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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Rest day today!
I LOVE the facebook group, please keep it going!
I did my best to participate but a new job and being snowed in for a week really hurt me. I’m back on track now and plan on repeating for the next four weeks. I definitely need it!
I like the meal plan along with the WSU.
Today is a rest day for me. Can’t wait to get started tomorrow. Rawr!
PS Forgot to mention that I really liked the addition of videos this time! And the Facebook group was fun and motivating.
Loving winter shape up this year! Looking forward to week 4 workout tonight!!!
I have loved the WSU! The videos were great and made it so much more fun to be able to workout with you guys 🙂
Tonight I will be doing crossfit!
I loved this Shape Up. Its my first time participating and i am in love with it. Especially the great support and motivation I got from the Facebook Group. They motivated me in getting the day’s workout done. I personally feel to include more strength moves in the future workouts.
I will be continuing the Shape Up for another 4 weeks.
I didn’t get to participate this year! 🙁
I’ve been working to getting my runner’s knee better so that I can start training for my first marathon!
On a sappy note, I do want to thank you for putting together these Shape Ups twice a year- they really helped me when I first started getting fit. It really helped having a game plan in the gym, especially since I was new and didn’t know a thing about the equipment. So, thank you for all of your hard work!
I think the shape up is such a great idea. I didn’t participate in the last one, but I’m feeling stronger now and might just take on a new one! 🙂
I’ve really liked this year’s WSU! My body responds best to strength training with bursts of cardio, and your WSU format this time really hit the nail on the head for me. Plus this week’s cardio-only workout should be a good variety to mix things up. I’ve enjoyed the videos too. It keeps me on track. I liked the idea of having an added meal plan with this, however I didn’t really utilize it. I used your workout calendar more. Great WSU this year!
Today I did my last round of workout 3. It was just as intense as the last two!
Is there a text description of the workout? I like having it with me at the gym so it’s easier to follow along with! Thanks for keeping me motivated.
Today I have a pilates class with a girlfriend and then if I have enough energy after my son is settled and fed I would like to do workout 4!
I got up this morning and walked 1 mile on the treadmill. 🙂 Planning to do a TIU workout later tonight when I get off work.
I have loved doing WSU! It is my first time participating. I really love all the videos. I know I will come back to them over and over again. It is my first time doing HIIT, Tabata workouts and I love them. The meal plans were great. I will be coming back to those recipes. Enjoyed this group so much. Thank you!
Took weekend off so I did 15 minute interval on treadmill and work out 4. I am sweaty mess!
I loved the videos for WSU. They made it really easy to stay on track with the workouts. Looking forward to finishing strong!
I love this years winter shape up! It’s great to have a preplanned schedule so you don’t have to think about it when life gets cray cray!
My rest days are Sundays due to my long runs on Saturdays (15 miles this Saturday-currently training for my 2nd marathon) so I just finished the video, elliptical and weights for the day. Loved it!!!
Hey Gina! I’m so excited for week 4, I’m starting today. 😉 The videos, length of workouts and modifications were a huge perks for me. I also love the calendar. It takes the guess work out of what I should do that day. I think I’m going to repeat this for a second month! Thanks again.
It was tough trying to keep on track last week with college being hectic and I know this week will be difficult too but loving the workouts and the meal plans , my workouts are just so much better when I have a good structured plan to follow and mean I can just get in and out of the gym!
I didn’t participate this time around, but I’ve been doing your Bridal Workout! I’m getting my arms and back in shape for my big day!
Loved this shape up – the short and sweaty workouts were great! Knowing two of my friends were doing it too was awesome motivation and super fun to check in with one another and discuss. Thanks for putting this together and I’ll be looking forward to the next challenge!
I have really enjoyed this winter shape up challenge and will be continuing it for a round 2! I loved the follow along videos and hope you continue this format in future challenges! Cannot wait for summer shape up!! I also loved Anne’s input and meal ideas. I am already a healthy eater so I didn’t really need to follow the meal plan but I enjoyed incorporating some of her recipes into my meals:-) I enjoyed reading everyone’s comments on Facebook, Twitter, and on the blog. The online support and community make the challenge feel “real” and encouraging!
Tomorrow will be my rest day since I work a 12 hr shift so today I completed workout 4. “Pure cardio” is no joke! I was huffing and puffing, dripping sweat, and my heart was racing after the 20 min video!
Those Reeboks are beauts! I could use some new cross trainers. My Nikes hurt my feet and are not so aesthetically pleasing:) Thank you so much for all the hard work you and Anne have put into WSU and bringing some fun back into my workout routine! Love trying new things and staying active which can be difficult during the winter months!
Strength and a little cardio today 🙂
I loved how Winter Shape Up had more food recipes for ideas this time!
For my workout today I did a Jillian Michaels circuit style class at my gym. Woah I am going to be sore
This shape up is great! Having something already set up for me that I can just follow takes the guess work out of it for me and makes me more likely to actually follow a workout regimen.
I loved the videos and the switching up what we were doing from day to day. I can get stuck in a rut with work outs then I don’t feel like I am giving it my all. I am going to keep this going for another round starting week 1 over again next week!
Love the Reeboks!!
I loved the videos, and also the meal plans! So many new ways to get healthy 🙂
I have loved the videos that you have provided this time. If you guys are still moving, I feel like I need to be as well! The shape ups are great and so easy to come back to at any time when I feel like mixing things up.
Today, I already took the pooch for a 30-minute walk, and I will get my long yoga class in tonight.
I’m a little sad that my current busy schedule didn’t allow me to fully participate in WSU, but I love seeing the workouts and know that I can use them if I’m ever unsure of what to do that day/week! Thanks so much to you and Anne for all the hard work you’ve put into this for us!
I loved the videos & meal plans. So helpful!
Wow, workout #4 was killer!
I love having the videos! It makes it fun and keep me going at a fast pace.
Thank you Gina for the awesome Winter Shape Up Workouts!
It was the first time I participated and I loved it so far and will continue doing it for another 4 weeks. My workout routine became kind of boring and this was a great way to mix it up a little!
I really loved the videos because it helps me so much to visualize the steps and it works just a lot better for me than only a list.
I will be doing the week 4 workout video on my lunch break. I’m looking forward to it!
I had my own routine going on but it looks like you had a killer program set up for everyone!
Metafit and CXworks for me today! 🙂
One hour of very heavy lifting! 10 reps x 3 for each move!
I loved the addition of Anne’s input with meal inspiration!
Addition of meal plans rock!
Thoughts on WSU: This was my first WSU to fully participate in, and I have loved it so far! I really really love the structure and the flexibility. I love that you joined up with Anne for food, and I’ve loved the Facebook group. I really liked that on weeks 2-4, you added optional extras in case the hiit didn’t burn us out enough! I really have loved it all. 🙂
Monday work: Got it an hour of Strong Tara Stile’s yoga. If I’m feeling really motivated, I’ll head out for a quick run later. If not, at least I got the yoga in!
This is my first shape up via your blog, so I’m not sure what to compare it to. But I really loved the videos and the incorporation of HIIT and strength…especially the option to do the strength portions several times. I also love the length because it’s super easy for me to squeeze in during nap time, and it’s not something that wipes me out for the rest of the day. If anything, it charges me! I’m really excited about the Summer Shape Up in a few months. 🙂
Not totally sure what’s on today’s fitness menu–thinking an active rest day to correspond with this week’s “OFF” cue. I’ve already walked quite a bit and will probably walk a bit more today…maybe take a nice bike ride also. Happy Monday everyone!
I did a 60 minute spin class this morning. I can’t wait to try the week 4 workout tomorrow!
I woke up and did a 6am bodypump class followed by 20 min. of cardio!