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
855 Comments
Leave a Comment
This site uses Akismet to reduce spam. Learn how your comment data is processed.
I was studying for the LSAT and didn’t want to commit to a plan that I might not be able to follow rigorously. I hope to participate in the summer shape-up though!
Did some cardio with weights today!
started the workout, then realized i felt like running, and there was a treadmill right next to me 🙂 first time RUNNING (not tabata) in like 4 months! did about 10 minutes of HITT = 10 min mile average 😀 and your core burner!
A little out of order but did week 2 workout cuz I felt like it! Super sweaty!
Tuesday workout was the Dirty 30.
Week 4 workout plus a 2 mile run done!
i went to my first barre class today and it’s soo much harder than the instructor makes it look!
Just finished my first round of WO#4 (from Uganda)! Whew!
Did Workout 4 today and some Soli Beat! 😉
I did the arm burner today 3x, my arms are toast! I also did a 20 minute incline walk on the tredmill
Today was my rest day and it. was. glorious.
Today was my day off– worked from 12 hours and am enjoying a homemade pizza and tv episode!
Today I had a 20 minute run and did the arm burner 3x. I guess I’m going to finally give in and do that Week 4 Workout tomorrow..!
Loving the week 4 workout!!
Today I did a TRX circuit class at my gym. Sweat was dripping from me. I had a tough day at work so it was nice to work out and let out some aggression!
WoW! Workout 4 was INTENSE! Definitely got the heart pumping! I can’t wait to see how much easier it gets the second and third time around…hopefully! 🙂
I ran 5 miles on the treadmill tonight
i did 3 rounds of tone it up workouts!
Got up at 4:45 am to do the killer week 4 workout. Wowza!
Just finished the week four workout and steady state. Can I just say that fifty minutes can seem like an awfully long time? Yikes! Great workout!
I just finished my 2 miles (outside, for the first morning in ages as it’s finally above 10 degrees!) for steady state and did 1 round of the arm burner. Next time I’ll have to repeat it!
20 minute run and 2 rounds of arm burner done!
Did my cardio warm up today and realized I wasn’t feeling well, so I switched plans and hit a detox yoga. I didn’t realize how sore my muscles were until I got into it! Maybe I’ll hit WO4 later, but a little yoga sesh was just what I needed this morning.
Did the arm burner this morning and have steady state planned during naptime today 🙂
Going to a yoga class around 11, then HOPEFULLY it will be warm enough to do a short run outside
Yesterday, I ran 3 miles with some intervals plus some strength training. Today, I’m going to do a Step aerobics class. I know its pretty 1994 but I love it! I can’t help it!
I have to admit I have been slacking big time in WSU this week. I went to a morning spin class for steady state (not very steady), and plan to do the arm burner in the evening. The WSU is so awesome that I plan to start all over when this is done, refusing to believe it is over.
Today is Workout #4 for me + some arm and core work!
I squeezed in my workout late(ish) late night – 20 min elliptical + WSU Week 4 + shoveling yet ANOTHER foot of snow out of our driveway. Uncle, Ol’ Man Winter, we are calling uncle up here in Mass.
Ab burner! wow! obviously an area i need to pay more attention to!
I’d the week 4 workout this morning, was not expecting to sweat so much, so now I have to shower haha I love it!
This morning I went to my CrossFit box for a killer team WOD followed by an hour of flexibility focused yoga. Happy hump day!
Yesterday I completed the week 4 workout followed by 10 minutes moderate intensity on the stairmaster and 10 minutes incline treadmill (fast walking). My legs are feeling a bit sore this morning and I’m sure it will only get more noticeable over the next few hours! After work tonight will be the arm burner x 3 & cardio.
Did arm burner x 3 and then 40 minutes on the stair master today. My booty is super sore from yesterday!
Yesterday was a rest day. Today will be spinning plus, if I still have any energy, WSU Workout 4!
made today my yoga day! 6am yoga= awesome way to begin the day!
Tuesday was chest/tris + 10 min HIIT. Today is Tabata hill sprints + 10 minute steady state + abs. Only one more size ’til I can wear the pre-baby pants again! This winter shape-up has been awesome!!!
Did a 3.3 mile easy run last night in the rain. Didn’t want to, but wanted to shake out my legs after Monday’s tempo run.
And just did the winter shape up + arm burner this morning! Definitely dripping sweat now! Those one leg lunge back to hoop shoot things are killer on that front leg. 🙂
I did Workout 4 early this morning. Phew! That was a tough one! Awesome! Have a fabulous day!
Did a 3 mile run this morning.
I probably will do a walk on the treadmill today. After this stomach bug, I need to slowly get back into it
Arm burner 2 times plus 30 min elliptical. Feeling worked out. Legs hurt from wo4 yesterday.
Yesterday was a rest day since I was gone from 6 AM till 8:30 PM! Today is WO 4 🙂
Love that arm burner. Now time for a short run.
Taking a rest day today. I’m running the Ragnar Del Sol this weekend and I want to be in tip top shape!
Today I’m going to do workout 4 and then planning on the arm burner 3x but we’ll see how that goes…may arms are super sore from my monday workout!
Arm burner (x3!) and 25 minutes of bike intervals done last night! Subbing today as my ‘Off’ day instead of Monday. Looking forward to workout 4 tomorrow morning 🙂
TRX class tonight!
stuck at work today so im doing a quick ab burner– getting to workout 4 tomorrow morning bright and early! Will let you know how that goes!