Summer Shape Up 2012: Week 1 Workout

Hey everyone!

Here are the details for the first week’s workout:

-As I mentioned before, do this workout on nonconsecutive days, 2-3x per week this week (max). For even better results, follow the calendar on the intro page.

-Warm up 5-7 minutes before starting your workout, moderate intensity, cardio of choice

-Workout 1 is intended to be completed circuit-style, so you’ll move from one exercise to the next with little to no rest in between. After you finish going through the circuit 2-3 times (total), you’ll get in your HIIT cardio of choice.

-HIIT: For this week, we’ll be doing 15-20 minutes of high intensity intervals with cardio of choice. 1:30 recovery, 30 seconds as fast/hard as you can. For the “hard” part of the interval, increase speed, resistance or a combo of the two. Whatever you do, you should be huffing and puffing! If you’re at home, try doing some plyometrics for your “hard” part- mountain climbers, jumping jacks, jump squats, jumping lunges, high knees are some good choices.

-Remember to cool down and stretch following each workout. The foam roller is your friend :)

-This week, I’ll also be posting a Bedtime Ab Burner.

-If you only want to or have time to do one portion of the workout, feel free to split up the circuit and the HIIT cardio.

Here’s what the moves for this week’s workout look like:

A printable how-ya-doin’:

And form cues:

1. Feet are wide with toes turned out, elbows glued to your sides. As you raise the weights, try to bring your thighs parallel to the ground. On the way up, flip the weights and come up into an upright row. Remember to squeeze everything (especially your booty!) as you come up. Go for 12-15.

2. Make sure to really rotate and use your obliques for the “toe touch” portion. 10 push-ups, 4 toe touches on each side. Do this twice.

3. Back is flat, abs are engaged and keep your arms close to your sides. Aim for 12-15.

4. Make sure not to rest for any portion of this exercise- tap lightly to come down and push through the front foot to come back up. 10 on the left, 10 on the right.

5. Engage your abs and exhale to come up. 10 of the first exercise, then flip onto your back and do 10 of the second exercise. Use control as you lift off and make sure to go for slower, high quality movements.

6. Walk the plank 4 steps to your right, 4 to the left, 4 mountain climbers on each side- try for 2 rounds. Key is to keep your booty down in line with the rest of your body.

*Repeat exercises 1 through 6 1-2 more times for a total of 2 to 3 times all the way through the circuit.

*Follow with HIIT (15-20 minutes, 1:30 easy, 0:30 HARD), cool down and stretch.

 

This week’s bedtime ab burner is meant to be completed at night, just before bed on the days indicated in the intro post and calendar.

Here’s what it looks like:

-25 regular crunches

-10 circle obliques in each direction

-25 frog crunches

-25 side to side crunches (total)

-Plankstravaganza:

-Regular plank – 3 rounds of up for 10 seconds, rest for 3 seconds

-10 hip drops on the right

-Regular plank- 3 rounds of up for 10 seconds, rest for 3 seconds

-10 hip drops on the left

Stretch, then zzzzz’s :)

 

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