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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Today I knocked out 30 minutes on the elliptical.
Went skiing today for 3 hours…fun and a workout! Woohoo I love double whammies like that.
I did a 1 hour zumba class for steady state and 2x arm burner plus my own goals for planks, crunches, inversions and squats. One word = SWEATY!
Can’t wait to rock out workout 4 tomorrow!
My arms feel more toned already… 😉 arm burner and steady state: check!
I did workout 4 and had a mom and fit class today! I also went for a 45 min walk!
Whew workout 4 done! It’s a good one 🙂
I did a Cardio Kickboxing class today and did a 30 minute strength circuit. My legs are burning 🙂
I already posted my workout this morning but I wanted to post my feedback on the shape up. I WISH I had been able to do your workouts, but I am over 50 and even though I work out often and am in pretty good shape for someone my age, I can’t do workouts like the ones you posted. It’s just too hard for me. I did watch the videos hoping I could do them but I wasn’t able to. I still loved being a part of this though and I think you did a great job on the videos! 🙂
I took a cardio blast class this morning, and apparently, the instructor wanted to kill me. 🙂
I did the WSU 3 today because I got a little behind (pun?!) last week. I’m not starting the week 4 workout until Friday! I also did a 3 mile run with Fartleks. Yay!
Sooo glad today was steady state day for me. I am so sore with all of the leg work in week 4 workout!
I walked to/from work… ~1/2 hr each way.
My calves are on fire after workout 4 yesterday. Going to give it another go tomorrow!
I didn’t participate In the winter shape-up, but wish I had! 🙂
Workout 4 is no joke 😀 Loved it! So damn sweaty
Finally caved and did Week 4 Workout today along with Blogilates’ new dance cardio video and a 3 mile bike ride. Ohhh the sweat.
30 min Steady State on the treadmill this morning followed by arm burner x2. Went on a 3 mi snowy hike with the boyfriend this evening after he got home from work. Looking forward to WO#4 tomorrow morning:)
Today I did Body Combat and Body Pump at my gym!! Love!
4.5 mile run tonight with a good friend…unfortunately had to walk a bit here and there as my leg is still a bit wonky the pain was causing me to change my gait. (No bueno!) Also took one of my pups for a 15 minute walk when I got home. My booty is seriously sore today from WO #4!
Today’s workout was a nice brisk walk along the beach!
Was sore today so I did a 30 minute yoga session.
I rode my bike while my daughter ran 5 miles. Sore legs today.
Today I did the arm burner x2 and walked briskly to work and back home (an hour total)!
workout 4 today! as much as i didn’t want to… but i know I’d feel awesome if i did!
I took a rest day yesterday.
I just did workout 4. Whew! I’m definitely going to keep these 4 workouts in mind for every time I need a non-running workout.
Just clocked in my steady state for 24 minutes and got in two sets of arm burners. Time to hit the shower!
WO4 and 10 mins of easy cardio – done! Love reporting on this group.
On the treadmill now doing 40 min before work.
Just finished week 4 and stretching while I type this… Holy Squats! Our bums are going to look fabulous after all of those. This week was pure sweat – gotta love starting your morning out that way 🙂
Tuesday I did workout 4 and did a quick 3 mile run on my lunch break
Wednesday was a rest day
Today was a 5 mile tempo run plus the arm burner
I forgot to check-in with my yoga last night.
Today I went back in time and repeated week 2 workout – I’m trying to lay low with my knee, and that’s the one I can modify the most!
Yesterday: 20 min walk, 15 min yoga, 2X arm burner, 1X ab burner, 5 min yoga, 5 min meditation 🙂
Today’s plan: walk, yoga, WO4, yoga
I forgot to check in yesterday, but I ran 3 miles and walked 2 on an incline. I couldn’t do the arm burner, because I recently hurt my shoulder so I haven’t been able to do any arm strength training.
yesterday was so busy! just gymnastics around here. but i did make a really good smoothie for breakfast!
This morning I went on a 7 mile half marathon training run. No snow this time!
Workout #4…. I kind of don’t hate burpees now! Hooray! And then I did the core burner and barre burner. Gina, I love your barre workouts!!
I think today I am going to take a rest day…I am battling a cold and I feel like I could sleep for EVER! Hopefully tomorrow I will feel more human and can do something 🙂
Workout 4 done!
Workout #4 today! My legs feel shredded. I’m thinking arm burner and plank or ab burner tomorrow, assuming I’m able to move without screaming!
Just finished workout 3… it was more difficult the second time around… or maybe just because I knew what was coming…!
Forgot to check in yesterday…did the arm burner and 20 minutes of Soli Beat 🙂
Oh Gina–workout 4 is ROUGH. But I’ve got a great post-exercise buzz going. I love all of your motivational sayings–“do 3 more, only 20 seconds left, last one, best one”.
I am a huge fan of the arm burner by the way. Still feeling the burn today!
Checking in. Modifying schedule a bit… Completed barre burner + core burner + workout 4 this AM. Pilates class on Saturday. These 4 weeks have really flown by. I’m sad it’s almost over:(
40 min. Steady state!
Completed workout 4 this morning! I think I am getting that dreaded winter cold because I was dragging big time. Fingers crossed it passes.