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 am running outside today! After all of the Georgia snow it’s nice to have some beautiful sunshine!
i do sit ups and squats everyday
I did workout #4 last night and my legs are soooore today, but I love it! I’m planning some cardio and strength training tonight!
I broke the rules and did workout 4 two days in a row, mainly because I had an unexpected snow day and knew I had a good chunk of time to get in done in addition to the barre burner and core workout. I was disappointed to find out I needed a stability ball just as I was all set to finish up my workout, so I did some major (obvi) modifications and got it done anyway!
Today’s workout depends on if it snows like crazy and I stay home or if it lets up and I can go take class. We’ll see – I’m okay with either.
I prefer morning workouts since I can sometimes come up with too many excuses not to get to my workout later in the day, but an early work day today means I gotta get my butt in gear to do Workout 4 TONIGHT! Help 🙂
I got up early to do workout #4 followed by a nice beach walk. I’m glad I was still waking up doing ww#4 so I didn’t feel it slap me like I would have had I waited until later in the day.
Ran for 45 min with 20 minutes fast in the middle and did core work
I am going to do workout 4 today after I leave work!
Going to do the arm burner right now and then my abs challenge. For steady state, I haven’t decided yet. I may go for a run or pick a video.
I loved the variety of the workouts!
I made today my rest day, since I was off yesterday for President’s Day. We finally had decent weather, so I decided to hit the pavement to see how far I can run to begin my training for a 10k. I was able to bust out a 5 miler in my best time ever! I think this HITT and Tabata training is key to lowering my pace #. yay!
Did the Week 4 workout today, and I loved it! Looking forward to feeling nice and sore tomorrow! 🙂
Week 4 Workout #1! (Plus the extra cardio). This week is intense!
So I didn’t do much of anything week 3, and I feel like workout #4 is my punishment. Just finished plus 30 minutes shoveling (totally counts for arms/back/shoulders/abs). At least I didn’t mind being out in the cold snow after sweating to death from all that cardio.
Did a crazy HIIT workout yesterday and am feeling it today! An easy 20-30 minutes of elliptical or spin bike and LOTS of foam rolling today. 🙂
Loved week #4 this morning. It was quick and super sweaty. I did the 9 floors of stairs in my condo building for the steady state and it felt great!
Just finished workout 4! It was great- thanks so much Gina!
I did 20 minutes of HIIT today, paired with a great warm-up and cool-down. I’ll be going on a post-dinner walk this evening. Thanks for the inspiration 🙂
The weather here was gorgeous today (45 and sunny compared to the ice storm last night!) so I did a 40 minute walk outside with some strength training after!
tried the workout today! DYINGGGG at the end
Today was a rest day but I’m excited to try workout 4 tomorrow – sounds like a killer!
I did your video and it kicked my booty!! Although I did like that I could keep going sometimes when you girls were dying! 😉 Thanks for the awesome workout!
Just finished the week 4 workout and it was intense! I loved it!!
Just finished the workout. It’s a killer!
This morning: 15 min yoga warmup, WO4- whoa- 20 minute steady state walk – I was beat – and 10 min yoga cool down. 🙂
I started riding my bike to work every day. It’s a good workout, makes me feel accomplished, and then I follow up with your workouts. Gives me something to look forward to before and after the daily grind. 😉
Just did the week 4 workout video – wow, that was tough. Then I did a 10-minute ab video.
I did the week 4 workout in between my classes today….and it was a killer. Followed with 10 minutes of hill fast walking & running!
one hour spin class, speedy 5k on the treadmill, and weights-got to love being on vacation!
Yesterday was my rest day – more so because it was my birthday!
Today’s workout was… interesting. I roughly 3 miles on the treadmill, followed by some strength. I then went to bootcamp class, which was the interesting part. I don’t know if I was pushing it too hard, or because the instructor kept saying “one more time through” when that wasn’t the case, but I pretty much reached my breaking point and was nearly in tears at the end.
Week 4 workout and Week 1 were my favorite! I couldn’t stop sweating!
Today was an “off” day but ended up shoveling snow for an hour or so. Then we were outside playing and I cleaned the garage cause it was 40 outside and sun shining. It was great!
I was planning to do the Week Four workout today, but life intervened, and today became an unscheduled rest day. It’s going to happen tomorrow morning! I’m ready to sweat!
Woowee that week four work is killer. I just finished it after a mile run warmup and I feel fabulous!!
Checking in today…it’s my off day but I’m excited to try the new workout for the week tomorrow!
OMG my friend and I were a sweaty mess!!!
Rest day!
I walked the loop my house
I did Wednesday instead of Tuesday today (arm burner x 2), I have soccer so I will consider that the cardio for today:)
I ran for 30 minutes and did about 15 minutes of weights today!
I am a week 4 workout sweaty mess!!
I was dripping from this workout! So awesome!
Workout 4 kicked my booty! The high knees almost did me in.
10 min elliptical warm up + workout 4 + 1.5 mile treadmill run!
Today’s workout was a little easy after a few long night shifts in a row – but at least it was something! Spent 40 minutes on the treadmill!
whew, holy buckets, week 4 is intense!! I’m surprised how much i didn’t hate it, even tho it left me huffing and puffing in a pile of sweat. 🙂 now it’s time for dinner! WOooooooooo!!
Today I did a little cardio split between the treadmill, stair mill and elliptical
I didn’t want to but I went to spin and am glad I did!