Hey everyone! Congrats to all of the Summer Shape Up girls who finished the first week- you all are doing an AMAZING job and I love watching everyone’s progress on the spreadsheet.
*If you’re keeping track of your own progress, drop me an email if you get all 3 points for the day so I can cheer you on 
If this is your first time reading about the Shape Up, check out this post for all of the details and to see if you’d like to join in the fun with us
The following girls got more than 20 points for the first week of the Shape Up: Amisha, Brittany, Danielle, Elizabeth D., Heather K., Katie S., Kendra T., Lauren, Lizzie A., Marisa C.S., Meghan D., Moran (The Running Addict), Piera, Sabrina, Samantha S., Sara D., Sarah, Stephanie F., Margaret C. and Aisha I.!!! Whoo hoo!!!!! GREAT job
*Today, remember to weigh and measure your body fat if possible and record that number in your little notebook
*The eating plan is the same, but I’ll post some more meal ideas later today.
Week 2: Workout plan
Weights 3x per week, cardio 6 days each week (some days harder than others)
3 sets of 10-12 reps of each exercise. PUSH yourself- the last two reps of each set should be challenging! If you can do more than 12 reps of an exercise, increase the weight
Remember, instead of the suggested cardio workouts you can always take an aerobics class instead
You can switch the days around to correspond with your schedule but try not to lift weights two days in a row
Day 1: Cardio- take an aerobics class, Run , or do an Elliptical workout – go for at least 30 minutes (moderate to high intensity)
Day 2: Shoulders, Chest and Triceps
Cardio- 5 minutes to warm up
Dumbbell shoulder press
Bench dips
Cardio- 5 minutes on elliptical/treadmill; start at moderate intensity/speed (your personal level 5) and increase the incline by 1% every 30 seconds for the total of 5 minutes
Leaning lateral raise
Supine chest press (can do on the floor instead of the ball)
Cardio- 5 minutes speed intervals (moderate intensity/speed for 40 seconds, high intensity/speed for 20 seconds for the total of 5 minutes)
Frog crunch (bottom of the page)
Bicycle crunches
Cardio- 15-20 minutes cardio of choice (level 5, moderate intensity)
Stretch ~ 5 minutes
Day 3: Cardio- take an aerobics class or try this elliptical workout
| Time | Crossramp | Level |
| 0:00-3:00 | 5 | 5 |
| 3:00-5:00 | 8 | 5 |
| 5:00-7:00 | 9 | 7 |
| 7:00-8:00 | 10 | 9 |
| 8:00-10:00 | 7 | 6 |
| Repeat minutes 3-10 two to three more times | ||
| Cool down 3 to 4 minutes | 5 | 5 |
Day 4: Legs and Abs
Cardio- 5 minutes of choice to warm up
Double Leg Lift
Calf raise with stability ball
Burpees (As many as you can for 1 minute)
Side lunge and lift
Booty blaster (can do with resistance bands; if you don’t have them, just kick straight out for 10 reps and then pulse leg up towards the ceiling for 10 reps and do 3 sets like that)
Lunge jumps (as many as you can for 1 minute)
Stability ball pass
Cardio of choice 20 minutes
Stretch
Day 5: Cardio
High intensity interval training
Warm up for 5 minutes
Moderate pace for 1 minute; full up SPRINT 20 seconds; recover 1 minute
Repeat for 20 minutes and cool down for 5
Stretch
Day 6: Back and biceps
Cardio- 5 minutes to warm up
21s
Bent over dumbbell fly
Cardio of choice- 5 minutes
Swimming (1 minute)
Dumbbell hammer curls
Cardio of choice- 5 minutes
Crunches on stability ball
Seated row
The sprinter
Cardio- jog or walk for 15-20 minutes
Stretch- 5 minutes
Day 7: Active recovery
Walk the dogs, do some yoga, just as long as you’re not sitting on the couch all day, it’s all bueno
See ya soon and HAPPY TRAINING!
xoxo,
Gina
Hi, I'm Gina. Welcome to The Fitnessista! I love blogging about my adventures as a new mom, military wife and fitness instructor, as well as sharing new workouts and recipes. Check out the About page for more info - thanks for stopping by!
Ooh! First! Yay!
Hi Gina, I’m loving loving loving the summer shape up. Guess what? As of last Friday (so for three whole days?), I was able to eat a completely vegan diet. I never thought I could give up eggs or milk or cheese, but I feel SUPER amazing. I may add fish in from time to time to get my Omega-3s, but I don’t feel deprived at all!!!
I have a question about the summer shape up. I use the Jillian Michaels DVDs which combine strength and cardio. It’s very low weight/high rep and I think I need to add in some heavier weight routines like the ones you suggested. Should I do my Jillian weight/cardio DVDs on the same day I do your suggested weight routines? Or since her weights are so light (I’m not sore after her workouts, just sweaty and panty), could I do her weights one day and your weight work outs the next?
Thanks again for the shape up and your excellent blog!!
hey elizabeth-
it’s amazing how there are so many other great foods that you don’t need to feel deprived! i don’t think i’m ever giving fish (or eggs) up though
i would say do one of her workouts instead of one of the ones listed. you don’t want to do weights two days in a row (since hers are circuit style and you would be working the same muscles consecutively).
congrats on your 3 days of veganism
have a great day!
Gina, could you please add me to the listserve! I just joined this morning and have written down all my foods so far, measured, and weighed! I’ve even squeezed in a workout with Melissa (Fitness NYC). Do you want me to start on week 1 or week 2 workout/foods? I actually lost 2 lbs last week during my first week back on WW.
I made a breakfast cookie this morning. I think I added a little TOO much chocolate protein powder, but it was yummy and SO filling!
Intense!!
Awesome to those who completed week one! Good luck on week two!
oh gina this is awesome. love week 2′s workouts for surez. i haven’t done 21s in years!
i would also like to say that after week 1 i already see a change in my muscle definition. my muscles feel tighter and my arms and legs look smaller. i didn’t do measurements today but i bet there was a small loss. thank you for sharing such great workouts with us.
sabrina- that’s AWESOME!!! so glad you’re liking the plan so far
Gina I LOVE this challenge! I do feel so much better already, too! Thank you for doing all this!
Gina!! I am loving the Summer Shape Up. I know I have slipped up on the clean eating this past week and definitely this weekend, but I’m getting in my fruit and veggies and water so that’s a plus.
The only problem is that my knee is swollen and I’ve decided to take a break from cardio until I find out what’s causing it. (Just so that you know I’m not being a slacker and skipping the cardio.) I’ll still be doing the weight work for arms and following the eating plan. I’m assuming the plan will still be beneficial, even if I can’t do the cardio portion for a while (fingers crossed that it will be a very short while) I think I might go crazy if I can’t do any cardio for an extended period of time.
Thanks again for putting all this together!!
Quick question- how accurate do you think the body fat measurement tools are? The one I used was the type where you enter your stats (weight, height, age, etc) and wrap your hands around sensors for about 1 minute.
Have a great week!!
thanks for all of the great feedback, everyone
it makes me so happy to hear you’re liking it so far
brittany- i’m sorry to hear about your knee! the same thing happened to my friend megan after running a 5k and never running before -and ran the whole thing- but she took it easy for a week and it went away. she said it didn’t hurt that badly but it was just swollen. take it easy this week and if you still do arms and eat well, you’ll be totally fine
as far as the body fat measurements, all of the gym methods aren’t going to be exact. the caliper method is good but i used to use the handheld one you’re using for myself and as long as you’re tracking it with the same method each week, that’s perfect. that way to can gauge your progress even if it isn’t a perfectly accurate number
Hi Gina! Even though I can’t do your Shape Up series b/c of my injury, I just wanted to tell you that I think it is awesome and everyone who can should take advantage of this FREE advice you are giving to everyone. It seems like it is a lot of work, but you are really helping a lot of gals out there!
Your so organized Gina! How do you find the time girl?! Great job with all this:)
Hi Gina!
So I’ve always had a really hard time consuming 8 glasses of water a day, even when doing hard work outs I feel hydrated w/o that 8 glasses a day. Do you have any suggestions on how to drink more? Water that is, not vino.
I also did something to my foot as it has hurt to walk for about 2 weeks now, do you have any suggestions on how to get cardio without running or aerobics?
Oh and I love the Summer Shape-Up!
eat, live, love- it’s my sunday at midnight project
carolyn p.- i have lots of tips to consume more vino, but water is a little trickier
the thing that worked for me was actually forcing myself to drink it- 1 full glass with each meal and snack and 1 before, during and after teaching. i didn’t like the taste of water at all but after making myself drink it, i found myself craving it more. if you don’t like the flavor try picking up some green tea extract (the have flavored ones at pure infusions) or adding some lemon, orange or cucumber slices
sorry to hear about your foot- does low impact activity like the elliptical or bike hurt it?? if so, i say take it easy and maybe try swimming for cardio?
Hi Gina
Just finished making Channa Masala for dinner tonight that you posted about here:
http://www.fitnessista.com/2009/02/oh-superbowl-is-on-tonight.html
I have been wanting to start cooking more Indian in our weekly rotation… My kitchen smells wonderful & dinner is all ready to go (it only took me 30 min from start to finish – YAY ! ).
Had to snag a bite… SO good !
Really enjoying not slaving away in the gym for hours with no results. The first week was great! Yesterday (my monday) I deviated from plan a little and did a 1.5 mile run + hill repeats in the red clay + yoga on a cliffside overlooking the ocean/island + the 1.5 mi run back. Not exactly the prescribed 30 mins cardio but my heart rate stayed up (its always very high in our heat here) and it was amazing!
I ate 100% raw 2 days last week as well and want to continue that trend.
Thanks again!
Thanks for the tips Gina. I hadn’t thought of swimming, but that sounds like it might be possible for me. The elliptical is what I’ve been doing as it hurts the least, but I miss the variety I had before.
[...] I did a 3-mile run with Brick dog on Saturday at a 10:57 pace, and today, I did the Fitnessista Summer Shape Up Week 2 shoulders, triceps, and chest work out. #gallery-1 { margin: auto; } #gallery-1 .gallery-item { [...]
how many pounds can you loose in 1 week with your 1st week workout?? My Daughter who is 11 is trying to loose 10 pounds in 3 weeks cause for their school activitie, their going to the pool and she dosent want to show her body until she looses at least 5 pounds. Thank- you!