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 did a 45 minute HIIT on the treadmill today!
I’m a little behind on the WSU schedule, but I love that you’re doing these videos! I love pinning your workouts on Pinterest for easy access. Did 40 on the elliptical and then a Pure Barre class today, definitely feeling the burn!
abs when i woke up and a 30 min lap swim!
I love Love LOVED the Facebook group for the WSU! It was so neat hearing what everyone was up to and creating a sense of community with fellow fitnessistas! All of the workouts were phenomenal as well!
Legs and 20 minutes of HIT training 🙂
Hey Gina, can you please post a text version of the workout as well? It’d be really helpful to have on hand when in a crowded gym space! 🙂
Love the variety and videos!
Just did a schweaty kettlebell workout, whoo hoo!
easy 4-mile run around the neighborhood before work
Loved this year’s WSU! I stuck to it with the help of friends and posting everyday on IG for inspiration. Love the workouts and love the feeling after!
I ran a fast 3 miles followed by the elliptical for 10 minutes today. I’ve been recouping from sickness in my house the last few weeks. Nothing serious, just colds that have set us back.
Loved the WSU with the meal plan aspect! Looks like I have another blog to keep up with haha. Thanks so much Gina and Anne!
6 mile run on the treadmill after work.
I did a bunch – my gym’s CrossFit WOD (thrusters, double unders, and front squats) and a strongman inspired workout with atlas stones and rope climbs.
Rest day for me.
Friday, I did strength, followed by odd intervals. I finished with sit-ups on the sit-up bench, though the first two sets were done on the incline bench while I waited for the sit-up bench to be freed up.
I did the Week 2 workout and the barre burner! Loved the Barre burner!
Saturday, I didn’t get to do a full hour on the elliptical because of my dad having car troubles, so I was a little later than usual. However, I still got a little over 5 miles in, followed by a relaxing and challenging yoga class.
I have LOVED doing these videos. I like how you are relaxed and encouraging during the videos. I have always wanted to do one of your shape-ups in the past but the videos are what really got me going this time. It is much easier for me to follow a video then try to follow the moves written out. One suggestion I have is that in future videos, maybe count down the end of the rest or the start of a new move. 3, 2, 1 go! would be helpful as sometimes I missed the start of the move which is frustrating when they are short Tabatas and HIIT moves. Thank you for all these workouts!
Today I got in a good one. Strength followed by intervals on the treadmill that were a little rough, and leg lifts with added hip lifts.
Rest day!
rest day for me! is there a printable/written out version of this workout?
Week 4 workout and 10 minute run with the jogging stroller today.
I like that the weekly workouts give me something different so that I can always change things up if they’re feeling stale.
Feedback: Loved the videos! The only thing that was hard sometimes is I wouldn’t want the volume up really loud at the gym so when you would stop for a break during an exercise (which I totally understand btw) I would think the exercise was over. For the meal plans it would be nice to have a weekly calendar that could be printed out with each meal listed for breakfast, lunch, and dinner. Thanks so much for all of your hard work!
Workout today was a 30 minute cardio fix.
What am I loving about WSU? Your videos! I think they are so much fun and so tough! I am anxious to see this week’s! 🙂 Oh, and I also love the meal ideas! I have found a few recipes that we will be having again.
The daily workouts really helped to give me ideas and keep me accountable!
This was, without a doubt, the best shape up yer! Your workout videos were so great and I have so many new meal ideas thanks to Anne. The graphics/printables were so handy too; since I work out in a gym and can’t really follow along, it’s so helpful to be able to casually watch the video (usually while eating breakfast) and then refer to the printable when I’m at the gym, keeping in mind what I saw in the video. GREAT JOB GINA 🙂
Today I did Flywheel with my cousins and loved it!! This Shape Up was amazing! I loved the videos & the nutrition/meal plan! Weekends were hard for me bc of social commitments, but overall I did well! Thanks Gina and Anne for all your hard work!
My entire family spent about 20 minutes today doing a pretty intense core workout today. The 12 year old kicked my butt.
I had to switch up the schedule so I did the week 4 workout, I think I’m going to feel it tomorrow! It was a tough one
I loved that it was flexible so that I still felt like I was participating even when I wasn’t 100% on the fitness or meal plan every day.
woke up very tired and on the verge of getting sick. skipping the workout but doing a nice yoga practice with an ab burner
Ran a mile as fast as I could, rested and then did it again!
feedback — I’d love if you did the cues on the video. Otherwise the printables helped a lot.
I did the video today as well as an ab workout!
Feedback – I have loved the videos and the fact that they can be done at home! I’m going on honeymoon next month and will definitely be taking the laptop and using these videos for hotel room workouts, especially week 4 seeing as it’s pure cardio! Thanks so much for your hard work putting the shape up together!
Today is a spin class, first one in ages so am hoping I will be able to walk tomorrow!
Did the arm burner twice and a Sage Fitness video for a little cardio.
I loved how you announced all the exercises in the first five-minute section except for burpees! 🙂 Those heel clicks…Wow! Feeling the inner thighs!
Taught my spin class this morning for today’s workout. Ready for the day!
I just completed workout 4-whew! Amazing!
Did the week 4 workout yesterday and oh do my legs hurt today! I did all the low impact variations too.
Morning, Did workout number 4 at home this morning and ran around the neighborhood for 15 minutes… great way to start the day. Feeling energized!
I’m doing my favorite Zumba class tonight. I look forward to it every week.
Can’t wait to try workout 4! Today I did cardio and mobility exercises–20 minutes.
Barely survived Workout 4!! It’s killer, I love it!
i know week 4 workout is supposed to be all cardio- but i did some heavy weightlifting this morning at my gym! i’m totally counting the shoveling i’ll have to do yet again after work today as my steady state too 🙂
I did a hot yoga class and it was EXACTLY what my mind and body needed 🙂 I haven’t done the winter shape up because my gym has so many classes….I want to though!