Welcome to Workout #1 of this year’s Winter Shape Up! I’m really excited about this week’s workouts, and hope you love them. Be sure to check in each time you do a workout for that particular week, and tag Anne and myself in your sweaty workout pics! (@fitnessista @fannetasticfood #WinterShapeUp)

For this workout, you have a combo of sculpting strength exercises and metabolism-boosting Tabata. It is a SUPER sweaty workout circuit that can be completed up to 3 times total. A disclaimer for Tabata: this is a very advanced and intense form of interval training. If you are just building up your cardio base (working up to 30 minutes of moderate intensity most days of the week), still complete the strength portion and skip the Tabata portion; do 4 minutes of steady state cardio (quickly walking, jogging, Starmaster or rowing) instead. This will still increase your heart rate for the strength segments to strengthen your heart and burn wicked calories.

Here’s a pinnable/printable guide:

Wsu2015 workout 1


list of exercises:


Wsu2015 week 1 workout

and video! (Thank you again to Sara for joining in the fun with me, to Black Belt 4 Life for letting me rent their beautiful studio, and to Grant Hunker for his mad filming/editing skills.)



For tips on proper form and alignment, check out the video!

Be sure to check in on the appropriate page for the week of the challenge you’re completing to enter the giveaways! For example, if you’re in week 1 and you do this workout, leave a comment on the week 1 post. 

Thank you again to our wonderful sponsors!



Wsu2015 sponsors

Wild Blueberries / Cabot / Sabra / Sizzlefish / About Time / Fitfluential

Can’t wait to see you rock out this workout!




  1. Shellie on January 25, 2015 at 12:24 pm

    Thanks, Gina! I’m looking forward to getting started and I so appreciate all the time you put into this! Thank you!

  2. Lynora on January 25, 2015 at 1:35 pm

    I just finished last year’s winter shape up, which I started to get motivated. Perfect timing for a new program!

  3. Shannon Ball on January 25, 2015 at 3:53 pm

    Great workout! Thanks.

  4. Melissa S. on January 25, 2015 at 4:24 pm

    The workout looks great. Ready to do this!

    • Fitnessista on January 25, 2015 at 8:54 pm


  5. Angela on January 25, 2015 at 5:08 pm

    Thank you Gina! I am ready for tomorrow.

    • Fitnessista on January 25, 2015 at 8:53 pm

      wahoo! get it, girl!

  6. Missy on January 26, 2015 at 2:40 am

    Love the video. It makes it so much easier to follow along and keep up. Also checking out Sara’s blog! Thanks Gina for all the work that you put in to this (free of charge for us!!).

  7. Laura on January 26, 2015 at 3:12 am

    It’s 6:12 am and workout #1 is done! Thanks Gina!

  8. Heather on January 26, 2015 at 3:40 am

    Aaaaaand dead. Awesome way to start of my morning!

  9. Valerie on January 26, 2015 at 3:53 am

    Not even 6am here yet and Workout #1 is in the books! I’m a sweaty mess but that was great. Thanks so much for putting this together!!

  10. Krystal on January 26, 2015 at 4:08 am

    Love your videos. I did t25 this morning. I will be doing this tonight. 🙂

  11. Christina on January 26, 2015 at 4:25 am

    just completed workout #1 x 3!! Tabata will be the death of me!!!

  12. Tina@GottaRunNow on January 26, 2015 at 4:59 am

    I saved these exercises to do later today. Thanks!

  13. Michelle on January 26, 2015 at 5:00 am

    I love tabata!

  14. Leah O on January 26, 2015 at 5:44 am

    Last night I didn’t think I was going to be able to get up to do this but my littlest unexpectedly woke up at 5:30 and I felt totally awake after he fell asleep again! Workout 1 is complete! Loved it! Thanks Gina!

  15. melissa on January 26, 2015 at 6:23 am

    ran this morning, but plan on doing this as my tuesday strenght/tabata!!!!!

  16. Karen on January 26, 2015 at 8:03 am

    Got my butt kicked at orange theory yesterday, so taking a rest today to make up for it, but I’m going to aim for some core work and stretching this afternoon to loosen up.

  17. Deanna on January 26, 2015 at 8:57 am

    The Winter Shape up comes at the perfect time! I just booked a major trip for the end of April, and I’d like to feel good in the pictures. I got on the scale this morning for the first time in almost a year and it was worse than I’d expected. The 10 holiday pounds was more like 20. Oops.

    Any suggestion on how heavy the weights should be? I can’t watch the video since I’m at work, and I want to make sure I have everything before I go home to start the workout. Thank you for doing a workout that doesn’t require a gym!

  18. Jackie on January 26, 2015 at 9:32 am

    Monday done! #1 2x plus some extra planking and my sit up challenge! Camt wait for the rest of the week!

  19. Rebekah on January 26, 2015 at 11:21 am

    Great workout today. This is a good switch up for me from my regular routine.

  20. Eileen on January 26, 2015 at 11:24 am

    Just finished workout one at 32 weeks pregnant. Loved it! Looking forward to all these workouts.

  21. Brooke on January 26, 2015 at 12:07 pm

    This is awesome! After missing boot camp this morning due to the snow that wasn’t an issue (lol) this came in handy!! Sweaty mess is an understatement 😉

  22. Samantha on January 26, 2015 at 12:31 pm

    Just finished workout #1 and it totally kicked my butt!

  23. Catherine on January 26, 2015 at 12:41 pm

    Workout #1 is in the books here in the middle of the Nor’Beaster! Loved it!

  24. Jodi-Ann on January 26, 2015 at 1:36 pm

    I just finished last week’s workout and I am ready for Winter Shape-up 2015!

  25. Megan on January 26, 2015 at 1:57 pm

    Great workout! Loved the sets.

  26. Sandra F. on January 26, 2015 at 2:34 pm

    Just finished 3 rounds and whew! Awesome workout. Tabata’s are killer! Thanks Gina! xoxo

  27. Shanna on January 26, 2015 at 2:40 pm

    Workout # 1 Complete 🙂

  28. Nour @ kale and coconuts on January 26, 2015 at 3:48 pm

    3 rounds done and done! Woohoo!

  29. Katie on January 26, 2015 at 4:34 pm

    Great first day of the WSU!! Thanks Gina for the awesome workouts!!

  30. Lauren @ sassy molassy on January 26, 2015 at 5:46 pm

    Whew! Just did three rounds (with modified tabatas for this preggers). Sweaty as usual! Thank you. 🙂

  31. Katie A. on January 26, 2015 at 6:26 pm

    Was so close to not doing this workout after a sick 1-year-old derailed my morning workout…but I made it happen this evening and it was just what I needed after a long day! Feeling sweaty and accomplished! Thanks for the awesome workout!!

  32. Olivia on January 26, 2015 at 7:48 pm

    I did workout 1×3. It gets harder each time. Great workout!

  33. Caitlin on January 26, 2015 at 8:49 pm

    Donezo!!! Got hubby to join in for two rounds. Then he quit 😉 those tabatas were no joke! Felt great to sweat!

  34. Kary on January 26, 2015 at 9:50 pm

    Wow…those tabatas are rough! Made it thru workout #1×2

  35. Gigi on January 27, 2015 at 2:43 am

    I’m just at the stage of building up my fitness and am rather glad to give the tabata a miss – are there any low impact options for when I do feel fitter? (And thank you for this community Gina !)

  36. Charlotte on January 27, 2015 at 7:52 am

    Just did steady state on the spin bike!

  37. Melissa S on January 27, 2015 at 9:33 am

    Snowed in and working out!

  38. Wendy Heath on January 27, 2015 at 10:12 am

    Gina, it *always* cracks me up how much higher your voice is than it is reading your blog in my head. Not a bad thing, just makes me smile a bit!

    Thank you so much for doing the shape up again! And for a video, too! 🙂 Rock on. Loving it.

    I’m actually in a place to try to do it this year- excited to see what I can accomplish! I kind of did a 5K on Sunday (it was awesome), and then some steady state walk/recovery yesterday, so I’m going to give Workout #1 a shot today. 🙂 No guarantees I’ll get to three reps, but a girl’s gotta start somewhere.

    My PRO lunch was awesome… smoked salmon, fresh tomatoes, snap peas, broccoli florets and a sliced bell pepper. With roasted red bell pepper dressing to dip in for the veggies.

    • Fitnessista on January 27, 2015 at 10:16 am

      i am a mouse! haha. 🙂
      your lunch sounds amazing!

  39. Anna on January 27, 2015 at 1:38 pm

    3 rounds completed. This was perfect for my snow day at home. Only thing I noticed was the printable listed 15 alternating lunges which would be uneven. Typo?

  40. Alexandria @ Al2getherfit on January 27, 2015 at 2:12 pm

    Worked it out today! Thanks Gina!

  41. Lanae on January 27, 2015 at 4:31 pm

    Killer workout #1, thanks, I needed that!

  42. Katie O. on January 27, 2015 at 7:51 pm

    Workout 1 following a 4 mile run this morning, had to cheat with #7, loved the workout though!

  43. Hayley on January 28, 2015 at 2:25 am

    Workout one x2 done. It’s good! Love those combo weight moves. With two little ones at home it was tricky. I had to stop once to find the sticky bit on the end of the sellotape for one and had to dodge a spinning plate hazard on the floor from the other one playing in her kitchen. Made it though!

  44. Ericka on January 28, 2015 at 6:53 am

    Pretty sure the jump squats + jumping lunges about killed my quads. LOVED the burn! Thanks for a killer workout, Winter Shapeup team! =) Always love these shapeups! Thank you!

  45. Lauren F on January 29, 2015 at 3:50 am

    I did 3 rounds of workout 2 and 2 rounds of total body endurance.. my buns are hurting already..

  46. Jamie on January 30, 2015 at 7:41 am

    Workout 1 done today! Sore, but feeling great so far!

  47. sarak on January 30, 2015 at 12:42 pm

    Friday just finished workout #1! Let the weekend begin!

  48. Nour @ kale and coconuts on January 30, 2015 at 4:23 pm

    Workout 1 done! Happy Friday!

  49. Emily on January 31, 2015 at 7:26 am

    Switched Friday and Saturday workouts and finished WO#1×3 today. Proud that I completed all workouts this week!

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