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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Wednesday – I ran/walked for 45 minutes. I currently cannot run for longer than 5 minutes without pain in my right leg so I run for 3 mins and walk for 3 mins. It works.
On Tuesday, I went for a walk. It has been a goal of mine to get at least 13,000 steps a day this week.
Long run day! Hoping for seven miles
Ahhh! I have all the check-ins on other posts throughout the week. But I’m back and happy to report that I did Workout 4 in my living room today! Felt great to sweat!!!
East stationary bike day!
Today’s workout was an hour run (about 7.25 miles) followed by a crossfit workout with my friends (4 rounds: 20 box jumps, 20 pull ups, 20 jumping lunges, 400m row)!
Went for a run on the treadmill!
Today I did my favorite yoga video. I can’t believe that was the last exercise of the winter shape up. I loved every minute of it.
Bodypump in the AM and a 4 miler in a few hours!
Today is workout 4, barre and core burners. Thanks again for posting the videos and recipes – I completed all of the WSU workouts and stuck to clean eating for the entire month. I feel super accomplished, but more importantly happier and healthier! Thank you!
Week 4 video plus the arm burner for today, so sad it’s over!
Time for some strength and cardio 🙂
Went for a long run today:) sun was great…
Went for a long run today 🙂
I’m trying a live music yoga class tonight! Should be different than my usual and challenging!
Strength workout with a buddy plus some yoga later 🙂
I did Flywheel! I love it so much and even convinced my husband to join me. He enjoyed it and said he would go again! Working out together on the weekend is fun for us!!
Did a challenging hot vinyasa practice this morning!
4miles on the treadmill, followed by weights, and then, no joke, 7miles of walking! (We’re on vacation in Spain!)
I did a 10 mile long run yesterday (half marathon in 4 weeks!)
Today was workout 4 one last time and a walk with my kids and dog!
Today I ran 2 miles and did a push/pull circuit 🙂
Forgot to comment that yesterday was yoga day! I’ll post again when I finish today’s venture 😉
Workout 4 today along with an burner and barre burner and a walk with the fam later. So sad this is over for the group. I plan to keep going it was so nice to get out of my regular rut.
Went to an awesome barre class today 🙂
I LOVE THESE SNEAKS. After a long winter, today is absolutely gorgeous so I took it outside for a 3 mile run + 2 mile walk. Can’t get enough of the sunshine!
Today I just did a little pilates as it’s my rest day. 🙂
Today I’m heading to an aerial yoga class with girlfriends and then we all meet up with our kids/husbands for a potluck! Great end to the weekend 🙂
I did the precor machine for 25 minutes and lifted arm and leg weights. I also walked the indoor track for 5 minutes with my hubby!
Last day! Woohoo! It’s rest day for me. I think I’ll do a 2-3 mile walk and stretching.
I have worked a few 14 hour days this week so I did week 4 and yoga this am. Felt gooood!
Last day of Workout 4! BUT I’m repeating the 4 weeks, so not really 🙂
Strength Training and Abs with a basketball game later tonight!!! Tournament time!
I ran for an hour on the treadmill and also helped a friend put together a tabata workout for her strength class she is teaching this week! Friend quality time! 🙂
Just enough time for some steady state today. Definitely planning on more strength training this coming week!
Did another nice, long run outside in this BEAUTIFUL weather and a super sweaty Workout 4 today. Loved this year’s WSU … seeing great results and plan to continue a similar program. Love this kind of training – thanks for the motivation!
Today is a rest day for me!
Well, I’ve been checking in on Facebook, but today’s gonna be light pilates and stretching as benched from running with a (likely) stress fracture. It’s really frustrating to be sidelined right when I was starting to see progress, so I am really bumming out right now. 🙁
As for the Winter Shape Up, I loved it! I especially loved the Facebook group and all of the support from this wonderful group/community!
Saturday- Tony Horton 1-on-1 yoga! So good!
Workout 4 and plank burner done!
Sunday- got in a good cardio workout- I had been having a tough time with motivation lately, but this felt great!
I was super-pumped to try a run with my new IT Band “brace,” but after 15 minutes the pain set right in. I ended up run/walking the rest of the way, and finished in so much pain, that I’m calling the doc tomorrow to set up an appointment. It’s so weird that nothing else bothers it, just running. I’m sad WSU is over; it’s been so motivating. I never missed a scheduled workout. Planning to start it over tomorrow. Thanks, Gina!
Today ended up being a rest day because my thesis proposal is due in tomorrow but yesterday did the week 3 workout and it was awesome !!
Taking a rest day today and planning on workout #4 tomorrow
Yoga yesterday and I plan to finish out week 4 tonight before the Olympics closing ceremonies. Thanks for all the hard work, Gina & Anne! I’ve had a lot of fun!
Workout today will be a video of Focus T25!
Taking a day off today after a tough pure barre class and elliptical sesh yesterday. Feels good to be lazy on a gloomy Sunday!
Glorious run with my son!
WOTD- Swimming! I am training for a triathalon and today was a killer swimout!
Having a girls weekend on the Oregon Coast here and I did a 5 mile beach run this morning with a friend and some beautiful scenery!