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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Loved having the meal plan during WSU! And the videos – didn’t follow the exact weekly plan but definitely got 4 workouts in each week – improvement from my 2-3 🙂 thanks!
Did Week 4 Workout today, whew! It was another great one!
WSU is always so motivating, so THANK YOU!
I am getting ready to start the whole WSU. I am just late, very late. Looking forward to it.
I did half of week 1 workout today + a little tone it up routine. Then running tonight with a local group run!
Does shopping count as a rest day, active recovery or… cardio? 😉
Gina I’ve loved the wsu this year! Im really into hiit/tabatas right now so I love all these workouts and def plan to repeat these four weeks again plus use these workouts going forward. I really appreciate the videos too. It pushes me to work harder and do all the reps than doing it on my own! Thanks!
Oh also I did workout 3 today!
5 mile run + planks for me today!
The videos in WSU help SO much for motivation & technique
Kettlebell intervals followed by some belly dance to shake it all out.
I ran laps around my ymca for 10 miles.
Today I did a 30 min run and a Vinyasa yoga class with my girlfriend!
I love the collaboration with Anne for a total workout/health series! I think it has taken the program to a new, awesome level!
Active rest day: postnatal rescue dvd.
I’m teaching a barbell class tonight, but I am planning on doing this one tomorrow. Is there no printable/Pinable with this one? I have loved having both the videos and the typed out version of the workout and have used them both.
Today is rest day, which is actually kind of tough because I have a lot of energy! Maybe a short walk after dinner is in order. I am enjoying the videos and meal ideas, I felt in a slump and these new ideas have been motivating. Thank you!
I’ve loved the Winter Shape Up – thank you for creating and sharing it! The length and intensity of the videos are perfect. They’ll be ones I keep going back to and incorporating into my weekly fitness even after the Winter Shape Up ends.
45 min run today! Felt so good!
Today I did 75 min on the elliptical and core work
I loved the Winter Shape Up 2014 meal plans and grocery shopping lists. They were super easy to follow and really simplified my meals, so I had more time to fit exercise in my busy schedule.
I love the videos this time around. Definitely helps with motivation to workout “together” 🙂
I loved having the WSU videos to follow this year!
And I ran 3 miles first thing this morning!
I enjoy WSU, & would equally enjoy a new pair of sneakers :))
Today, my workout was shoveling snow. Derp.
I loved Week 1 and week 2. Week 3 hit a speed bump for me as I was on a business trip but I’m planning on digging into week 4 and then will go back to week 3 next week. Thanks again for all the hard work you put into this. I love these workouts.
I am running my half marathon this weekend, and next week I am starting the WSU from week 1! So excited!
Activity for the day – shoveling a bunch of heavy snow and then running through the deep stuff in the back yard with the new puppy!
Mo
I’m loving this! Thanks so much for posting, I’m glad I found your blog!
Was finishing up another workout cycle so will be adding WSU to my workouts next week!
This has been my first wsu, and I’ve LOVED it! With such a cold, icy winter, this has been the motivation I needed to get my workouts in daily. I can’t imagine not having the videos, and the printables were great when the video wouldn’t play for me. It was so motivating when you’d say, “Last one, best one.” Loved the yoga day, too. Also, it was also helpful to have two built in rest days because a lot of times I feel guilty taking a day off, but since you gave me “permission,” I happily (most of the time) rested. As far as results, my arms feel more toned than before, but I still need to focus on healthful eating, mainly portion control to see a real difference. I tried some of Anne’s meals, and they were delicious. I’m planning to start wsu over again after this week, and this time really watching my portions. Reading everyone’s comments was helpful, too, especially to see how people modified or switched up the schedule. It was so nice to have so much flexibility in the program. Thanks for all of this, Gina! I can’t wait for summer shape up!!!
Working out with the videos really helped me stay motivated!! I loved them all! Hoping to turn the WSU into an 8 week shape up 🙂
I’ve loved the WSU so far. I am excited to try video 4 tomorrow. The WSU has definitely gotten me back into working out regularly and I’ve LOVED the videos!!! I feel better and stronger. Those sneaks are soooooo cute. I’m loving the recipes too. My husband has even been enjoying them!! I did yoga/pilates today!!!
I have been LOVING this Shape Up series!!! The perfect blend of focal areas!! I mean seriously….people pay for these kind of programs!!!
I especially love that you teamed up with Anne to provide some solid meal/snack ideas too. It makes it so helpful to not have to put much thought into my fitness and meals–life gets way chaotic, and I find myself in the drive-thru (or spending a whole paycheck in a week on WF hot bar).
I’m trying to think really hard on providing SOME kind of suggestions for the future, but I honestly can’t think of anything. You guys rocked my socks off. Well done 🙂
I love having the print out sheets because I take them to the gym and I can do my own workout but also use the elliptical for warm-up or steady days!
Thank you for this awesome Winter Shape Up! I loved the workout videos the most! I also loved having meal ideas and a Facebook group to get ideas from others! I am down 5 lbs and I am happy! Thanks Gina!
rest day today!!
i think i’ll do some jillian michaels ripped in 30!
I did a yoga workout today!
Did a yoga class today!
I just started following your blog and love it! My workout today is reaching 10,000 steps through running errands and cleaning the house!
I’ve been loving the workouts you post. They are perfect for these snowy days when I don’t want to drive to the gym!
The videos are wonderful!
Today I’m going for a quick run and doing the arm burner!
I’m loving the videos!
I really liked the videos. Much easier to understand the moves than just reading a list. Great giveaway!
I’ve been so busy with studying for exams that I have a lot to catch up on WSU!! But excited about it! I did get in a boxing class last night! Woohoo. Thank you!
I loved the workout video last week! I have completed it every couple days and hope to continue through the spring. I LOVE your barre workouts the best. PLEASE keep making butt and leg burners with the barre concept. They are my favorite!! Have a great Monday 🙂
My favorite part of these workouts are the printables/pinnables! When I can’t play a video in a shared gym space it’s a great way to keep track of what I should be doing! I also like the pairings of additional burns!
Went to a spin class today because tomorrow will have to be an off day– can’t wait to try workout #4 on Wednesday!
Love the WSU when I can fit it in. Today, I’m ellipticalling.
Lovedddd the shorter more intense workouts! I’ve been insanely busy recently and this helped a lot!