WSU 2016: Week 1 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!
Monday: Workout #1
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
I can’t stream videos right now anyway, so I LOVE the graphics! Perfect! Thanks for all your hard work for putting this together for us!
The graphics are extremely helpful-no video necessary! Btw, the “THIS PAGE (<— click here to comment" is not acting as a link for me. Thanks for another great workout 1!
I think I figured things out, that this is the giveaway page anyway, so all’s well. On the flip side, I can’t delete my comment, so there it will stay. I did workout 1 two times; I didn’t want to do it three and risk being too sore to move tomorrow. 😉
Modified workout 1 done! Two rounds and I’m a sweaty mess. Thanks Gina!
This is so great, thank you!! Can’t wait to do workout 1 later. Hope you get back to feeling better soon- I remember those postpartum days- so hard. Rest up and good thoughts your way!
Yoga is tonight and I will do workout #1 tomorrow morning!
I’m excited to start this! It was on my calendar for a few weeks = )
I did 3 rounds of workout #1 today- thanks!!!!
We were snowed in this weekend, so I got a jump start and did Workout #1 on Saturday and finally got out of the house on Sunday to go to the gym for my steady state. I’m excited for the workout schedule since I’m 3 months postpartum and need the motivation!
Workout Day 1 Complete. 3 Rounds 🙂
Did the workout 3 times this morning at 5:45am!
I completed workout#1 today. I did the circuit 3 times! It kicked my butt! I am so out of shape, about 35 lb overweight, but feel so encouraged after this workout!
I can’t tell if the giveaway entry is here or on the landing page, so I’ll just do both. I just did two EXTREMELY sweaty rounds of workout 1. Yikes!
The squat and kick move is a heart really gets my heart rate up! Love it.
Thank you so much for posting this! I did one round since I feel like I am getting cold symptoms and don’t want my body too stressed. Hope to be doing 2 or 3 rounds by the end of the week.
3 rounds of WO#1 done today! Sweaty hot mess over here:)
When I entered the WSU30 code on the crunch live website it said it was not recognized? 🙁
Yay! I am so excited to do this! I feel like I need to switch things up so this is perfect!
30 mins steady state on the bike done this morning before my 6mo old woke up! Going to hop on the treadmill during lunch today to get another 20 mins in.
rest day today for me, back at it tomorrow!
Thanks for this again. I see you’ve noted how to do a low impact for the HIIT day. Is it possible for you to add an alternate option for the regular workouts for beginners? For example, the 45 minutes of steady state just wouldn’t be possible for me and the Crunch Live workouts (even beginners) are way too hard for me. I’m considering doing walking several times in a week (less than 2 miles) – doesn’t that go against the “no two same muscle groups two days in a row” rule?
Taking a body pump class tonight – that new release (specifically triceps and shoulders track) is kicking my butt!
Hi – Attempted to use Crunch Live this morning. Have never used them….wasn’t sure where to go so went to “Join Now” since your promo code was for 30 day trial – put the code given above in for the month and it said it couldn’t find that promo code. Can you provide more specifics on how to login and get the free 30 days…would like to have the option of using that on days when I may not be motivated to follow your pics and directions. Thanks so much –
Cardio completed for today. I did some steady state on my seated elliptical and some HIIT on it. And, I’m feeling those push-ups from yesterday! Feeling good inside and out!
I did my steady state on some weird, elliptical, stair master hybrid machine. 😉
Totally checked in on the main page yesterday, oops! 45 min run on the treadmill today for my steady state
I complete workout #2 today!
Did 2 rounds of workout #1 last night (Monday). Today was a rest day.
Today’s workout was a definite change for me. Barre is new to me. I followed along, modified when I needed to and completed the workout. Next go-around will be easier?!?!?
FYI:
Don’t forget to check in on THIS PAGE (<— click here to comment)
^^ that doesn't have the link included.
I did the two rounds of the barre workouts plus two of the ab burner I found on the linked page!
Tuesday I did a 4 mile run on the trail to complete my steady state. I’m 12 weeks out from a half marathon!
Good morning! Rocked a 6 am Orangetheory class today … it was power day!
Barre video 1 x2 this morning! Unexpected wake up from the babe cut my workout time, but barre strength x2 will be done after bedtime tonight. Holy shaking legs.
Workout #1 on Monday. 20 minutes of cardio yesterday (Breastfeeding all day counts for my other 10! Ha!). Looking forward to some barre today!!
yes it does!!
Completed my 45 mins of steady state yesterday on the tredmil after a 45min warm Pilates class!
a day behind, so steady state today! elliptical and stairs-those stairs are no joke
Barre burner and barre strength done x2! They are great!
Workout #1 is no joke! My legs were still sore when I did my steady state cardio yesterday. Can’t wait to do the barre/strength.
Did my workout on the treadmill yesterday!
I did workout 1 and loved it!
I did a CRUNCH Live! Kickboxing workout for steady state Tuesday and it was so much fun!
Completed the two barre workouts x2 just now! Way harder than I expected but felt good 🙂 I may do the ab workout later too.
I did a strength and core class at the gym then topped it off with a 1 mile run (I haven’t ran in so long!)
I did my steady state today!
Barre workout and barre strength are done!
I’ve was sick starting the week so today was my first workout for the challenge 🙂
I did both barre workouts today, but I did them each only once. Like your recent post said-20 minutes is better than nothing!
Only had a half hour to work out, so I did one round of the barre hiit workout and two rounds of barre strength. Definitely feeling the burn!! 🙂
3.5 mile treadmill run today.
I have to do Wednesday’s workout on Thursday instead because of my work schedule, but I’ve been doing pretty good keeping up so far. Thanks for being inspiring 🙂
I did three rounds of Workout 1 today. Got me sweating. Thanks!
I completed 2 rounds of workout 1. Hard but great!