Winter Shape Up Week 4

GAH! This was supposed to auto-post at 5:30 this morning…and it didn’t. *does 10 push-ups of apology*

Hey everyone! Happy Monday morning to ya 😀

I’m excited for this week’s Winter Shape Up workout because we’re switching to SUPERSETS!

Workout-Girl-Background-copy-533x600  (Source)

Here’s some info to supersets:

-You’ll move from one exercise directly to the next without a break in between (think of them as mini circuits)

-Usually, supersets will work antagonist muscle groups, meaning that one muscle can rest while you work the other

-For this week’s workout, pick weights that are challenging for you (but that you won’t hurt yourself with!)—if you can easily do over 15 of an exercise, it’s time to add more weight. The last few should be challenging!

Complete 10-12 reps of each exercise (unless otherwise specified) then move immediately to 10-12 reps of the next exercise in that super set. Repeat all of this two more times (so you’ll be doing 3 sets total of each exercise in the superset) before moving to the cardio blast.

-After the cardio blast, continue on to the next superset

-Perform this superset routine 2-3 times this week in conjunction with cardio of your choice (45-60 minutes 3-5 times this week)

-As always, if it’s hurts, don’t do it. These exercises are designed for the average healthy Jane. If you have injuries, please honor them and always check with a doc before starting a new fitness regimen.


Winter Shape Up Week 4: SUPERSETS!

-Warm up with 5 minutes cardio of choice (easy to moderate intensity)

-Superset 1:

Overhead press (10-12 reps)

Saxon Side Bend (10-12 on each side)

*Repeat two more times*

*Cardio blast: Burpees (1 minute)

-Superset 2: (for both of these exercises, if you’re in the beginning level, do both of these with your knees still on the ground but keeping your booty down so your entire body is one straight line, from the crown of your head to your knees… Int/adv, do these in full plank position)

Plank (30 seconds – 1 minute.. push yourself!)

Renegade Row (10-12 on each side)

*Repeat Superset 2 two more times*

*Cardio blast: Mountain climbers (1 minute)

-Superset 3:

Incline Stability ball bicep curls (10-12)

Stability ball tricep extension (10-12)

*Repeat Superset 3 two more times*

*Cardio blast: High knees (1 minute)

-Superset 4:

Lunges (int/adv, do the Lunge and Lift) 10-12 on each side

Squats (int/adv use medicine ball)

*Repeat Superset 4 two more times*

Cardio blast (optional): 10-20 minutes of intervals (alternating low and high intensities) on equipment of your choice

© 2010 The Fitnessista

See ya this afternoon with a GIVEAWAY and shenanigans 🙂

Happy training,


Something to do: When you try this workout, please let a comment on this post and let me know how it went!

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  1. Run Sarah on February 8, 2010 at 9:20 am

    Cant wait to try the new shape up workout! Thanks for posting!

  2. Susan on February 8, 2010 at 9:36 am

    Hi Gina,

    Thanks for another great workout, I had to substitute the exercises on a stability ball and just used the step instead because my sister borrowed my ball. Heading away on holidays to the sunshine in a few weeks time so these workout have come at the perfect time.

  3. Tiffany on February 8, 2010 at 9:39 am

    I’m taking this to the gym today and will report back later! 🙂

    Also, when you say 10-20 mins of intervals, do you mean HIIT? I only workout on the weekdays, so 5x a week… I do WSU and cardio on M, W, F, and just cardio on T and R. Would the intervals on the three WSU days count as part of the 3-5x cardio/week? I do 45 min on the elliptical/treadmill the other 2 days.


    • Fitnessista on February 8, 2010 at 9:54 am

      yes, hiit would be perfect and yes, the intervals would count toward your cardio for the week 😀

  4. Karyn on February 8, 2010 at 9:44 am

    i’m glad i saw this before my trip to the gym for lifting today! thanks

  5. Morgan on February 8, 2010 at 10:06 am

    Great workout! I had to change a few things (renegade rows both my shoulders), but I loved it! I am dripping with sweat, and feel great. Thanks girl!

    • Fitnessista on February 8, 2010 at 10:10 am

      whoo hoo! i’m so glad you liked it <3

  6. Ange Peters on February 8, 2010 at 10:09 am

    Thanks for this! I always do mini circuits and this gives me a new one to try!

  7. Carla on February 8, 2010 at 10:13 am

    Hey Gina! I read all the time, but do not comment often. I am not following the WSU because I am training for a 10 mile run and have my own weight training etc, BUT I missed two workouts in a row over the weekend (snowpocalypse 2010 here in Philly) and am very excited to do this workout after my 4 mile run today, because I didn’t get a chance to do any ST over the weekend. SO, even though I don’t normally do a full body day, today is the perfect opportunity. Thanks!!

    • Fitnessista on February 8, 2010 at 11:35 am

      hi carla!
      so cool, let me know what you think!

  8. ashley on February 8, 2010 at 10:18 am

    Thanks for the workout!

  9. jen on February 8, 2010 at 10:22 am

    “-As always, if it’s hurts, don’t do it. These exercises are designed for the average healthy Jane. If you have injuries, please honor them and always check with a doc before starting a new fitness regimen.”

    Thankyou for posting this…as many young people don’t know by pushing yourself to the brink CAN cause alot of harm and its important to listen to your body.
    My daughter suffers from Hypertrophic Cardiomyapathy(spelling not too sure)lol but anyways after alot of reading about this apparently alot of people don’t know they have this and by pushing themselves and getting their heart rate above the mormal range during exercise can cause her heart to stop. Its important as you stated if it hurt’s…don’t do it.
    So thank you again for posting that statement as people need to know their limits and their bodies 🙂

  10. Jenna @ EatingGreen,StayingLean on February 8, 2010 at 10:32 am

    I’m so excited to incorporate some supersets into my workout! I’m trying this out tomorrow and will DEFinitely let you know how it goes.

    Again, thanks so much for designing these workouts! It’s such a great idea 🙂

  11. ari on February 8, 2010 at 10:37 am

    at my school gym, we aren’t allowed to use weights with the stability balls (ridiculous, right?) so could i do the incline stability ball bicep curls on an incline bench and the stability ball tricep extensions sitting on the edge of a flat bench? would those variations be more or less the same?
    thanks! can’t wait to try it out!

    • Fitnessista on February 8, 2010 at 11:33 am

      hey ari,
      those variations will be perfect.
      have fun!

  12. Emma on February 8, 2010 at 11:14 am

    I’m still a week behind (I decided to just stay a week back instead of skipping any of the weeks because I’m digging the workouts so much), but I can’t wait to try this out next week. I’ve never done supersets before, it looks really intense!

  13. Sara C. on February 8, 2010 at 12:10 pm

    Awesome!!! This looks like it will be a challenge!! I am traveling on business next week…I don’t think that the hotel gym has free weights…do you have any previous posts on travel workouts? 🙂

  14. Tamara on February 8, 2010 at 12:24 pm

    This is waaay too much work out for me. I think everyone is leaving me in the dust *TEAR*

  15. MareBare on February 8, 2010 at 1:06 pm

    Hi Gina,
    my name is Maren and I am a senior at the UCSB in Santa Barbara California. After the holdays I was looking to really spice up my workout routine and winter shape up came just in time! I originally started doing it myself- but as soon as my friends found out and saw my results they were eager to join! The group I now workout with ranges from 3-5 girls and we take over that campus gym like nobody”s business! One guy even asked us what we were training for since apparently we look like pros- thanks to u! This workout routine has brought my friends and I all closer together and has been such a good stress reliever! Can’t wait to try the supersets today- the girls are gonna love em!

    • Fitnessista on February 8, 2010 at 4:14 pm

      that is SO AWESOME. i love it 🙂
      keep rocking it out!

  16. Tieghan on February 8, 2010 at 1:25 pm

    Hey Gina! I love the workout! I have a question do we repeat the supersets 1 after another to complete the total of 3 supersets or do we go through all 4 supersets and and then start back with superset1?

    • Fitnessista on February 8, 2010 at 4:13 pm

      repeat each superset on its own before moving to the next one (like do superset 1 three times, then the cardio burst then superset two three times and so on)

  17. Amy on February 8, 2010 at 1:39 pm

    DAYUM. This looks killer! I’m excited to try this tonight!

    A cute anecdote for ya:

    I was doing week two in the workout room in my building and this older man who runs on the treadmill with me most mornings came over and said “Excuse me, where do you get your workouts?!?” I told him about your site and the WSU and he goes “Well they look very challenging – keep up the good work!” I was about to hand him my little print-out, but I wasn’t finished with my workout yet!! Maybe I’ll bring an extra next time 🙂

    Anyway, thought you’d like to hear that story. Thanks for sharing the workouts with us!

    • Fitnessista on February 8, 2010 at 4:12 pm

      that is so cute! i love it 😀
      so glad you’re enjoying the workouts <3

  18. Cat on February 8, 2010 at 1:58 pm

    I did your workout this morning! I’m having what I believe to be an IT band issue (so says my bro the trainer), so the only thing I had trouble with was the lunge and lift, it hurt like a mother, but only one on side, so I modified it. And got right on my foam roller when I got home 🙂

    One thing I like about your workouts is me not having to think @ the gym! I get done much faster when I’m not like, hmm, what should I do next? It keeps me on track!

    • Fitnessista on February 8, 2010 at 4:11 pm

      i’m so glad you liked it! be careful with that it band– the foam roller is my best friend 🙂

  19. Tiffany on February 8, 2010 at 4:51 pm

    Wow, I just got back from the gym… this week’s WSU is INTENSE! The supersets reallllly got me! I didn’t realize how taxing it would be on my muscles and started out too heavy. I had to drop weight for the second or third sets. I guess I’m so used to circuit training and giving my muscles so much rest time while I do other exercises in the circuit before coming back to them. Thank you for the supersets Gina!!

    • Fitnessista on February 8, 2010 at 5:12 pm

      yeahhhh! glad you had an awesome workout 🙂

  20. Jenny on February 8, 2010 at 9:04 pm

    Okay, these sound fun! I’m trying it for my strength routine tomorrow morning 🙂

  21. Destiny on February 8, 2010 at 9:18 pm

    Hi there Gina

    I have a few more questions for you, I am currently learning how to eat healthy for the first time, well, ever. I am working out hard on the treadmill and doing weights, i have lost about 65-70 pounds and am trying to lose my last 20. Most of the loss was due to just cutting back calories and working out, then a small portion of it to weight watchers, i am trying to revamp my whole relationship to food, and although still love it, have a healthy relationship with it. I dont really know how much to eat though, i have read so many places that exercising will make you hungrier but then i read too that if you exercise on a consistent basis it actually serves as a suppressant (ugh!) How did you find out how to eat, how much to eat, without counting calories, or eating too much or too little, for the past week i have been eating 3 meals a day, and eating healthy and having good snacks, but i dont think im eating enough, i am feeling tired and headachey when i work out, and i almost passed out a couple of days ago after killing it on the stairclimber… then after talking to one of my fit friends finding that i didnt eat enough the night before but it was really late by the time i got around to eating dinner so i kinda snacked and went to bed, not hungry or anything! if you could offer any insight into this that would be great!!

    also looking for a link to your whittle my middle, want to do the first one and then move onto the second one, but cant find it in your blog 🙁

    *keep doing what you do, you inspire, teach, and encourage me SO much. Thank you!!

  22. Jessica @ WHY DONTCHA RUN on February 9, 2010 at 6:39 am

    Wow! It looks to me as though this week is really going to kick my butt. 😉 I’m posting the weekly worksheets this evening on my blog and will be completing the workout as well. I’m sure I’ll report back that it really challenged me… which is always good! 😀

  23. All Women Stalker on February 9, 2010 at 12:14 pm

    Supersets sounds exciting. I’m gonna try these over the weekend. Thanks!

  24. Amy on February 10, 2010 at 4:18 pm

    Ah! I seemed to have pulled something in my upper back when I was doing the renegade rows last night. Not sure what happened, but I ended up having to stop the workout, and it still hurts this morning! 🙁

    • Fitnessista on February 10, 2010 at 4:20 pm

      gah!! your form might have been off, too heavy weights, a number of things. take it easy and if it still bothers you within the next couple of days (or doesn’t start to feel better) go see a doc!

  25. Jessica @ WHY DONTCHA RUN on February 11, 2010 at 7:50 pm

    Whew! As expected… week 4 has kicked my butt! I am so sore today and can tell that these supersets are really challenging my body in a good way. 🙂 I’m so excited!! Thanks again Gina!

    • Fitnessista on February 11, 2010 at 8:01 pm

      that is so awesome 😀

  26. katy on February 17, 2010 at 1:38 pm

    So my friend send me your blog to read and to start doing something about my health. I’m so glad I did I have started eating really healthy but don’t like going to the GYM what can you help me with at the house so I can start shedding some wight? I would love to lose 20lb. all together:) I do have the Abe Circle and I do it every morning for 4 minutes its been helping but I need more:) so I hope you can advise me with some good points to shed this wight offffff of me!!!!

    thank you

    • Fitnessista on February 17, 2010 at 1:50 pm

      hey katy!
      thanks so much for stopping by!
      check out the winter shape up workouts.. all of the exercises can be done at home!
      you can do it 🙂

  27. Ryane on February 21, 2010 at 6:31 pm

    Love the idea of supersets, this routine is great!

    I was wondering what would be a good move to pair with a chest move – like chest press laying on a bench? Or other suggestion you may have? I like all these but need some pecky action too ; )

    • Fitnessista on February 21, 2010 at 9:54 pm

      either bent-over flyes or Y’s and Ts on the bench would be great 🙂

  28. sara on February 23, 2010 at 5:58 am

    hi there found all the workouts now thanks and wrote them all in my workout note book. Did wk 2 circuit today and really flet it, had a real buzz at the end of the workout thanks for that, i love that feeling. I live in england (uk) and was wondering where do you get your sun warrior protein from could i get it off the internet one more thing how do you make those egg puffs they look yummy.

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