s what the final week of workouts looks like:

Wsu2016 week 4 schedule


Workout #1

Workout #2

Workout #3

HIIT10: 30 seconds HARD, 30 seconds of recovery for 10 rounds

Here is workout #4: a fun yoga-inspired strength workout. 

Wsu2016 workout 4Wsu2016 workout4

I don’t recommend jumping into a solo flow if you haven’t practiced yoga with live instruction. If you are a total yoga beginner (YAY!), I recommend hitting up a local class to get instruction for the basic poses. Yoga has a huge emphasis on proper alignment, and it makes a huge difference for safety (and enjoyment!) to make sure you’re properly set up. If you’d like to do something else instead of Workout #4 above, you can substitute any of the previous weekly workouts or a Crunch LIVE workout of your choice. As always, check with a doc before making any fitness changes and honor your body.

Are you excited for Week 4?! Don’t forget to send your sweaty pics along (@fitnessista @fannetasticfood #wintershapeup)

Keep up the amazing work!



PS We’re in Disneyland (wahoo!) so I’ll be back blogging tomorrow. See ya then, friends. <3

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  1. Liz on February 18, 2016 at 7:57 pm

    I did yoga last night and a recovery workout at the gym today with rowing and burpees.

  2. Vicki L. on February 18, 2016 at 9:26 pm

    Got in a shorter run and a much-needed yoga class today!

  3. Joanna on February 19, 2016 at 4:13 am

    I ran 5 miles yesterday morning then came inside and did 10 mins of Pilates abs. I’m actually surprised that I did well, i was stronger than I thought and not as weak in the areas I thought. My lower abs are still weak (and my hips) and they have been since I gave birth almost two years ago. Its something to work on 🙂

  4. Barbara G on February 19, 2016 at 4:32 am

    Workout #2 completed. Step-Ups remain hard for me as do renegade rows, so I modified both.

    One day, you’ll hear me shouting from the rooftop when I am able to execute a true renegade row, without modifications. Don’t be listening for that shout-out anytime soon though. I am making progress, but it is sloooow.

  5. Guest on February 19, 2016 at 5:02 am

    Steady state done yesterday!

  6. Kelsey Halena on February 19, 2016 at 6:27 am

    A spin class and a few minutes of abs to finish the week and start the weekend off! After a rest day yesterday, I was ready to go 🙂

  7. Nikki S on February 19, 2016 at 6:54 am

    30 Minute Power Yoga this morning to stretch out some sore muscles but still get in some low impact strength

  8. Morgan on February 19, 2016 at 7:10 am

    Workout #2 done!

  9. paige c on February 19, 2016 at 7:12 am

    workout 2 done!

  10. Chelsea on February 19, 2016 at 7:48 am

    Did workout #1 on Monday!

  11. Katie M on February 19, 2016 at 8:51 am

    Workout #2 is done for me!!

  12. Melissa on February 19, 2016 at 8:58 am

    I had an awesome week of working out!
    Monday: slow flow yoga and a fat burning working on the elliptical
    Tuesday: 3 miler and Body Shred (Jillian Michaels)
    Wednesday: 3 miler
    Thursday: 4 miler and candlelight slow flow yoga
    Today: run and Body Shred!


  13. Cara on February 19, 2016 at 9:07 am

    Yesterday I completed workout #2 and modified the life out of any jumping since I hurt my foot:(( but I still got a great burn!

  14. Cara on February 19, 2016 at 9:09 am

    Workout #2 done and done! I had to modify again (stupid foot) with walking instead of sprints but I’m just glad to be able to still move!

  15. Amy on February 19, 2016 at 9:21 am

    Spin class today. With some chest thrown in. at the end!

  16. Amy on February 19, 2016 at 9:23 am

    Checking in for wed-a HARD tabata class!

  17. Melissa on February 19, 2016 at 9:38 am

    we’ve been working hard all week, i believe we’re going on a hike since it’s beautiful out!

  18. Kady on February 19, 2016 at 9:51 am

    Workout #4 was harder than expected!

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

    today was a rest day but i took a nice long walk to get fresh air this afternoon

  20. Robin R on February 19, 2016 at 12:15 pm

    Steady State on the treadmill today. After I warmed up, I ran in 5 minute blocks – 1 min at 5.0, 1 min at 5.5, 1 min at 6.0, 1 min at 6.5, 1 min at 7, and repeat. 35 minutes flew by. For the “dreadmill”, the only was I don’t get bored is to constantly change either speed or incline and to work in 5 or 10 minute blocks. I need to work on incline more often – almost always work with speed. I’ll miss this shape up – really good motivation!

  21. Guest on February 19, 2016 at 1:03 pm

    Workout 4 and 20 steady done!

  22. Sam J on February 19, 2016 at 1:57 pm

    Took a long walk with the pup today, followed by workout number 4. Feeling good!

  23. Catherine Cormier on February 19, 2016 at 2:33 pm

    Today’s workout was a 45 minute Fitnessglo yoga video Sad that the WSU is almost over!!

  24. Kailey on February 19, 2016 at 2:35 pm

    I’ve been keeping up with workouts but slacking on checking in! Today was HIIT + some extra cardio.

  25. Renae L. on February 19, 2016 at 2:40 pm

    I got in a steady state today on my lunch break!

  26. Erin M. on February 19, 2016 at 3:03 pm

    I did another plyo/weight leg workout and then lifted chest, shoulders and biceps.

  27. Emily on February 19, 2016 at 3:07 pm

    Was afraid I would be able to find the time today, but managed to get in workout 2!

  28. Missy on February 19, 2016 at 3:27 pm

    Rest day Friday! Got A LOT of errands done.

  29. Allison on February 19, 2016 at 6:30 pm

    Got in some cardio on the elliptical followed by workout 2! Great way to kick off the weekend!

  30. Bianca on February 19, 2016 at 6:36 pm

    did my workout 2 today!

  31. Samantha on February 19, 2016 at 6:57 pm

    I walked the stairs at lunch! Thats all the formal exercise I could do today. I’ll be better next week = ) I did have Amazeballs for a snack….

  32. Sam on February 19, 2016 at 7:39 pm

    Did workout 2 today after working like 70 hours this week. I’m proud of myself for pushing through and completing all the workouts despite a hectic schedule!

  33. Barbara G on February 20, 2016 at 4:54 am

    Today is officially a day OFF , but I did a Steady State workout on my home compact elliptical.

    I’m going out to dinner tonight and, while NOT working out to justify what I may eat tonight, the exercise helps me set a healthy tone for my day.

  34. Erin M. on February 20, 2016 at 6:20 am

    I did a.long outdoor run this morning. Felt good to be outside! I hope to do the yoga routine later today!

  35. Missy on February 20, 2016 at 8:16 am

    Yoga class this morning. Going for a walk later to enjoy the weather.

  36. Tori L on February 20, 2016 at 12:24 pm

    Did workout 2 yesterday, but forgot to post til now!

  37. Tori L on February 20, 2016 at 12:24 pm

    workout 3 and hiit done!

  38. Jennifer Hayden on February 20, 2016 at 4:51 pm

    Workout #2 done yesterday and did power yoga today on the day off to catch up!

  39. Guest on February 20, 2016 at 5:33 pm

    Rest day today. Thank you for such a fun four weeks! I’m going to look up your past winter shape ups for the next four weeks!

  40. Allison on February 20, 2016 at 7:08 pm

    Had to do some shuffling this week so got in a steady state today!

  41. Barbara G on February 21, 2016 at 10:09 am

    Whew! Ending this WSU with those burpees and mountain climbers and then the HIIT.

    Going to grab my water bottle now and get in a walk outside.

    Looking forward to more motivation for the Summer Shape Up!

    Til then, blog on!

  42. Bianca on February 21, 2016 at 11:46 am

    did my work out!! yay winter shape up 2016 complete 🙂

  43. Bethany on February 21, 2016 at 2:13 pm

    10 min rowing followed by 25 min elliptical then a cool down and stretching. Stretching is more and more important in this 3rd trimester I have found.

  44. Kelsey on February 21, 2016 at 3:17 pm

    Didn’t have a chance to check in yesterday – but it was a yoga sculpt workout, which positively kicked my butt!

  45. Kelsey on February 21, 2016 at 3:18 pm

    Today did a 4 mile run outside, since I rarely get to do that these days during a MN winter! Looking forward to a rest day tomorrow!

  46. Missy on February 21, 2016 at 4:38 pm

    5 minute warm up plus 20 minutes of steady state on treadmill.

  47. Allison on February 21, 2016 at 4:43 pm

    Capped off WSU with Workout 3 and some time on the treadmill! Thanks again for putting this together – it went by SO fast! This is the first one I’ve actually done from start to finish and can’t wait for the next!

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