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
855 Comments
Leave a Comment
This site uses Akismet to reduce spam. Learn how your comment data is processed.
Today is a rest day for me. Looking forward to doing some really deep stretching tonight before bed.
WO4 was awesome!!
New plan: going to start WSU all over after I’m completely better from this stomach flu so I can get the full benefits. 🙂
Week 4 workout this morning! I am in love! made a big batch of your BBQ kale chips to snack on watching the Olympics!!!
Just snuck in a Week 4 workout between meetings and dinner! I modified the mountain climbers this time – I just don’t have the arm strength to do those followed by the plank hops.
I was tired this morning and slept in instead of my normal first thing workout. Hoping to squeeze one in later but I’m missing the exercise energy boost. Coffee to the rescue.
So, my legs are still sore from Tuesday and W4 workout. I am really fighting doing it again because I am so sore, but will make myself do it. I know I’ll feel better if I do. I am feeling better and my clothes are fitting a little bit better. I heart Winter Shape Up. I’ve liked the WSU because it has shown me I don’t have to spend hours in the gym, (I just don’t have the time) I can workout everyday, and I still feel like I got a great workout in even for just 20 minutes. LOVE!
just finished workout 4! again…a sweaty mess!
planning on workout 4 again and I have to get my dog out on a long walk!
Did WSU #4!! Woah. It was intense. I finished the workout with a 5 minute ab burner that you posted on your youtube page.
Did arm burner 2x, once before 30 min steady once after. Arms are a little jelloy right now.
Just did workout 4…. whoa. Holy quads.
body pump, followed by an hour tabata class-and now I’m on vacation-going to Spain! (I have earned my red wine!)
planning on 30 mins of cardio! 🙂
Great to do WO#4 a 2nd time! I added some strength work after.
Today was going to be my rest day but checking in motivated me, I will do W#4 tonight! Woohoo! I plan on doing the WSU again. It keeps me accountable and motivated. I gained 3 lbs through the process but I look smaller. Who knew? 🙂
Workout 4 again today! Whoa!
Just finished Week 4 workout. Holy cow– I am sweating up a storm. Perfect workout for when I’m stuck inside with a blizzard in MN!
HIIT on treadmill, 30 sec sprint -30 rest for 20 minutes, and then some strength training
Just did W4 workout before lunch!! I absolutely LOOOVE these short but jam packed workouts! Perfect for a mother of 2. Thank you so much for this!
Ran loop by my house
I am really loving week 4. I plan to do some cardio and then WSU #4!
workout tonight! maybe WSU #4, or cardio+core burner and leg workout
Today I ma taking as my rest day (normally Friday), but will go for a long walk tonight. Tomorrow willbe workout 4 again, woot woot! 🙂
Just discovered you so of course haven’t been participating in WSU 🙂 Today was Chest/Shoulders day and I went for a 30 min run.
Elliptical workout!
Just did workout 4 and the barre burner!! Mommy and baby yoga this am and Im heading out for a 45 minute stroller walk with the babe and my mom:) Workout 4 is a b***tch but I love it!!
Checking in for the week thus far (I was on a mini-vacation, so I am catching up on the blog and checking in!):
Sunday – Beach volleyball
Monday – 40 min run on the beach (20 min at 1 min easy, 30 sec strides; then steady state)
Tuesday – 30 min run on the beach (steady state)
Wednesday – Off (travel)
Thursday – Arms and core
Loving workout 4! Did a nice walk outside at lunch also (since the weather is awesome .. finally!)
was not feeling goood yesterday, rested this morning and hoping maybe ill get in a quick workout after practice!
HIIT night two this week!
Late start but I did week 1 workout today, it was a good one!
Today I did Bob Harper’s 45 minute cardio DVD, and I’ll fit in some crunches after my kids to go bed 🙂
Hope you all are having an awesome day!
Erin
fairyfractal at gmail dot com
Got my HIIT done and 20 minutes of steady state!
I’m going to have to move Workout 4 to tomorrow morning … these workouts have been a lifesaver for me up here buried in snow in Massachusetts and stuck indoors, seriously 🙂
I just finished week 4 workout for the second time this week and I am a sweaty beast! I am definitely adding this workout to my normal routine. Love it!
Week 4 workout…shaking hands, arms, legs..sweat dripping…love & hate it! I have earned my couch time tonight!! Haha 😉
Today is my rest today, however, I’m making a conscience effort to take short walks around my office building every few hours. I feel so much more refreshed after a quick walk and now only 1000 steps away from my Fitbit step goal for the day. Win! Have a fabulous day, WSU Friends!
Ran for 52 min (7.52 miles)
I don’t know what I’m gonna do when this is over!!
Today was Workout 4 + The Arms Burner (2x) since I forgot to do it yesterday.
Been really off track lately. Missed my workout yesterday. Supposed to have a 4.5mi run, and will definitely miss that since I don’t have anyone to watch my toddler while I go. Trying to wrap my mind around the idea of busting out Workout 4 after she goes to bed, but my allergies have seemed to plant bricks in my sinuses (believe it or not, outdoor runs help…. indoor ANYTHING does not).
Just got finished with workout 4 – I felt pretty good in the first half, but geeze the second half is difficult! I have to say, the mountain climbers with the roll make it awfully tempting to just stay lying down 🙂 Thanks for the inspiration to keep going!
Just did WSU 4 and the arm burner. Sweat city!
Rest day!! Whew! Not looking forward to the end of winter shape up. Any suggestions on where to go from here?
Today i did a biggest loser exercise video
Thursday: Workout #4 — legs are way too sore still to do that round of tabata again so I changed it up a bit. Feeling good 🙂
Rest day (maybe some yoga later!)
OMG. Another awesome sweaty workout!!!!
Rested yesterday and had such a crazy, busy day that I totally forgot to check in! Today was another long day, but I forced myself to do the arm burner x2 and the bike for steady state. Looking forward to workout 4 again tomorrow.