Summer Shape Up 2010

Hey guys! Happy Monday! Hope your day is going well <3

Today is particularly special because it’s the start of this year’s Summer Shape Up!

As you guys know, I did a Shape Up last year as well as a Winter Shape Up. They were both a lot of fun, so I figured we needed to do it again :D

shirt

So what is the Summer Shape Up?

Think of this as a chance to spice up your workout routine and clean up your eats, if you would like. This is by no means a “challenge” and I don’t want any of ya’ll to feel pressured to participate. Just here for info purposes and motivation (healthy eats and exercise is a GOOD thing and we can cheer each other on!) if you see *fit*. Just imagine your favorite gym is offering 24-7 fitness classes for the next 4 weeks and you can jump in whenever you’d like.

Disclaimer: As always, please alter the program and eating plan to suit your personal needs and preferences. Check with a doctor before making any fitness or nutrition changes.

How does it work?

-On Monday for the next 4 weeks, I’ll post a workout plan + healthy eating goals for the week

-Keep track of your progress, cheer each other on (in the comments section and on Twitter: #summershapeup) and have fun! <3

image Summer Shape Up 2010

salmon and veg

Eating Plan

As you guys know, I’m a huge advocate of healthy eats on top of a structured fitness plan. Eating has an incredible impact on our health, energy levels and appearance. Aim for a balance of:

Smart carbs:
-100% whole wheat bread/pita/pasta (Hodgson’s Mill and Ezekiel products are great)
    -sweet potatoes and other starchy veggies like peas, corn, squash
    -whole grains: brown rice, quinoa, millet, barley, wheat berries, oats
    – beans and legumes
    -fruit (raw, canned in its own juice, dried with NO added sugar)
    -all veggies (except for white potatoes)

Lean proteins:
    -lowfat deli meat (look at for organic + lower sodium choices)
    -fat free or nonfat milk or dairy products (almond or hemp milk is great too)
    -boneless, skinless chicken breast or thighs
    -extra lean ground beef/ground turkey
    -fish: salmon, tilapia, halibut, mahi mahi, tuna, shrimp, crab, lobster, etc
    -beans and legumes
    -eggs and eggs whites (eggbeaters)
    -nut butter (max 2 tbs per day with NO added sugar- ingredients should be nuts and (optional) salt. That’s it)
    -dark green leafy veggies (romaine, collards, spinach, kale)
    -protein powder (whey, soy, brown rice, hemp)
    -nuts and seeds (raw unsalted)

and

Healthy fats:
    -
Extra virgin olive oil, coconut oil, canola oil
    -eggs
    -Fish: salmon, tuna, halibut, mahi mahi
    -lowfat dairy of choice
    -Nuts and seeds: aim for raw, unsalted
    -avocados (1/4 avocado is one serving)

and consume food as it was created by nature, in its purest and simplest form. By avoiding processed foods, our bodies can work more efficiently instead of wasting energy on trying to break down and digest chemicals.

*********For meal ideas —–> Click here

image  (Source)

Keeping track:

I recommend keeping track of fruit and veggie intake (at least 5 servings each day), water intake (at least 8 glasses) and workout schedule in a small notebook.

Another great idea is to have your body fat percentage checked, if you want to. I find that its a much better way to gauge progress (as muscle weighs more than fat, it’s very possible to “shrink” and weigh more.. weight is really just a silly number), and its interesting to see how your fat percentage drops as you increase weight training effectiveness. (I don’t ever recommend body fat going below 18% to protect reproductive health)

How-To-Do-Seated-Dumbell-Tricep-Curls

Work It Out

The SSU 2010 Workouts are set up differently from previous Shape Ups. These workouts include a mix of strength, flexibility and speed training and include a balance of gym, at-home, outdoor and weight workouts per your requests :D There are also options to choose from each day, so you can mix and match to your liking.

For the Strength workouts: 3 sets of 12-15 reps for each exercise, unless otherwise specified. These can be done circuit-style (one set of each exercise and then repeat the entire circuit 3 times) or 3 consecutive sets with 15-30 seconds of rest before moving to the next exercise.

Week 1 Workout:

Day 1: Strength (at home or gym)

-5 minutes of low/moderate intensity cardio to warm up

- Bent-over fly

-Side lying lateral raise

-Ultimate toe touch

-Incline bicep curl (seated at home)

-Cable row (bent-over row at home)

-Reverse crunch on a bench (do with a medicine ball in between your knees at home)

-Stability ball back extension

-Weighted ball crunch

-20-30 minutes of low/moderate intensity cardio (bike, run, swim or elliptical—add in some hills but keep the level of exertion around a 6-7)

Day 2: Speed

Option 1: On the track or trail

- Run moderately for 5 minutes to warm up

-Sprint for 45 seconds

-Walking lunges for 30 seconds

-Jog 2 minutes

-Bench push-ups for 30 seconds (use bleachers or a tree)

-Jog 1 minute

-Sprint 45 seconds

-Bench tricep dips for 30 seconds (use bleacher or do on the ground with legs bent or straight out in front)

-Jog 2 minutes

-High knee skips for 45 seconds

-Squats for 45 seconds

- Butt kicks for 45 seconds

-Jog or walk 2 minutes (easy)

-Sprint 1 minute

-Tricep dips 30 seconds

-Jog 2 minutes

-Push ups 30 seconds

-Jog (easy!) 5 minutes

-Stretch and drink lots of water!!

Option 2: Take a spin class

Option 3: 30 minutes of SWEATY cardio :)

Day 3: Stretch

Option 1: Yoga For Runners (20 minute podcast- free from YogaDownload.com) or Yoga DVD + 20 minutes moderate cardio of choice

Option 2: Take a power yoga or Bikram class

Day 4: Strength (home or gym)

-5 minutes easy/moderate cardio of choice to warm up

-Lunge and Lift

-Plie Squat (do 10-15 full plie squats and then hold it down and do 10-15 pulses for each set)

-Pilates side leg lift (lift top leg up and down 10 times—if you’re feeling feisty, add 10 circles to the front and 10 circles to the back)

-Stability ball hamstring curl (if you’ve done these before and they’re getting easier, try it with one leg at a time)

-Frog Crunch

-Bosu calf raise (can be done on a stair instead with heels hanging off the edge)- for more of a challenge: one leg at a time, or hold some dumbbells

-Leg extension (at home version- add ankle weights for more of a challenge)

-Prone glute lift

-20-30 minutes moderate cardio of choice

-Stretch

Day 5: Stretch

Option 1: Power Yoga #2 Podcast (20 minute- free from YogaDownload.com) or Yoga DVD + 20 minutes light cardio

Option 2: Power Yoga or Bikram Class

Day 6: Speed

Option 1: High Intensity Interval Training (Run or on the bike)

Option 2: Insanity Pure Cardio + Cardio Abs

Day 7: Rest- take it easy and chill :D

 

 

 

 

 

 

 

 

So there ya have it!

Who’s down???

You know I’m cheering for you :)

Happy training,

Gina

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Comments

  1. I’m starting tomorrow! Thanks for posting this–the timing is great.

  2. I love the summer shape up idea! I’ve just actually hired a personal trainer because I’ve found that I have been doing weights for two year and I can lift heavy and know I have proper form but I am not gaining muscle tone. I will keep reading for your challenges on here! I was reading the food plan, I do red skin potatoes occasionaly and keep the skin on, are they a good choice or is there something better (I cook them w/ EVOO and garlic). THanks :)

  3. Just started the shape up today and it was awesome! :) I am really excited to do the speed day tomorrow and see how it works out. I have not really done any training like that before, so yay for new fitness experiences. <3

  4. gina! i’m currently on vacation but this looks like a super fun way to jump start my fitness for when i get back! i will definitely write about my experiences with your shape-up :) thank you so much for doing this.

  5. I’m new to your blog (found this via Eat Live Run), but I wanted to say hi and that I’m excited to be doing the Shape Up. It looks like a great routine!

  6. It’s my first time commenting on your sight, which I saw through Eat Live Run. I love your posts and very interested in your SSU 2010. Would you have some idea of how many calories the speed workout would burn? I am tracking food and workouts and just did your Week 1 Day 2 Option 1. Was hoping for a guesstimate.. Thanks so much for providing such a great workout. It kicked my butt! Literally!

    • Fitnessista says:

      hey girl,
      i’m so glad you liked it!
      i have noooo idea… i’d say 400-600, depending on height, weight, fitness level, body fat, how fast you’re running and pushing it, etc

  7. did the 1st strength workout today, and will post about it tomorrow! again, thank you for putting it together – it was great and very clearly laid out!

  8. I’m a little late in discovering this summer shape up, so I’m starting two weeks behind everyone else, but I’m so looking forward to doing this tomorrow!!

  9. Is there any way you can post a link to a Google doc or something so we can download all the instructions as one page to print? Thanks :)

  10. Starting tm cant wait!

  11. What do you think about cardio as the sole form of cardio?

  12. Doing this a second time through. Hoping that this, combined with clean eating and some bodyrock.tv workouts, will help me burn through those last 10 lbs.

  13. I just started this… I’m on day 4 and so far love it! I know it is the “summer shape up” but I just needed something to get me going. I’m excited to see what the next 3 weeks have in store!

  14. Absolutely love your blog and the posts. In particular, I am looking through all your work outs to find the right plan and workout routine for myself. Thank you very much for your inspiration and hard work!

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