Hi friends! Happy Sunday! Hope you’re having a wonderful weekend. We’re back from an amazing trip to Orlando with my mom and nana, and are enjoying spending the day together. I’ll be back with lots of pics and adventures, but first, I wanted to make sure you had the first Winter Shape Up workout so you’re ready to hit it hard tomorrow!
Here’s what the first workout looks like:
And the follow-along video.
Form cues and tips:
(For modifications, please watch the video! I filmed this a few months after surgery, and provide beginner, low-impact and diastasis recti-friendly modifications)
3 rounds: each round is 8 minutes. Do as many rounds as possible within the 8-minute blocks. Rest 1 minute in between circuits
Circuit 1 (8 minutes):
Squat press x 10: Holding a pair of dumbbells, keep your chest lifted and your weight in your heels as you squat down and back. Exhale and squeeze your booty to rise, and perform an overhead press at the top.
Squat jumps x 15: Get into a squat position (booty LOW and back), and touch the floor. Keep your abs engaged and chest lifted. Powering through your heels, spring up, reaching your arms towards the ceiling. Land with a soft knee. Repeat.
Reverse lunge with knee-up or kick x 10 each side: Take a big step back to come into a lunge position. Watch your alignment and make sure your front knee is stacked over your front ankle, and your chest is lifted with a tight core. Step back to starting position, balancing on one leg as you bring the other knee up or kick it forward. Repeat 10 times and switch legs.
Circuit 2 (8 minutes):
Burpees x 10: Sit into your squat and bring both hands to the floor, firmly planting your entire hand. Walk or hop back to a plank position (push-up here optional), walk or hop your feet back to your hands, and jump vertically, raising your arms Overhead.
Triceps dips x 15: For a more challenging version, place a flat plate on your legs. To modify, bend your knees. As you complete your dip, make sure that your elbows stay pointing straight back, keep your chest lifted, and shoulders down.
Biceps curl complex x 15: Keep your elbows close to your torso, a tight core, and a slight bend in your knees. Lift up through your chest as you flex at the elbow, bringing the weight all the way up (aiming towards your shoulder). As you release, try to resist the weight, and go for a nice full extension at the bottom of the movement. The “complex” part of the movement is that one arm is curling out to the side, and the other is straight forward. You switch in between reps.
Circuit 3 (8 minutes):
Mountain climbers x 30: Get into plank position with your wrists under your shoulders. Bring one knee towards the elbow on the same side. Move back to plank and switch to the opposite side. For more of a challenge, move as quickly as possible.
Lateral lunges x 10 each: For this one, make sure you take a big step out with one leg (holding a pair of dumbbells), and that your foot angles out 45 degrees. (Your other leg stays straight and strong; toes point forward.) Think about sinking your hips down and back into your lateral lunge as you keep your core tight and your chest lifted. Exhale to step back to center.
Push-ups x 15: On your knees, toes, or modified against a wall. Keep your hips down in line with your spine, and exhale, squeezing your chest, to rise.
*Cool down and stretch
I hope you love it!
I’ll see you back here later tonight with all of your Winter Shape Up info + the first giveaway!
Video: Grant Hunker
Workout buddy and partner-in-sweat: Katie Surridge
Location: BreakOut Studios
Graphics: Luminous Lines