Winter Shape Up Week 4 Workout + Reebok Zquick Giveaway

Hi friends! Here’s to your last and BEST Winter Shape Up week! I can’t believe how quickly this year’s challenge went. Your check-ins, feedback and participation were amazing. 

If you’re like me and sad to say farewell to WSU, you can repeat the challenge to make it 8 weeks. As always, you can join in at any time! All of the Shape Up info can be found here on the intro page. Summer Shape Up will be here before we know it!


I hope that through Winter Shape Up you were able to learn some new moves and fitness strategies. Many of you have already noticed physical results and energy boosts from the challenge, too. Anne and I both had an amazing time being a part of it, and I’m so grateful to have had her help and expertise with the meal plans. <3

Here’s what the week 4 workout schedule looks like:



Workout links:

Monday: OFF

Tuesday: Week 4 workout + 10 minutes steady state

Wednesday: Arm burner (optional 3x) + 10-20 minutes steady state

Thursday: Week 4 workout

Friday: OFF

Saturday: Barre burner + core burner + Week 4 workout

Sunday: Flexibility (any yoga or Pilates class you like)

(feel free to shuffle around as needed)

Notice anything different? That’s because I have a little surprise for you: the Week 4 workout is PURE CARDIO. 20 minutes of sweaty HIIT training…. intense to say the least. One of my favorite quotes from filming the video: “This is real life.” You’ll see 😉

As always, check with a doctor before making any fitness or nutrition changes. Honor your body and modify as needed. If you need ideas for modifications, check out Megan’s ideas in the video. She provides some fantastic low impact (but high intensity) options. Before experimenting with any type of interval training, you should have a solid cardio base of 30 minutes of moderate steady state, most days of the week.

Week 4 video:


If you prefer to workout on your own instead of doing the video, feel free to substitute with 20 minutes of steady state cardio, 20 minutes of HIIT, or 15 minutes of HIIT training + 15 minutes of steady state of your preferred cardio.

The workouts are broken down in the video, and here are some tips for the intervals:

-Land softly and exhale on the challenging portion of the movement

-Keep your core engaged throughout the exercises and use your glutes to power up the jumping movements

-Modify as needed. Watch Megan to make the exercises more low impact and Meredith for ideas to make it more intense

Thank you again to Megan and Meredith for helping me out with the videos. Their energy was incredible, I feel like doing the workouts with them made me a little less awkwardsauce (I hope??), and we had a blast filming. My video director and editor, Grant Hunker (who also did Soli Beat!) did an incredible job filming and editing. I’m also very thankful to Black Belt 4 Life for allowing us to rent their beautiful studio and to Reebok for the outfits + sneaks.

A last special thank you to all of our Winter Shape Up sponsors:

Unnamed 1


SabraCabotStonyfieldReebokWhite Plum Sizzlefish and Fitfluential!

Here are the two winners of last week’s Cabot and Sizzlefish giveaway:

Carrie and Abby!

Both winners have been emailed 🙂

The fitness giveaway for the final week is courtesy of Reebok. See the sneaks that I’ve been wearing in the videos? These are the brand-spanking-new ZQuicks, and my current favorite crosstraining sneakers. The inspiration for the shoes’ material was Z-rated tires, so they provide traction, control and speed. The material is extremely durable, but the shoe is form-fitting, light and comfy. I wear these shoes for my “everything” workouts: strength and cardio blitzes, just like we’ve been doing in the Winter Shape Up.

3 lucky readers will each receive their own pair of ZQuick sneakers:



Here’s how to enter:

-Check in every day this week by leaving a comment with your fitness activity for the day. Even if it’s a rest day, comment to enter (up to 7 chances!).

-You get a FREEBIE entry today. Please leave a comment with Winter Shape Up feedback! What did you love? What do you want next time? If you didn’t participate, what held you back?? We can use your feedback to make Summer Shape Up even better <3

Happy Week 4! Let’s finish STRONG and with the same intensity. You can do it!

*I’ll announce the Week 4 giveaway winner next Monday along with your Shape Up successes. Please send me a photo and short paragraph if you’d like me to include it in next week’s recap (fitnessista at gmail dot com, subject: SHAPE UP SUCCESS)



Post Navigation:

2/16: Some weekend pics → ← Polar Loop Review + giveaway time!


  1. Anna on February 23, 2014 at 5:41 pm

    Yesterday was a morning Bootcamp class and today was a lovely family filled rest day.

  2. Natalie Rae Gibbs on February 23, 2014 at 5:41 pm

    Just high knee kicked myself to the end of week 4!

  3. Caroline on February 23, 2014 at 5:49 pm

    Have a dance practice later tonight!

  4. Erin Ellis on February 23, 2014 at 5:50 pm

    Today I did Level 3 of Ripped in 30! It was great!

  5. Casey McCluskey on February 23, 2014 at 6:00 pm

    Today was workout #4 and a walk through the Japanese Gardens in LA, fun!

  6. crystal hodgson on February 23, 2014 at 6:05 pm

    I didn’t partake in the Shape Up but I am always curious!
    I think I would be more inclined if I had a buddy or someone to work on it with me- I need that extra motivation.

  7. Katie in DC on February 23, 2014 at 6:14 pm

    Yoga, to finish out the challenge!

  8. Allison on February 23, 2014 at 6:17 pm

    Yoga with weights plus a walk in the park with my hubs and pup was an awesome way to top of the Winter Shape Up!

  9. Katie on February 23, 2014 at 6:29 pm

    Today is my rest day but I’ll be back at it tomorrow. I actually look forward to my daily workout.

  10. Tracy on February 23, 2014 at 6:33 pm

    I took a much needed power yoga class today!! Yay for studios that are open on Sundays!

  11. Carsen on February 23, 2014 at 6:36 pm

    Restorative yoga today!

  12. Amanda on February 23, 2014 at 6:40 pm

    Today was a rest day…although that entailed a nice long walk to enjoy the mild weather here in Boston!

  13. Annalisa on February 23, 2014 at 6:45 pm

    Today was a long hike with my hubby!! We went early morning and it was glorious!!!! MIT was a great way to end the week!!! I did a bunch of food prep yesterday and I made your amazeballs. I forgot how amazing they are!!!

  14. Jill on February 23, 2014 at 6:50 pm

    It’s been a long cold winter in the Northeast but it was 60 degrees here in Baltimore today! I took the opportunity to run outside IN SHORTS for the first time since last year! Heaven!!

  15. Cate on February 23, 2014 at 7:28 pm

    Final week four workout today. Did a bit better with the front lunge into the jump, so I must be getting stronger. I’ll miss the Winter Shape Up, but will incorporate bits and pieces into my regular routine throughout the coming months until…… The Summer Shape Up! Thanks Gina!

  16. Jen Lyle on February 23, 2014 at 7:34 pm

    Today was a long run! 16 miles and enjoying the beautiful weather!

  17. Alexandra on February 23, 2014 at 7:42 pm

    Went for a quick 3 mile run and then did 39 minutes of yoga-sequence stretches and moves afterwards – so sad that WSU is already over! I’m thinking about repeating the whole thing- it was such a manageable and well balanced plan!

  18. Jessica C. on February 23, 2014 at 7:51 pm

    Active rest day for me today. It was gorgeous today so we took the pup on a longer walk by the creek in the sun, followed by lunch and target. I came back to prep meals for the crazy week ahead and dinner for tonight. My glass of Pinot Gris and I are waiting for baked salmon and veggies to be ready. What a perfect Sunday!

  19. jenifer l on February 23, 2014 at 8:10 pm

    15 minute treadmill incline (warm-up) + Workout 4 + Blond Ponytail’s GNC Arms

  20. Angela on February 23, 2014 at 8:35 pm

    I’m a sweat bomb! The hubs and I did workout #4 together and I finished it off with the barre, arm and plank burner. Glad to be finished for the day.

    Thanks so much Gina. I loved your videos. My husband says he can’t swear at you during the workouts because you are too cute!

    • Fitnessista on February 23, 2014 at 10:45 pm

      haha that is nice of him 🙂 so happy you liked them!!! xoxo

  21. Jodi on February 23, 2014 at 8:43 pm

    Today’s workout was your video! Love this week 4 but I love even more how I feel when it’s over

  22. Carrie on February 23, 2014 at 8:54 pm

    I am sad WSU is ending. I swam for around 40 minutes this morning.

  23. Heather on February 23, 2014 at 9:13 pm

    Worked out at Pure Barre 🙂

  24. Ashley V on February 23, 2014 at 9:51 pm

    I took a rest day today because my weekend just took too much out of me to get myself up before my usual 7 am Sunday morning alarm. I just realized 5 minutes ago that the shape up is done. 🙁 I was thinking you were slacking in making any mention of it this weekend! 😉

  25. katie s on February 23, 2014 at 9:51 pm

    did my last round of workout 4 (sad!) plus three rounds of the arm burner. Really enjoyed this winter shape-up! Sad it’s over!

  26. Sarah on February 23, 2014 at 10:03 pm

    Todays workout was resistance bands & a run. Boy, how I would love to win a pair of the ZQuick Reeboks!!!!

  27. Samantha Davis on February 23, 2014 at 10:17 pm

    Did Workout 4 and the core and booty burners! Yikes! And…I got my husband to do the workout with me whoo! It was his first time with HIIT and I still haven’t quite determined his reaction haha.

    I’m so sad this challenge is over and so excited for the Summer one. 🙂 Thanks so much for putting this together for us, Gina!

  28. Kim M. on February 23, 2014 at 10:18 pm

    WSU4, barre burner, and abs burner today!

  29. Donna on February 23, 2014 at 10:25 pm

    yoga class

  30. Amy on February 23, 2014 at 10:32 pm

    Taking a rest/travel day…tomorrow will be my last day of WO#4!

  31. kristin M. on February 23, 2014 at 10:39 pm

    Plyo-Monday! I wish I was able to participate more in winter shape up this time around, but med school got in the way :(.

  32. Kelly on February 23, 2014 at 10:46 pm

    Completed a strength circuit workout today and went for a long walk in the snowy, icy, arb!

  33. Tori L on February 23, 2014 at 10:50 pm

    Workout 4 complete plus the barre burner!

  34. Vivi on February 23, 2014 at 10:53 pm

    today was rest day for me:p

  35. Keri on February 23, 2014 at 11:08 pm

    Yoga before bed!

  36. Leslie on February 23, 2014 at 11:09 pm

    Today was a rest day but I did manage to log 7,000 steps by visiting the grocery store to stock up on fresh food for the week.

  37. Vicki L. on February 23, 2014 at 11:12 pm

    Tuesday’s workout was rough. I did my usual shorter run and some quick strength before bootcamp, but that class was really rough. I think I just about reached my breaking point, seeing that I was nearly in tears by the end.

  38. Vicki L. on February 23, 2014 at 11:13 pm

    Wednesday, I did some strength and my hour on the elliptical, finishing with core work. A good day.

  39. Vicki L. on February 23, 2014 at 11:14 pm

    Thursday I did my 50-ish minutes on the elliptical followed by a really good yoga class.

  40. Vicki L. on February 23, 2014 at 11:15 pm

    Friday, I did strength followed by an odd-interval cardio session. I finished up with 6 sets of 30 sit-ups on the sit-up bench.

  41. Vicki L. on February 23, 2014 at 11:17 pm

    Saturday, I went into the gym with my dad a little earlier than usual due to lunch and movie plans with my sister. I did roughly 50 minutes of intervals on the treadmill, followed by a kick-butt class of TurboKick. A good way to start off the day.

  42. Michele on February 23, 2014 at 11:23 pm

    Yesterday was one hour strength training class followed by Zumba.

  43. Michele on February 23, 2014 at 11:23 pm

    Rest day today.

  44. Jacqueline on February 24, 2014 at 1:18 am

    Thursday – 6am bodypump class with the front office ladies from work
    Saturday- hike with the boyfriend
    today (Sunday)- family girl day (aka lots of shopping and walking) then swam laps with my sister
    this fitness thing is pretty fun now that it’s getting warmer again! at least in CA…

  45. Jay on February 24, 2014 at 2:51 am

    Today was madness, but I got a short run in. Phew.

  46. Kim on February 24, 2014 at 7:07 am

    I did my long run of 9 miles yesterday!

  47. Jenn@Mark My Miles! on February 24, 2014 at 7:36 am

    I did a 10 miler race yesterday…miss the racing scene so much!

  48. Jennie on February 24, 2014 at 8:30 am

    Barre fitness class and elliptical time for some cardio

  49. Lindsay on February 24, 2014 at 9:46 am

    It’s going to be a 5 mile walk again today!

  50. Courtney C on February 24, 2014 at 10:25 am

    I went swimming at the rec center over the weekend and am excited to do workout two today on my lunch break!

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.