The Winter Warrior Workout Plan Part 1 of 3


Follow this workout plan and there’s no reason you can’t keep in this kind of summer shape year round…
Summer has officially been dead for almost 3 weeks now, the weather is starting to cool down, swimsuits are going into hibernation, and waistlines everywhere are slowly but surely starting to expand.  Does all of this just sound too depressing to even think about to you?  Unfortunately for millions of hardworking summer fitness freaks, the fall and winter months are when their motivation takes a hit and their well-deserved progress they’ve made all summer slowly melts away; covered in a pale, flabby layer of winter fat.
First off, if you’re reading this, you’re a human, not a bear.  You don’t need winter fat, nor do you need to hibernate all winter long.  Odds are you’ve been going at it full-throttle for 4-6 months and are probably in need of a serious change to your workout plan.  We’re going to give you something so uniquely awesome, it’s sure to jumpstart your metabolism, as well as motivation, and keep you on the track to lean body heaven.
Something else to keep in mind; it’s a lot harder to eat healthy during the cold winter months when EVERYTHING seems more difficult.  Farmer’s markets are gone, the days are shorter, and picking up a quick meal on the way home seems oh so easy.  Let’s not forget about the Thanksgiving to New Year’s gauntlet which is sure to throw more pies, cakes, and fatty goodies at you than any other time of the year.
This winter, we need something that is SERIOUSLY going to combat all of these things working against us.  To keep this a fair fight, we need a workout plan over-the-top, but engaging enough to keep you on top of things all fall and winter long.  I KNOW how hard it can be to get yourself to the gym when its overcast, rainy, and 42 degrees out….so a lot of these workouts can be done from your living room…provided you have a little bit of room and a couple of pieces of equipment.

The Winter Warrior Workout Plan

This plan uses a lot of full body workouts to keep your metabolism spiked all winter long.  The short rest times and explosive movements are great for burning fat (much better than boring steady state cardio) and keeping your endurance levels high and heart healthy.  We’ll only *require* you go to the gym once or twice a week for the complex lift sequences.  These are very important as we can’t let our muscles atrophy over the winter.  By keeping the muscles engaged all winter (and assuming you’re eating healthy), it’s very likely you’ll come out more ripped and lean than you were in the middle of summer.

Weeks 1-6
Day 1:
Tips: Burn 5-600 calories, spike EPOC, build explosive lean muscle in the lower body.  Repeat each circuit a total of three times.  This workout can be completely accomplished at home, so no need to head to the gym today.

Day 2:

Tips: Maintain the heightened metabolism we established in day one, burn an additional 5-600 calories, completely fatigue the muscles, hit all major muscle groups.  Unless you’ve got a great home gym, you will want to get yourself to your gym or fitness center for today’s workout.  We’re going to use complex workouts to burn your muscles and increase your endurance.  Repeat this complex 6-8 times total.  Be sure to use a weight that allows you to perform 8-10 reps on your WEAKEST exercise.

  • 8-10 Dumbbell Curl Press
  • 6-8 Bent Over Dumbbell Row
  • 6-8 Hanging Knee Raises
  • 6-8 Push Up Plank Rows
  • 8-10 Burpees
  • 8-10 Squat Press
  • 10-12 Russian Twists with Dumbbell

Day 3:

Tips: Again, this is another workout you can easily do at home as long as you have a little room.  This workout is going to require you to use a jump rope.  Don’t already have one?  Luckily you can pick one up for under $10 at Play It Again Sports or something similar.  This workout is extremely intense and great at building shapely muscles in your lower half while helping you melt fat all over your body and tighten your midsection.

15 rounds of:

Jump Rope 1 minute/Max Burpees 30 seconds/Plank 30 seconds

Day 4:

Tips: You’re likely going to have to head to the gym to get on a treadmill and stationary bike here.  But don’t worry, this one is going to be short and sweet.  We’re all about doing HIIT cardio today, i.e. short periods of 100% max effort followed by a slower and longer less intense period.  This is one of the best, if not the best way to burn that annoying fat covering your stomach, sides, and lower body.  Remember, 100% max effort means as FAST AS YOU CAN GO.  Don’t worry, you’ll be able to catch your breath during the slow periods.

  • Minutes 1-12 (30 second sprint/1:30 jog)
  • Minutes 13-14 Bump treadmill incline to 7.5% and set speed to 5 mph
  • Minutes 15-16 Bump treadmill incline to 10% and set speed to 3.5 mph
  • Minutes 17-24 (30 second sprint/1:30 jog

Get off the treadmill and head immediately to the stationary bike…

  • Minutes 1-6 (45 second sprint/45 second relaxed pace)
  • Minutes 6-8 Bump resistance to 50% of max and grind it out….keep those legs moving!
  • Minutes 9-15 (45 second sprint/45 second relaxed pace)

Day 5:

Tips: Today we’re all about doing heavy, complex lifts.  We’re going to focus on going heavy, setting rep ranges between 5-8 while doing 3-5 sets per exercise.  Make sure you’re using a weight that causes you to fail before completing your last rep on your final set or two.  In the coming months we’ll change things up, but for now, focus on using heavy weights.

  • 4 sets of 5-6: Bench Press
  • 4 sets of 6-8: Barbell Squats
  • 3 sets of max: Wide Grip Pullups
  • 4 sets of 6-8: Skullcrushers
  • 5 sets of 5: Clean and Press
  • 3 sets of max: Push Ups
  • 4 sets of 6-8: Single Arm Dumbbell Rows
  • 3 sets of max: Dips
  • 5 sets of 5: Close Grip Seated Row

A quick tip…if you are unsure of any of the exercises in this workout plan, simply hop over to our Youtube page and search for the exercise.  We feature hundreds of exercises demonstrated on video, so simply take a look and make sure to get the form down right.

This plan takes you through six weeks of workouts.  After this point, you’ll want to check out part 2 of this 3 part series and follow along for the next six weeks.  Expect a stark change in parts two and three as we aim to confuse your body and keep your muscles and cardiovascular system guessing about what’s coming next.  We’ll be sure to slowly increase the difficulty of workouts so you’re guaranteed to keep making progress.

In total, we’re giving you 18 weeks of fat blasting and lean muscle-building workouts.  Depending on when you start, this should take you to right about the end of February or early March.  Give yourself a well-deserved and much-needed break of two weeks.  When you’re fully recuperated and ready to get back at it, spring should just about be ready to start blooming and hopefully you’ll have a much improved and fit body to go along with it.

Like Our Workout Plan?  Want More Great Share It Fitness Content?

Head on over to our full site, shareitfitness.com and check out all that we have to offer.  If you’re looking for additional workouts or fitness classes on video, we’ve got you covered.  Share It Fitness features one of the largest libraries of OnDemand fitness classes on the web.  Head on over and sign up for free at shareitfitness.com and browse our OnDemand library.  Whatever you like doing to keep fit, we’ve got something for you, so come check us out today!

Advertisements

18 thoughts on “The Winter Warrior Workout Plan Part 1 of 3”

  1. I just hit that winter wall. So glad to find this. Now I can just keep going because you’re right. I’m not a bear. I don’t need the winter fat!

  2. I next week I complete part III of the Total Body Blitz Program- I’m super stoked! but also a little bummed it’s going to be over. It is SO nice to have my workouts planned for me and know that they will be challenging. I see this work out and also the “Level Up” work out plan. Which one do you think is best?I am looking to have high endurance- not too long of workouts (90 mins or less) and be as lean and strong as possible….
    Thanks for any feedback!

    1. Hey Megan..sorry for the delay in getting back. Congrats on sticking with TBB through part III…definitely no easy task. Personally, I’d recommend the level up plan. I like both of these plans, but I think the Level Up would be a bit more challenging for you. If you’re looking to supplement the Level Up plan, or combine…I’d consider doing some of the workouts from the INTENSE At Home Fat Burning Cardio Workout. Those workouts are TOUGH, and easily done at home when you don’t feel like going to the gym. Any other questions, please feel free to ask.

      Matt

  3. I might be getting a little ahead of myself, hehe, but where can I find parts 2 and 3 of this program? I love that most of these workouts can be done at home because this semester I am super busy with school and it is hard to find a time to go to the gym. I’m starting this program tomorrow!

    1. Hey Barbara! One of the best things about Share It Fitness is that we have the ability to test out these workout plans on ourselves and our friends/clients before making them public. That said, the next workout plan is always a work in progress. We’re currently finishing up part 2 of the Winter Warrior workout plan and should have it out to you next month! I realize people like to look forward to what’s coming next, but we really do believe testing everything out leads to a better and more effective workout for you. Thanks for reading our blog and hope to hear about all of your progress!

      Matt

  4. Hi Matt! I too am on my last week of the total body blitz workout that I’ve been doing for the past three months. My only concern with both this program and the level up program are that they both seem to start off a bit slow compared to the last month of the total body blitz program, which was very intense. However, I know I still could not do the first challenge on the level up program, even though I know I can do the daily routines. And for this program (WW), do you think that 6 weeks of the same weekly routine will get my body to plateau after coming off the TBB? What do you think? Are there other programs that you would recommend instead of the WW or LU that may fit me better? Or should I stick with one of these two? I also love the structure of the programs and I don’t want to change that at all, I just don’t really know where to go from here…

    1. Hey Lucia –

      Sorry for the delay, I’ve been running around in and out of town. To answer your question….

      I think if you were enjoying the TBB workout, and were making progress, I’d step it up and go for something similar, but consider starting a little further in. Consider the WW workout plan, but feel free to jump ahead if you think the first phase is a bit too easy (which it may be coming off of TBB). These workout plans are often created with the assumption that a person is starting with Share It Fitness for the first time, NOT coming from another plan. That said, a LOT of people do move from plan to plan. I’d consider searching for our article “Combining Fitness Plans”. Just do a simple search on our blog for that text and give it a read. Think it’ll give you some good perspective and ideas for potentially combining plans.

      Of course, if you want to get really specific and want something tailored exactly to you and your needs, we’re unveiling our customized FitPlan in January which builds a specific fitness program, complete with interactive video workouts, specifically for you. If you might be interested, let me know and I’ll put your name on our list of pre-sign ups. Thanks and sorry again for the delayed response!

      Matt

    1. Hi there. I’ve been out of town for a while, but check back early next week for the 2nd part of this workout plan. In the meantime, you should check out our other workouts to hold you over…any questions, please feel free to ask!

      Matt

  5. This is probably a dumb question but how do you do the % on the incline? Every treadmill I have ever used is just numbers. 1-10 Are those numbers the %’s.

    1. Hey Cindy – treadmills that are capable of inclining usually have a button for it, and it almost always has a “%” symbol near it, so you know the degree that you are increasing it. It’s possible that your treadmill doesn’t allow for incline/decline. If that’s the case, just complete that section of the workout by using a :30/1:30 sprint interval (30 second max sprint/1:30 jog). Any other questions, just ask.

      Matt

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s