WSU 2016: Week 1 workouts

2016shapeup workouts

Welcome to the Week 1 workout page! Lots of variety, new workouts, and sweat ahead. 🙂

As you guys know, I’m still healing at 2 months postpartum, and still don’t feel comfortable jumping around to film new intense workout videos. I’m still gaining back my strength, and while I planned to make full-length videos for this challenge, I forgot how it feels to be 2 months postpartum and just easing back into the game. I always tell you guys to honor your bodies, and by “fighting through it” to film the videos, I wouldn’t be honoring mine. Thank you so much for your understanding, and even without new videos, you still have all-new workouts, plans, and tons of variety on the way. 

If you’d like extra video options, check out the amazing ones from our sponsor at Crunch LIVE! (Use WSU30 for a free 30-day trial)

*As always, check with a doc before making any fitness or nutrition changes

Here’s the week 1 schedule!

Wsu2016 week 1

Monday: Workout #1

Wsu2016 workout 1

Hiit blitz

This workout is meant to be completed circuit-style, moving quickly from one exercise to the next: strength, and then your HIIT blitz (or walk). After one round, rest for about 60 seconds and go again. You can complete the circuit 2-3 total times through. 

The exercises:

Lunge with dumbbell pass and overhead press. Start in a lunge position, holding the dumbbell in the OPPOSITE hand of the leg that is forward. As you sink into your lunge, pass the weight under your leg and grab it with your other hand. Step the back leg forward (or to power it up: up into a knee raise) as you press the weight overhead. Complete 10 on one side before switching to lunge on the other side.

Squat kick: hold a dumbbell at your chest, with feet under your hips. Sink into your squat (booty back, chest lifted, and core engaged). As you exhale to rise, kick one foot forward, pressing out through your heel. Squat and repeat on the other side.

Wide row: make sure that you create 90 degree angles with your elbows. Do not let your arms rise higher than your torso, keep a nice flat back, and pull up and in through your core.

Decline pushup: (modify option: push-ups against a wall, or on your knees) You can place your feet up on the couch, on a stability ball, or bench. Make sure to press through your entire hand, squeeze your chest, and exhale on the way up.

Plank: on your knees or toes. Challenge option: gently move your body forward two inches and back two inches for the 45 seconds block.

HIIT: for these movements, you’ll work for 30 seconds and rest for 30 seconds. If you want to add in your favorite high-intensity or plyo exercises, go for it! If you want to keep things low-impact, go for a brisk .25 mile walk, or you can spin 30 seconds as fast as you can, 30 seconds of rest for 5 rounds.

Tuesday: Steady state cardio. 45 minutes at an easy to moderate pace, or take a cardio class you love

Wednesday: Barre workout x 2 + barre strength workout x 2

Thursday: OFF

Friday: Workout #1. You know the moves! Focus on working through it as quickly and efficiently as possible, using awesome form. 

Saturday: Hill workout. You can do this on any cardio equipment of choice. Start off with a moderate pace and resistance. Every 30 seconds, increase the resistance, until you hit your MAX. Hold your max incline for 2 minutes, then decrease it back down to your base point. Repeat, until you’ve completed 30 minutes of cardio.

Sunday: OFF 

Bonus workout: Crunch LIVE! Cardio Burst! This is an awesome one to try out during the week, and you can do it instead of the steady state work on Tuesday or the Hill workout on Saturday. I love the mix of high-energy cardio moves, and you also have the option to add gliding disks (or paper plates) to make your legs scream for sweet mercy.

Who’s excited for an awesome week 1?! Don’t forget to check in on THIS PAGE (<— click here to comment) each time you complete a workout for your chance to win amazing prizes from our friends at Daily Harvest. 

Let’s go after it!

xoxo

Gina 

100 Comments

  1. Megan on January 27, 2016 at 7:15 pm

    I completed 3 rounds of workout 1 today!

  2. jasmine on January 27, 2016 at 10:19 pm

    Im still sore from monday’s workout #1 and completed 1 round of today’s barre workouts, OMG i’m shaking! Thanks for the videos, i know i’ll continue using them as my gym does not yet offer barre classes.

  3. Sarah on January 28, 2016 at 3:43 am

    Work out # 1 done this morning, it was awesome! sooo sweaty 🙂

  4. Kelli @ Hungry Hobby on January 28, 2016 at 5:47 am

    First one done on Tuesday but I forgot to comment! #Proof: https://www.instagram.com/p/BBBYG9vx6m7/?taken-by=hungryhobbyrd

    ha ha it was gloriously sweaty!

  5. Rosie on January 28, 2016 at 5:54 am

    Yesterday was a 4 mile run after work and a brisk 30 minute walk at work. Tonight will be a barre interval class.

  6. Barbara G on January 28, 2016 at 5:56 am

    Today says “OFF” but there is no off for me in terms of taking care of my body. It may be a rest day, but I will still practice positive regard for my body.

    Also, today I’m thanking my body for holding space for me and thanking my internal organs for functioning so well behind the scenes!

  7. Katie O on January 28, 2016 at 6:34 am

    holy thighs on fire! Hello, barre workout!

  8. Morgan on January 28, 2016 at 6:39 am

    Had to switch up my days; completed the hill workout on the bike this morning!

  9. Regina on January 28, 2016 at 7:29 am

    Just finished 2 rounds of Barre strength! Hopping on a plane for more work travel soon so planning on Barre HITT in my hotel room later!

  10. Heather on January 28, 2016 at 9:25 am

    Late check in for my barre workouts yesterday, loved them! Today is my rest day and I’m going to a yoga class tonight

  11. Renae L. on January 28, 2016 at 1:35 pm

    Another day, another bodypump class 🙂

  12. Ashley V on January 28, 2016 at 1:51 pm

    I had to switch up my days and take tomorrow as my rest day, so today I did workout 1 again. Good times!

  13. Allison T. on January 28, 2016 at 4:02 pm

    Felt the burn with the barre workouts x2!

  14. Katie on January 28, 2016 at 4:29 pm

    Barre workout this morning because my daughter woke early. So excited to have it completed!

  15. Jenny McDaniel on January 28, 2016 at 4:58 pm

    Today is suppose to be off day but I did 30 minute walk/run on treadmill.

  16. Erin M. on January 28, 2016 at 5:34 pm

    Rest day today!

  17. Robin R on January 28, 2016 at 8:16 pm

    I’m going out of order (today’s thursday) but I just finished both barre videos two times through each. Great workouts Gina – THANKS! These were great to do in my kitchen, which I appreciated without any kiddo coverage today.

  18. Shannon A on January 28, 2016 at 9:26 pm

    Just checking in! Went to the gym today and did a cycle class! Kicked my butt!

  19. Barbara G on January 29, 2016 at 5:11 am

    Repeated workout #1 to the best of my ability and thinking of good form throughout the workout. Did better than the first time around. Feeling proud of my participation.

  20. Maria on January 29, 2016 at 5:34 am

    workout 1! done early morning session now onto a Happy Friday!!!

  21. Morgan on January 29, 2016 at 5:59 am

    Workout #1 done! Only got through 2 rounds though. Subbing tomorrows hill workout for the rest day yesterday definitely did me in. Looking forward to a day off tomorrow!

  22. Kelsey Halena on January 29, 2016 at 6:25 am

    Switched it up a bit this morning and went to spin before doing a quick upper body blitz!

  23. Mrs Wang on January 29, 2016 at 6:58 am

    Decided to switch and do the barre workouts today. Wow, I know I will feel that one tomorrow:)

  24. Sarah M. on January 29, 2016 at 8:08 am

    Completed workout #1 today and tried to really focus on form!

  25. Jenny McDaniel on January 29, 2016 at 11:09 am

    Friday’s workout done! Took advantage of our warmer sunny weather today and went outside to work out while the kids played!

  26. Sam on January 29, 2016 at 12:08 pm

    I completed the barre cardio + strength today. With a much better view (of the ocean) than back in OHIO (sludge) = )

  27. Shannon on January 29, 2016 at 2:07 pm

    3 rounds of workout #1 done again today! Felt a *little* better than when I did it earlier this week!

  28. Erin M. on January 29, 2016 at 2:18 pm

    Total body weight workout today!

  29. Renae L. on January 29, 2016 at 2:56 pm

    Just did a steady state elliptical workout!

  30. Heather on January 29, 2016 at 3:54 pm

    Workout 1×3 done!

  31. Melissa on January 29, 2016 at 4:22 pm

    Yesterday I did a 1 hour Pure Barre class

  32. Angela on January 29, 2016 at 6:42 pm

    Workout 1 done!!!

  33. Kate on January 30, 2016 at 12:38 am

    Cardio burst done. That one got sneaky hard at the end. Loved it!

  34. Barbara G on January 30, 2016 at 6:25 am

    Tough workout today…. Not that the others were easy!! I divided today’s HIIT into two segments of 15 minutes. I needed a rest break and a water break in between. Go Polar Bears! (I completely love that graphic!)

  35. Renae L. on January 30, 2016 at 7:36 am

    Taking another bodypump class today – they are certainly addicting!

  36. Erin M. on January 30, 2016 at 8:16 am

    5 mile run this am!

  37. Heather on January 30, 2016 at 11:30 am

    Hill workout complete!

  38. Sarah on January 30, 2016 at 2:56 pm

    Completed the barre workout today!

  39. Jasmine on January 30, 2016 at 6:16 pm

    Hill cardio done! I did workout #1 yesterday and forgot to post 🙁 can this count for 2?

  40. Barbara G on January 31, 2016 at 5:23 am

    Enjoying my morning OFF from a workout. But I will get in an outside walk later today. Still feel proud of having completed yesterday’s workout which was quite challenging for me. Soooo looking forward to continuing this journey into Week 2.

  41. Jenny McDaniel on January 31, 2016 at 6:33 am

    Hill workout was done on treadmill.

  42. Cate on January 31, 2016 at 5:24 pm

    I completed WO#1 for the second time today. Yesterday was steady state, and Friday was Body Pump. Ready for week two!

  43. beckie on February 1, 2016 at 8:01 pm

    So I am starting this program a week late, is that okay? Should I check in on the week’s workout I am completing or the current week in the program? Just finished workout #1 plus a barre3 stretch video for cooldown.

    • Fitnessista on February 2, 2016 at 10:58 am

      of course!! i would do week 2 with everyone else and week 1 after!

  44. Kim Cryer on February 15, 2016 at 8:13 pm

    Love that work out tonight & was 68 here so also did a 40 min walk outside:)

  45. Emily on December 2, 2016 at 8:14 am

    This workout is SO good! I know it’s not new, but add it in every few weeks & it always kicks my butt. Just wanted to say thank you! 🙂 (and now I’ll go lie down in a sweaty puddle!)

    • Fitnessista on December 2, 2016 at 10:12 am

      i’m so happy to hear you like it!!

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