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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Took a rest day today!
Did workout 4 today for the second time this week, and I was definitely feeling it. Three days in a row of intense workouts killed me, but tomorrow’s an off day much earned 🙂
I went on a long walk this evening. Today was an “off” day for me.
Pure barre torture today. 🙂
Took a kettlebell class today.
Rest day for me
It’s rest day! Enjoying every moment of it.
“Off” day for me today with a long walk with my family and a quick bike ride. I’m also doing some serious stretching because the week 4 workout is slaying my legs.
Just joined in on the Shape Up on Tuesday, but got through doing Week 4 Workout today! Sweaty beeeeast.
I can’t believe how sweaty I was today.
I took some follow up measurements today & have lost 1 inch on my waist, hips & arms. I lost an incredible 2 inches off the thigh!
Thank you!
I did a 6 Mile tempo run yesterday
On thd treadmill now doing 30 min. Will do your arm burner next.
Even though I woke up WAY TOO early today I pushed myself to get workout #4 done!
Wow, workout 4 is kicking my butt in a good way! My legs are sore days later! Keep the killer workouts coming!!
Active rest day! Im leaving for France with a 4 month old! This will be workout enough!!!
Going to do workout 4 today while the kids nap.
arm burner, core burner, and a three mile sweaty run on the treadmill today.
I didn’t participate because for some reason I didn’t get that there was a certain page that was constantly updated ha! ANyways next time I would love to do this and be doing it with a community is awesome.
Today is my rest day.
Just finished 40 minute steady state and stretching. Going to finish strong.
Excited for a rest day – I get to spend it celebrating my dad’s birthday!
Oh my. A much needed rest/yoga day for me today.
Today I went to CrossFit to get ready to compete in the Open. Most exhausting WOD!! Snatches, over head squats, thrusters, kettle bell swings, box jumps and rowing!
Happy Friday 🙂
Even though WO#4 is all cardio, there is a lot of strength requirements in it! I feel like I’ve been lifting weights. Mostly in my calves – probably from the jumping…
My schedule is a little different than the posted schedule. Did yoga last night. WO4 again tonight!
WOW!! WO # 4 was amazing!! It was so challenging!! I was pouring sweat! Thank you so much for these great workouts!! I’d love to similar workouts to the Pure Cardio workout!!
Today is pure barre day and I hope to go for a run as well 🙂
Rest Day today but I am going to Yoga after work with a few friends!!
Just seeing this today 🙁 but I took my favorite Pound Fit class at 6 am this morning!
50 minute run today, rest day tomorrow instead!
Finally feeling better! Now to remember to not overdo it
Week 4 workout plus the two burners today.
Active rest day: 30 minute walk with the little and stretching with the Postnatal Rescue DVD.
Week 4 workout demolished! I took yesterday as a total rest day so today was the workout plus extra plans, crunches, burpees and some cool down yoga. So sweaty!!
Not gonna lie….i was happy today is a rest day!!
TGIF – rest day 😀 !!
Today is a much needed rest day; this cold is kickin my butt! Got lots of sleep last night, and plan to do the same tonight so I can power through tomorrow’s workout – it looks like a rough one!
Workout 4 today after a lovely rest day yesterday!
Workouts are going great! I’ve been active every morning and then walks with my kids every night.
Forgot to check in yesterday but that arm burner was a doozy! Did it 3 times through and my arms are definitely feeling it. Sandwhiched that with 10 mins on the stairmaster and 10 mins on the elliptical. Just did the barre burner, core burner and week 4 workout for today and am absolutely feeling a rest day for tomorrow! Thanks Gina!
This Winter Shape up has been awesome. What a great resourse for meal plans and workouts. It’s been a great motivator for me to make sure I stay on track and can check in to possibly win a prize (which I haven’t yet). But the ultimate prize has been a healthy lifestyle.
Whoo hoo! Workout 4 done for the second time today. Already dreading Sunday 😉
My days are off but I’m tackling the Arm Burner and 20 minutes of steady cardio today. Woohoo for week 4!
I’m enjoying a much needed rest day. I slept in until 7 a.m.! Woohoo!
30 day shred
I did some quick total body pilates and stretching this morning!
Loving this Rest day!
Completed workout 4 this morning for the second time and loved it even more! Its really shocking how sweaty and out of breath I can get in less than 20 minutes!
some steady state and horseback riding today, a fun day!
teaching Zumba today – but feeling my legs from yesterday’s week 4 work out!