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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I will be hitting up the gym for some cardio after work!
Getting ready for a 4 mile run! I hope the rain holds off…
With such a beautiful day outside, I took an active rest day by taking my dog on a 3 mile walk. Loving the sunshine! 🙂
Today is rest day and I at least weighed in on pace. Back to HIIT tomorrow morning :).
Ran 65 min and did arm burner and plank burner
I didn’t want to sleep in and not exercise, but didn’t have the “Umph” to do HIIT, so, I opted for an “in-between” option of Elliptical for 40 minutes.
I ran 3 miles today 🙂
Just did workout 4 again! Oof!
I fell off the bandwagon yesterday, but picked up today with a 20 minute run with the arm burner!
I did RPM, Body Attack, Body Pump, and Body Combat! I know I am crazy! Friday is my long workout day! haha
I’m battling a head cold, so I figured a nice steady Booty Burning Walking Workout would be perfect. It was… and it actually helped clear up my sinuses a bit! Whoopwhoop
Week 4 done for second time. Didn’t realize my 3yr old was a budding trainer. While doing the tabata squat jumps, I quit jumping for a few seconds and he kept saying “jump, mommy, jump”. I should workout with him more often!
5 mile run yesterday! And Workout 4 (take 2) today!
Nice, active rest day! Long run with a pretty view. Plan on doing workout #4 outside, lakeside tomorrow 🙂
Today I did level 4 of “Ripped in 30”. Happy Friday!
Erin
fairyfractal at gmail dot com
I am doing work out two tonight. Kinda nervous!
Today i did some weights, which is something I’m trying to get into more!
Finished my final wo#4 of the week! Much harder this time but felt so good!
Week four workout for the second time today. TGIF!
Finished my second workout 4 for the week!
Yesterday I did some short intervals at the track. First time in months!
did the week 4 workout again this week, while watching the olympics :p
Today was a rest day.. stayed out pretty late for a birthday celebration last night!
And tonight’s workout was WSU 4, which I just finished. It got pretty burn-y towards the end!! But I liked it.
Forgot to check in yesterday — went to a barre morning class
Today, walked 30,000 steps (work from 9 am until 10:30 pm) and took a 45 minute break to run 3 miles and get in the arm burner! Cant wait to not move after 4 pm tomorrow!
When the schedule says ‘off’ I take it seriously! I got an extra hour of sleep this morning, and it was glorious!
Rest day today!
Finally made it to the hotel gym! The machines are all a little busted, but I did some work on the elliptical and rowing machine before making my way to the weight area. Pros: there was a squat rack and lots of free weights. Cons: They were mopping the floor while I was in there, and the ceramic tile was extremely treacherous!
Yoga this morning and lots of running around the office today. I’m looking forward to this weekend’s workouts and lots of puppy walks. 🙂
Workout 4 with the core burner and barre burner totally killed me today… Felt a little tired and sluggish at first, but ended feeling energized and ready to take on the day!! Can’t believe week 4 is almost over!!!
Today–20 minutes of yoga before work. I love that there is yoga for whatever is ailing you!
3 mile run and lots of stretching.
I’m not sure what today’s workout will be because I’m headed out of town with the hubs. It’s either going to be a Jillian Michael’s yoga dvd before we leave or a rest day. I’m okay with either one!
Woops, forgot to check in yesterday – took a Zumba class with my favorite instructor in the morning. Great way to start the day 🙂
barre + core burners and week 4 workout… I’m drenched & exhausted!
*Gina, I just want to thank you again for these workouts. It was the jump start I needed to get over my baby weight plateau… I’ll keep the last 5 on until I’m done nursing and that’s fine. Thank you!!!
Doing WO4 after a barre burner is a special kind of torture.
Yoga!!!! Need that stretch so bad! Taking it easy today with a bike ride and tomorrow I’ll finish off WSU with the week 4+arms+core!
Walked to morning Pilates class. It was a good one:) One hour of winter Olympic inspired workouts! Our challenge today… 1 min hollow rock, 1 min plank, 1 min Russian Twists, 1 min rest, and repeat x1. My abs were screaming. Finished gym sesh with 10 min HIIT on treadmill (30 sec 7.0 mph alternating with 8.0 mph). Feeling flexible and energized:)
Getting in a little yoga before a looong flight!
About to do my last HIIT for the week 🙂
Fast 2 miles towards training + 10 mins of week 4 workout + Barre Burner + Core Burner = Happy Saturday!! Off to shopping with the family now!
4miles on the treadmill in Barcelona-and then about 6 miles of walking!
Did a mix of yoga and pilates today! Man oh man are my legs sore!
5 mile run and I did the arm burner again since I only did it once yesterday. 🙂
I just did the barre burner, the core burner, and workout 4. Phew, glad to have that done for the day – it was a tough one. I definitely think doing the barre and core burners first made workout 4 even more difficult. Thanks again for all of your hard work, Gina – you’ve been super motivating and inspiring – as always 🙂
10.5 mile run today! HELLO, SUNSHINE! 😀
Yesterday was rest day!
WO4 and ab burner!
Wow! This has been a great shape up! Can’t believe it’s been 4 weeks. I’ve really enjoyed the extra motivation!
Awesome work out 4 again today! Loved this shape up!!