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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I loved everything! It was my first time following along with a shape up and I think the meal plans were an awesome addition!
Bootcamp total body workout
Oh and to check in today is an off day for me, came down with an awful head cold hopefully I will be recovered enough to start week 4 tomorrow!
Checking in for week 4 and 10 minutes steady state. Rough stuff!!
I love the concept, I just didn’t follow it strictly as I am training for a marathon, but I loved seeing the food ideas!
Today I worked chest and did intervals on the elliptical. Hope to win those sneaks!
Daily check ins were key for me – the Facebook group was really great!
Today my exercise was a 25 mile bike ride + 90 minutes of hot yoga! Starting the week off right!
I love the concept but I’m training for my first marathon (March 1st) so I haven’t fully participated, although I read all the posts and love the food ideas!
Week 4 workout w/10 minutes on the bike and some foam rolling. Sweaty mess!
I have been incorporating the Winter Shape up in what my old boring routines were and I feel like it has really helped me to change things up and keep me motivated! Spring is coming and I want to be ready to do some 5 and 10k’s, as well as look good doing them 😉
Oh how I have loved this winter shape up! The videos have taken it over the edge for me in terms of my motivation and desire to participate. I know it takes a lot of time to pull this all together and I am so thankful, thank you!
I have been doing the shape up with my husband and zumba’ing 2-3 times per week and I am one happy lady. I have never loved fitness as much as I do right now, thank you!
Today is a rest day. I plan on taking full advantage of that as I am still sore form my week 3 workout yesterday :).
Thanks again Gina and team!
Checking in for the day. I did a 30 minute workout video and my legs are SORE.
I also wanted to let you know that your instructions and form ques are awesome. One little change in my form because you describe something in a new way to me, and I can totally feel a difference! Thanks 🙂
P90X Cardio!
Today I did an hour on the treadmill alternating running and walking on an incline. I can’t wait to do the week 4 workout tomorrow!
I loved that the workouts were quick, but efficient. I have been feeling more confident since it started, too. It has been nice to feel part of a little (big) workout community! Thanks for doing this, Gina!
Opps–I put my comment on the wrong week 🙂
I loved Winter Shape Up so far (food and the workouts). One thing I would like is for the links to be consistent on the homepage. If you go to the main page the links to week 4 aren’t up yet, but that may be because Gina is traveling. Oh, I also liked the fb group.
In terms of my workout today, I did a quick 3 mile run to begin my half-marathon training. I’m hoping to get a PR this time 🙂 Tomorrow time for workout 4.
I did a tabata work out this morning.
I love the videos this time around. It’s so motivating to exercise with someone else, even if it’s on video.
I loved being able to read all the posts on the FB page. Loved all the inspiration from everyone!
Woo! I powered up and did my Sunday week 3 workout today. I was completely dragging but I did it! Yay!
Whoops! Feedback – I meant to say – – you hooked me with your Tabata Thursdays – – it was a fantastic intro to the Winter Shape Up. It encouraged me to do more. I’m always lost as for what to do for my warm up before the videos – – I do the videos because it’s easy guidance to do in my home, but if there was a good video you could give for an at-home warm-up, that would be great.
4ominute turf class at the gym, followed by 1000m of rowing, weights on the Bosu, abs, and a quick 5k-I’m tired!
I loved the workouts, Gina, but I especially loved having Meredith and Megan there with you as well for reference on amping up/down, it really helped get through some of the tougher parts of the workouts (Megan) and helped me amp it up when I could (Meredith) (for a few seconds!) (ha!). Thanks ladies!
Thanks for providing another great fitness program. I just finished with an hour workout tonight even though its a resting day. 40 minutes on the treadmill, steady walk and 30 minutes of weights/arms. I’d love to win the new kicks, my brooks are now old and worn out. Hope you were able to find some good places out in Cali.
I did a full body workout for 20 minutes today and did day 7 of my 30 day ab challenge!
A great walk around the neighborhood today to stretch my sore legs!
I loved the whole thing! Missed some workouts due to marathon training but am looking forward to doing them in the next few weeks!
Looking forward to the week 4 workout tomorrow! Today was pretty simple, I ran a little over 3 miles with my dog. 🙂
I did a quick 3 mile run on my lunch break.
Loved the FB group! Such a supportive and fun group!
Rest day today, but excited for workout 4 tomorrow!
Loved the workout videos!!!! Felt like I was taking a group exercise class, great to have other people suffering with me! Hahaha
I really loved the workout videos. I wish we had a warm up and cool down video to go with!
I had a rest day and am looking forward to week 4!
Did Workout 3 this morning. Sad to see that workout go!
Also, I cannot tell you how much I have loved having the video of the workout. I’m so grateful for your hard work on that! I have a harder time with a workout just in print because I feel like there is downtime between each exercise while I run over to look to see what I have to do next. I hope the videos are here to stay for the next shape up!
I am just loving your Winter Shape Up posts! Today I did Level 3 of Jillian’s “Ripped in 30”. I had 2 babies 11 months apart (Eek! How did that happen?) and fit my fit self has turned into a flub self, so I’ve been working really hard this year to get back on track, and I must say I’m looking quite good…ok…welll, better anyway 😉 I love to read your posts – I find you quite inspiring, and also fun to read. Thanks again for another great giveaway! Off to do my crunches and push-ups now that my kids are in bed.
Erin
fairyfractal at gmail dot com
I didn’t find out about the winter shape up until it was already in session — maybe that shouldn’t have been an excuse not to join in, but now that I know you have a summer session coming soon, I’ll definitely participate!! It looked like some really good workouts to get you moving!!
Today is a sad workout day — I only get to count my exercise at work as my workout, but as a nurse sometimes you really walk more than you think!!!
Ran 3 miles in the snow this morning!! As far as feedback goes, I find that I workout a bit slower than the videos. I feel like your weight lifting pace is a little to fast for my preference, so if I don’t know a move, I just scroll through the video until I find what I need, watch it, and go from there. That being said, I’m just so used to working out with something written on paper. But that’s just my personal preference.
Being 36-40 weeks pregnant held me back, BUT I have all the workouts saved and I’m looking forward to doing the challenge on my own later this spring. 🙂
Is there a printable option for this workout?
Today did week 3 workout cause time slipped away from me yesterday! I will just push week 4 stuff back by a day. Then it is off to Florida for a week of fun in the sun and then I think I will do the challenge again.
Completed a full body strength circuit WO with 3 miles running and 1 mile walking this morning. I’m sweating just looking at the new workout, can’t wait to try it tomorrow!
I loved, loved, loved the shape up. It got me out of my rut and has shown me what a change in my routine can do for my spirit and body. I have gained some definition and am refreshed. I also loved the fb group, everyone was so supportive and how involved you and Anne are. It was so nice to have you respond with encouragement even after the first week when I said that I thought I might hate you. I am so glad I stuck it out because with the videos I learned that I am able to push myself a lot further than I would ever push myself.
Holy Crap. The Week 4 workout ate my lunch and I was EXTRA sweaty after 10 mins steady state. My dog walked me for 3 miles (yes, you read that right) later on and all my meals are prepped for the short work week! I think I’m going to sleep well tonight. 😉
i’ll be honest, i didn’t follow the whole plan. but the week 3 workout was killer!
i did 3 rounds of your initial “tabata thursday” workout today… and thought i might die. 🙂 i also shoveled, and vacummed while babywearing my toddler (so she could “help”). i’m beat!
Holy moly workout 4 was a doozy! Just finished and loved every intense minute of it! Steady state 10 mins will have to wait until tomorrow I’m starving !