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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Oooo, a Reebok shoe giveaway! Sweet.
Looks like a great cardio workout! I’ll be adding it to my week as I’ll be traveling and it will be perfect.
didn’t follow WSU this time, but i made sure to get my workouts in nonetheless!
I loved the cardio and strength circuit, it went by really fast.
This is my first time participating in the WSU, and I’ve loved it! The video workouts were great, and I loved the flexibility of the schedules. Looking forward to Week 4! 🙂
I LOVE those shoes! WSU this year has been great. It’s my first WSU but I did SSU last year. I loved the addition of the meal plan. Can’t wait to complete this week (I love cardio!) and see who wins the awesome prize!
I loved the videos in this WSU!
I didn’t do Winter Shape Up but incorporated some of your moves into my workout and loved them!
Great workout series! This has been a perfectly timed shape up series to keep my workouts going with negative temps here making it difficult to get outside for a run. Excellent variety of strength & cardio!
I started week 5 of the Couch to 5k program after taking 3 years off from running!
WSU was awesome for keeping me motivated to continue my workouts and eating healthy. Even if I didn’t follow the workout plan exactly for that day, I still got a workout in!
I loved the workouts and the videos! I didn’t follow the schedule exactly, but tried to stay pretty close to the recommended weekly workouts, even if I did things on different days. It’s been awesome!
I loved WSU this year! I love circuits and the strength/cardio combo. I do wish the videos were a little longer (30 minutes?), but other than that it was great! Week 2 was my favorite! I’m planning on repeating the 4 weeks to make it 8!
I’m nursing a tendon injury so I didn’t participate this time by have in the past and loved it!!
i like your arm burner video. My husband and I incorporate it often.
I decided to run today instead of WSU but will incorporate this video into my workout schedule of Thursday!
interval training- didnt follow WSU directly but made sure to do own workouts and use WSU for inspiration
I haven’t participated in the winter shape up, because I kinda do my own ‘thang. Maybe next time 🙂 would love a new pair of shoes!
I did an arm burner x 3 and 20 min steady state today. I always need a jump start after the weekend… Mondays off don’t work for me. I have LOVED the videos.
Love it!
Today is a much needed rest day after being sick all weekend.
I loved the ability to do the workout along with the videos, and that I could do gym or home with it. Thanks!
I haven’t been following the WSU workout schedule because I’m following a marathon training plan but I’ve loved adding in each week’s workout as a xtrain day!
I’ve really loved the Facebook group. And of course all of the workouts 🙂 But I love having the guided strength combos as a major element. I have a solid cardio base (and love all forms—endurance, HIIT, speed training, etc) but need the most help incorporating strength into my overall training.
Today I went for a five mile run first thing after waking up. It was nice because since I had the day off I still slept til 8:30 and had my run done by 10.
Just about to do wo4 today! Thanks so much for the great workouts!
I would love a pair of sweet work out shoes. My gym shoes have about had it.
I’ve been loving the winter shape up. It’s great you give a weekly plan – I use it as a jumping off point and mix and match with what I’m feeling. I found it really helpful that you had both videos and printables that way it was easy to use whether I was at home or the gym. I’ll probably keep some of the printable versions for when I am traveling! Your customizable suggestions were great too. If I had more time/energy there were obvious ways to do more but the workouts were perfect as is for super busy days because they were short and intense.
Can you tell I liked it?!
I just found out about this workout program!
I did not participate in Winter Shape Up. I was really sick and having asthma issues. Now I am slowly easing back into my routine.
thank you for organizing wsu each year for your readers. you are really so awesome and inspirational! 🙂
i didn’t fully participate this year, but i loved reading the meal plans each week for inspiration. i tend to get into a “rut” where i eat the same foods over and over, so it was nice to have some healthy options to switch things up.
I have been looking for a new pair of sneakers rather than my running shoes (which sometimes) get a little heavy. These look so light and comfortable! So pumped for Week 4’s WSU! No spring shape up?!
I have participated in every Winter/Summer shape up and have repeated them several times. I enjoyed having the videos to work out along with, the facebook group for motivation/inspiration, and the many modifications that were offered with each week’s workout. I didn’t follow the meal plan because I am a calorie counter out of habit. This was the best Shape Up yet! Thank you Gina and Anne!
Couldn’t rest today! This was my workout Perfect Butt Lift Workout (12 min)
http://www.youtube.com/watch?v=rPVNaFU-woM
FAT BLAST: 10 MINUTE WORKOUT
http://www.youtube.com/watch?v=c2aSpxlm0Mw&list=PLvds3A84dSLnQA_oHnnG4Xj7ssFZqu07T&index=1
Never Ever Getting Back Together Workout (4min)
http://www.youtube.com/watch?v=93LWb7SenFo
Back on Fire (12min)
http://www.youtube.com/watch?v=pVYPprHWtKA
Glad You Came Calves (3min)
http://www.youtube.com/watch?v=-XfFycMQWr4
Tough! But great!
It’s so great that you do this to help others!
Love all the workouts! I started P90X3 this year so opted out of WSU but have done some of the workouts on the side of my other workouts. What can I say-I want to lose the baby weight!
I’m not participating because I’m already an exercise machine but I love how you constantly switch it up in the workouts!
I haven’t followed Winter Shape Up as closely as I would have like but have been inspired to get more workouts in and love Anne’s recipes. I’m in for Summer Shape Up 100%!
I taught a Zumba class and a Strength/Cardio Circuit class today. Nice and sweaty! I look forward to WSU # 4 tomorrow.
I’m a college student, so I loved that many of the workouts could be done in my dorm room. Building off of that though, I wish the meal plan had some options for when eating out. I was unabel to follow it because I don’t have a kitchen.
Reebok giveaway?! that’s awesome! I really loved that for me Winter Shape Up allows me to take a 4 week mental break of workout planning (am I doing enough strength? HIIT? the right muscle groups? – It can be exhausting.) I also loved that I gathered new, challenging, workouts that got me out of the rut I was in! I will be repeating this in the future. I did not join the Facebook group but I wish I did, and absolutely will for Summer Shape Up.
Switched around my schedule for this week. I did the last day of week 3 workout + 10 minutes HIIT training on the treadmill.
Didn’t take a rest day today as yesterday was my rest day so I ran 5 miles! I am excited for this week’s workout!
I loved everything about the Winter Shape Up! Keep up the good work.
Logging in my rest day!! ALthough Im going for a 60 minute stroller mommy walk:)
I’ve loved following along with the Winter Shape Up! I didn’t follow it 100%, but did follow pretty closely. I LOVE that I can do these workouts from home, with minimal equipment. I also LOVE having videos to watch to make sure I’m doing the moves correctly. Also really like the strength/cardio mix. Awesome 4 weeks!
I’m just getting back into working out so it was a bit intense for me right now – time to lose the baby weight! Loved checking out some new recipes on Anne’s site;)
Cute shoes…I love the color. Very spring appropriate!
I didn’t participate completely this time, although I did do the week 1 workout once while traveling, and holy cow it was tough! I have been enjoying some new classes at my campus gym, like BodyPump, which is new to me! Today I went to a kettlebell class, which was awesome!
I just finished the Workout! I feel great! I was worried that it would be too intense but it wasn’t. I am going to do a quick ab workout now and then I’ll be back to give my WSU feedback.
I love the videos! Especially with a 2 yr old, a 2 hr round trip commute to my paid job and a husband who travels a LOT, I am usually trying to squeeze in a workout whenever I can. The videos are great because I book marked the pages and they were ready when I was!