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:
Sabra, Cabot, Stonyfield, Reebok, White 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)
xoxo
Gina
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This morning I did the arm burner 3x and a 20 minute run for my steady state.
Gonna get in some steady state today!
a one hour circuit class, followed by 5miles on the treadmill-done and done!
Interval training on the elliptical and may be couple of your zumba videos.
Just did a 20 minute treadmill Brazilian butt workout, followed by two rounds of the arm burne (I’ll be feeling that tomorrow) and a 5 min pop Pilates ab workout!
This morning I did workout one, and I feel great!
Rode bike to and from work yesterday, arm burnerx2 and yoga. Today will be workout 4 and10 minute bike ride.
i’m planning on doing 30 mins of cardio this morning 🙂
Workout 4 today with your newest stability ball workout. SWEATY! Oooof da! Must take shower.
decided to take advantage of the “nice” weather again and ran outside 5 miles in the melting snow turned ice. At least it’s a break from the treadmill. Workout #4 on schedule for tomorrow.
Last night I did workout #4 and took one of my dogs for a 15 minute walk. Can’t believe that last week it was an ice storm/multiple inches of snow and this week I was outside in flip flops!
I did the arm burner 3x before my fitness yoga class. That made yoga a lot harder to get thru! Arms were very tired by the end!!
arm burner, treadmill 3 miles
30 min on the eliptical
Wk 4 done for first time. Wow. Glad I did steady state before cause I am spent at the moment and a sweaty mess.
Barre Tabata today! Plan to do the arm burner later today! 🙂
This morning I did 40 minutes of steady state on the treadmill!
My legs are still sore from workout #4 on Monday night. It hurts so good! I’m planning on some cardio, workout #4, and the arm burner tonight!
I’m loving Winter Shape Up!! Thanks for all the hard work, Gina! (and Anne!) 🙂
Arm burner and Spin class 🙂
I did 20min on the a bike and a leg burner 🙂
I am partial to New Balance, but would love the opportunity to try the ZQuick sneakers and see how they fit.
Last 2 days have been bed days. I got the food poisoning on monday 🙁 NOT COOL!!
A neighborhood walk and maybe yoga planned for today!
Ran 5.6 miles today 🙂
Today I did 35 minutes on the elliptical, followed by a 20 minute ab routine and a 15 minute arm routine.
I did workout 4 today, it was a doozy!
Arm burner and spin class complete my workout for the day!!
A rest day, but a volleyball class got me moving a little anyway 🙂
I ran this morning and followed it up with some kettlebells.
I plan on going for a run this afternoon!
I did 2 workouts today — in the morning, I did 25 minutes on the treadmill + a quick HIIT circuit, and then in the afternoon I did 30 minutes on the elliptical + 15 minutes of arm strength training!
Did w.o. #4 today for the first time. Ouch, quads were burning 🙂
I woke up early for a 3 mile run this morning. I plan on a quickie kettlebell WO after work but my booty is getting more sore by the minute from WO #4 yesterday (hello single leg lunge + jumps). It will certainly be a challenging and interesting workout later!
I loved Week 2’s workout!!
Wednesday workout: Just got in 20 min walk/steady state. Hoping to follow with 10 min yoga warm up, arm burner as many times as I can stand it (hopefully 2X), maybe a TIU toner video, and cooldown.
Just did the arm burner 3x and loved it:). I plan to run later.
Day 3 complete! Looking forward to rest day. Ha.
Week 4 work out and 20 minutes on elliptical. Will be sore in am!
Whoo, just finished my workout for today. I did the arm burner 3x, with two 10-minute cardio videos in between sets. I only have 3-lb and 5-lb dumbbells at home, and normally I would use 8-lb weights for biceps, but doing the video 3x through with 5-lb weights definitely had me burning, especially the shoulder and triceps work!
Just finished the arm burner… in full clothes… watching Bravo 🙂 Holla!
Yesterday I did the workout for week 4 (forgot to comment :)) and today my legs kill- In a good way! Another reason to sit for today’s arms 🙂
Did the W4WO today — my legs actually felt like jelly after the tabata set… woooo
Rest day for me today–tomorrow workout 4!
Arm Burner (3x) and walking (w/ speed intervals) on 7% incline for 20 minutes….man, I didn’t think I was “that sore” until I tried to workout….and the day went a long…..I’m tired! 🙂
Today’s workout was yoga. I might try to get the arm burner in yet tonight while I watch the Olympics!
The arm burner is intense!!! Love it!
Ran for a total of 52 min (7.7 miles) with a 3 mile progressive run in the middle, and did some weight lifting and plank burner
Went to one of my favorite yoga classes!
Did a 20 minute run today for my steady state- quick and sweaty 🙂