Summer Shape Up: Week 10

Hey everyone! Hope your day is going well :D Thanks so much for your sweet comments about my military wife post and Orlando re-cap!!

We only have 3 weeks left of the Summer Shape Up challenge. You’re all doing such a great job and huge congratulations to those of you who have stuck with it the whole time! If you’ve fallen off the wagon a little, there’s never a better time than right now to get back on! You know I’m cheering you on ;)

Here’s this week’s workout:

Day 1: Cardio 30-45 minutes (try one of these workouts)

Day 2: Shoulders, Back and Chest
-Warm up: Cardio 5 minutes (moderate intensity)
-Standing V-raise
-Bent over reverse fly
-Stability ball dumbbell chest press
Cardio: 5 minutes (sprint intervals)
-Stability ball side leaning lateral raise
-Cable seated row
-Bosu push up or Stability ball pushup
Cardio: 15-20 minutes moderate intensity
-Cool down and stretch

Day 3: Cardio of choice or take an aerobics class

Day 4: Quads, Hamstrings, Calves and Abs
-Warm up: Cardio 5 minutes (moderate intensity)
-Dumbbell squats (int) or split squats (advanced)
-Pilates side leg lift
-Pike up with the ball
-Seated calf raise
Cardio: 5 minutes (hill intervals)
-leg extension (much slower than the girl in the video)
-stability ball hamstring curl (can do 1 leg at a time to make it more challenging)
-Weighted plie with calf raise
Cardio: 15-20 minutes moderate intensity
-Cool down and stretch

Day 5: Cardio; warm up 5 minutes followed by 20 minutes of HIIT; cool down 5 minutes

Day 6: Biceps and Triceps
Warm up: Cardio 5 minutes (moderate intensity)
-rope pressdown
Cross chest dumbbell curl
Prestretch triceps extension
Cardio: 5 minutes of hills and valleys
Tricep pushups
Dumbbell hammer curl
Cardio- 25-30 minutes (mod-high intensity)

Day 7: Active recovery

Remember, 3 sets of 10-12 reps for each exercise and the last few reps of each set should be challenging. If you can do more than 12 reps of an exercise with ease, it’s time to bump the weights up.

I’m off to work but I’ll be back tonight with the Whole Foods purchases, a lunch recipe and a new cookbook :D

Take care!

G$

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Comments

  1. I love WFM! Can't wait to see what your new recipe and book are!

    Enjoy!

    Pam
    http://www.alovefornewrecipes.blogspot.com

  2. Graze With Me says:

    Wow, great workout tips. Thanks!

  3. Peanut Butter Swirl says:

    thanks for the tips :)
    can't wait to see the whole foods haul!
    ohh i just bought TJ's Raw Almond Butter – its SO GOOD :) thanks for always showing it. haha

  4. G-money, darling! I love your re-caps of my town. :)
    Def make sure you check out my latest post, on the Winter Park Farmer's Market, a.k.a. Heaven on Earth!
    Speak atcha lata! <3

    Er

  5. I just came across this blog. I LOVE the Summer Shape Up Plan you created. I know you are in week 10, but is there any way I can join in now? I thought maybe I could begin with week 10 and continue to the end, then pick up with the weeks I've missed.

    Email me at csharp24153@hotmail.com

    Thanks so much for the time and dedication you have put into this. I just love your blog and have added it to the ones I check daily.

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