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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Checking with a few days worth of activity:
Thursday: 1 hour of super schweaty Zumba
Friday: generally rest, short walk with the dogs and walking a couple of miles in my heels(!)
Today: 3 mile walk with dogs, arm burner x 2 and core burner
OMG! Did week 4 + arm burner + barre burner and ended a sweaty mess. Whew!!
I went back in time and did the week 1 workout – just as hard as I remember! I added some more weights at the end, as well.
Made today my flexibility with a nice yoga flow
Week 4 Workout + 20 min walk outside with the pup! 🙂
week 4 workout
Well this head cold isn’t letting up and workout 4 and add ons seemed really daunting when I can’t exactly breathe out of my nose, so I did a 20 min strength tabata circuit and 20 min bike intervals. Hoping to get workout 4 in tomorrow!
Got my Pilates on this morning with a great reformer workout!
Second day off for me, plus a gorgeous 4 mile walk outside!
50 minute walk with the little + Week 4 Workout + Barre Burner. I can’t believe this challenge is almost over!
Ran a 10k this morning and will she doing workout 4 for the last time tomorrow- can’t believe WSU is almost over!
Today’s workout was 30 minutes of cardio split between the elliptical and the stair master + the strength portion of workout #3. Great Saturday workout!
Today was my off day — Phew!
Just finished week 4 + barre and core burners. I’m spent! I feel so accomplished for finishing the program. I’m seeing more definition in my arms. Weight is the same, which I’m happy with because my clothes fit great! I’m repeating the program starting next week! Thanks again!
Today is my rest day! I measured my waist yesterday,and have lost 2″ off my waist! Woo hoo! This baby weight will be off my belly in no time!
Hugs,
Erin
fairyfractal at gmail dot com
Ran a 5k this morning, easy pace with a teammate for a 20 min finish and first place, ran 55 min total
Did about 4 hours of downhill skiing today. The squats are working as my legs weren’t that sore today.
I am doing my final week four workout tomorrow, but instead of an off day today, I went for a fifty-minute ride on the elliptical while reading a magazine. It was a good moderate-intensity workout to get the blood flowing.
I did Body Attack today and then practiced some pull ups with my friends!
I’d planned on running a few miles and then going to pilates, but my ankle was killing me (I broke it a few years ago and it bugs me occasionally when it’s cold and damp out), so I ended up going for a walk and then taking a relaxing bath. Hoping it’s better tomorrow, it sucks when you want to be active but something prevents you!
Today I had an active rest day with about 10 mins of HIIT and a lot of walking. Nice Saturday 🙂
Workout 4 today. Whew–those squat/heel clicks and the back lunge jump up move are killers.
Off today and it’s needed!
Friday was my rest day.
Saturday i ran 6.2miles in our local 10k.
Driving to New York to snowboard all day. Planning on finishing up final week tomorrow with 3rd round of WO#4 then completing a second round of WSU.
Thank you Gina for providing yet another awesome shape up! It is much appreciated!
Did W4 workout & arm burner today! Great workouts all around! Thanks Gina!
Today’s a rest day for me. Going to watch some michigan basketball, go to trader joe’s and do some food prepping for the week! So sad WSU is over 🙁
Saturday was my rest day– got in a good thirty minute walk though!
I ended up doing my yoga on Wednesday, my arm and ab burner as well as workout 4 on Thursday. Friday I did workout 4 and some yoga. Saturday was ballet and taiko. Today will probably me resting and a walk. I’m sad this is over. I really enjoyed it!
i had such a long exhausting day yesterday! rested up good, had a big breakfast now im heading to the Y! if only the weather stayed good :/
Finished! BUT will be starting over and doing the 4 weeks again! Something’s gotta get me through this cabin fever!
30 mins of cardio is on today’s agenda 🙂
Rest day for me.
I’m so sad that this is it.
Just finished a 4 mile run with a friend (leg is feeling better…yay!) and came home and did WO #4. Now off to enjoy the rest of this beautiful day 🙂
last day!! treadmill 4 miles and situps
Some light core work is on the schedule for today. I hurt my low back roller skating a few weeks ago! Super bummed, but I lost 5lbs in the last two weeks…heyyy!
Going to the gym to do the treadmill and then weight machines for some strength training.
Today is my off day. Lots of errands to run and food prep.
Did arm burner and 35 mins steady state. And yes my arms were on fire!!
Checking in – loved the workouts this week. Barre Burner + Stability Ball + Workout 4 was a winner. I’m about to head out for a long run now. And ready to plan more workouts for the coming week. 🙂
Yesterday’s workout was a 4-hour-ish walk with my dogs and significant other! Finally tired the dogs out!
Today I’m eyeing your stability ball workout video for starters…doing some errands and food prep so I’ll see what else I can fit in after that.
Thursday I did week 3 workout: 1 round of the strength circuit, 1 round of HIIT, 2nd round of strength circuit. The HIIT is always the ticket for me and changing it up to 50sec intervals was a nice touch. Love the afterburn/complete muscle fatigue.
Friday was Yoga
Saturday Kickboxing
Sunday rest
After all that, I really could use some new kicks! *hint hint*
Today’s workout is a 4 mile walk with the husband:)
I finished up the last week of WSU with Workout #4, Barre Burner, and a plank burner. I have loved this 4-week program! It’s exactly what I needed to get that jump start to get bikini ready for my honeymoon. 🙂 I will be repeating to make it a 8 week program.
Bike ride <3
I didn’t realize I was supposed to come back to this place and comment each day. Oops. 🙂
Today I did P90X KempoX. That always kicks my butt.
Yesterday, I did a Biggest Loser workout dvd. 🙂
On Friday, I did a yoga dvd. I’m so not good at yoga.
Thursday, I rested.