Good morning! Hope your day is going well <3
I’m very stoked for this week’s Summer Shape Up Eats and Workouts. If you’re fashionably late to the party, check out the intro post *here* for all the deets.
Guess what?! You’re halfway done! Hopefully you’re starting to feel amazing and beginning to see some results, too. Please let me know how you’re doing- I love reading your Shape Up comments and tweets (#summershapeup).
Disclaimer: As always, please alter the workouts and eating plan to suit your personal needs and preferences.Check with a doctor before making any fitness or nutrition changes.
The Eats! Simple and healthy meal ideas for this week:
Breakfast
½ C oatmeal with berries and 1 T almond butter; 1 egg
2 eggs + 1 egg white omelet (or tofu scramble) with spinach, ¼ C cheese (or vegan cheese), 1 slice Ezekiel bread
Green smoothie (1/2 cup spinach, 1 cup almond milk, 1 banana, 1 scoop vanilla protein powder, all blended up)
Savory oatmeal; ½ C oatmeal cooked with 1 laughing cow cheese stirred in; topped with 2 egg whites and salsa
2 Kashi waffles with almond butter and low-sugar organic Jelly
Lunch
Mexican pizza; a flat out wrap topped with salsa, olives, shredded chicken and ¼ cup cheese; ½ cup black beans (bake for 10 minutes if possible, or microwave to heat up)
Turkey (or tempeh) on a pita with salad greens, mustard, ¼ cup cheese, 1 pear
Salad with deli turkey (or mix of beans and tofu), ¼ cup cheese (or vegan cheese) and veggie toppings of choice
Banana wrap; 1 banana sliced with 2 T AB in an Ezekiel wrap
Sub sandwich (6 inches, no cheese, no mayo) broth-based soup (or ½ can Amy’s soup from home)
Grilled cheese sandwich (on Ezekiel with sliced tomatoes and spinach); ½ can Amy’s soup
Leftover Salmon in a whole-grain wrap with greens and mustard; 1 apple
Dinner [Many of these are Cooking Light recipes and can be found online]
Greek burger with arugula tomato and feta
Green Chili Egg Casserole with a salad
Whole Wheat Penne with Eggplant and ricotta
White Chili
Shrimp Scampi with roasted asparagus
Walnut Crusted Salmon with Broccoli with orange sauce and 1 serving brown rice
Veggie-licious Chicken Soup and side of steamed mixed veggies
Snacks
1 Luna Bar or Larabar
One serving of Kashi crackers with 1 T peanut butter
¼ cup almonds with 1 serving dried fruit
1 bag organic popcorn sprinkled with cinnamon
One serving carrots with 1 T peanut butter
Protein pudding—1 cup yogurt, 1 scoop protein powder, frozen berries on top
The workout plan:
We’re going vintage Shape Up this week! This week of workouts is from last year’s Summer Shape Up… and it’s a doozy. For those of you who participated last year, you’ll get to determine how much stronger you are this year and for those who are new to the Shape Up plan, it’s something new to try out 
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 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.
Day 1: Speed
Option 1: On the track or trail
- Run moderately for 5 minutes to warm up
-Sprint for 45 seconds
-Jog for 1 minute
-Burpees (2nd video on this page for the how-to) for 30 seconds
-Bench push-ups for 30 seconds (use bleachers or a tree)
-Jog 1 minute
-Walking lunges with knee lift 30 seconds
-Jump squats for 30 seconds
-Jog 1 minute
-Bench tricep dips for 30 seconds (use bleacher or do on the ground with legs bent or straight out in front)
-Jog 2 minutes
-Sprint for 45 seconds
-Squats and punch (jab!) for 45 seconds
-Mountain climbers for 45 seconds
-Jog or walk 2 minutes (easy)
-Sprint 1 minute
-Tricep dips 30 seconds
-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 2: Stretch
Option 1: Core Yoga #1 (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
Option 3: Stretch class at your gym (or on your own) for 20 minutes + 20 minutes cardio of choice
Day 3: Strength (at home or gym)- Legs and Back
-5 minutes of low/moderate intensity cardio to warm up
- Wall sits (hold 30 to 45 sec)
-Calf raise on a step (to make it harder, hook one foot around the back of the opposite ankle and do one leg at a time)
-Stability ball Ys and Ts (hold light dumbbells)
-Cable hip abduction (use a resistance band if you’re at home)
-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 4: Stretch
Option 1: Power Yoga #5 Podcast (20 minute- free from YogaDownload.com) or Yoga DVD + 20 minutes light cardio
Option 2: Power Yoga or Bikram Class
Option 3: Stretching on your own (20 minutes) + 20 minutes light cardio
Day 5: Speed
Option 1: High Intensity Interval Training (Run or on the bike- 1:30 recovery and 45 seconds of sprinting- 5 min warm up 15-20 min HIIT and 5 min cardio)
Option 2: Insanity Pure Cardio + Cardio Abs
Day 6: Strength (home or gym)- Arms and Abs
-5 minutes easy/moderate cardio of choice to warm up
-Diamond push-ups (to make these even more challenging, try them with your hands positioned on a BOSU ball)
-Shoulder burners-
- Get into the plié position, arms straight out to the side shoulder height, and pulse your arms up and down for 30 seconds.
- Stop pulsing, and immediately swing your arms to the front and back to the side. Forward and back for 30 seconds
- Immediately take your arms and go directly up over your head so your fingertips touch and bring them back down to shoulder height for 30 seconds
- Immediately take your arms out and do small reverse circles (small circles) – Keep your arms straight out for 30 seconds
-21s (with barbell or dumbbells)
-20-30 minutes moderate cardio of choice
-Stretch
Day 7: Rest- take it easy and chill
Enjoy the workouts and let me know how they go!
Happy training,
G
Something to think:
“Strength is Happiness. Strength is itself victory. In weakness and cowardice there is no happiness. When you wage a struggle, you might win or you might lose. But regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being.”
Daisaku Ikeda
Summer Shape Up is here! It's a FREE plan to feel energized and build lean muscle this summer. Tag me @fitnessista #summershapeup 
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!
i might have to participate in this later, right now i am doing Insanity. and i am enjoying it, i think i’m sick and twisted!
Sounds like a great week ahead Gina, and that pizza on the flat out wrap is sounding miiiiiighty fine right now! Have a fantastic Monday!
thanks angela- you too!
Hey Gina,
Are you still updating the Family section? The most recent one for me is still Belly Rubs, and I know I’ve seen a more recent one since then! Is my computer just being cranky??
no people were being cranky haha. i need to re-write the post and should have it up tomorrow
sounds like an awesome workout week & food as well love that quote at the end… so true!
This sounds great. I like the detailed options you provided. It looks like a very balanced workout, I’ll have to give it a try. If you want to add a little beauty in w your fitness regimen, I wrote a post today about this super easy beauty tip I learned from my esthetician, you might like it.
http://www.healthgirltv.com/2011/06/secret-to-perfect-skin.html
I love your little featured quotes.. so inspiring and motivational!
Nice round up of meals and workouts! I might have to try this out this week!
Great week planned for sure!
Love the quote…as I love em all.
As usual, drooling over the food ideas. I have no idea why I haven’t been participating in this, as I love changing up my routine every week. Maybe I’ll finally get on board!
I love your meals/snacks ideas! That is always something I really struggle with, especially after working all day and not having a whole lot of time to be creative with dinner. I’ve really enjoyed that the dinner ideas are Cooking Light type recipes. I live in a very rural area, our farmer’s market’s consist mostly of corn and tomatoes and one grocery store nearby has a teensy section of “organic” foods. I would love a post sometime about how you got creative when you didn’t have access to Whole Paycheck and Trader Joe’s
Love these posts! So motivational and inspiring – make me want to lift instead of read blogs! hehe
I love your meal plans and shopping lists. I’ve been using them during my shoppings trips and it helps so much. Thanks Gina.
i’m glad they’re helping! xoxo
Although I don’t follow your exercise plan ( I’m all into Bikram yoga for the moment) I love your meal suggestions!! Great work!!
Gina you put SO MUCH effort into these posts, the workouts, typing them up, posting them….I am sure that you are helping so many people. Even if they dont follow the workouts to the T, it’s nice to have fresh ideas…so thank you for the ideas you mentioned
Is it true that strength training isn’t productive unless you do some cardio right before?
no but it’s a good idea to warm up for 5-7 minutes first
Hi Gina!
I found your blog recently and have been reading it since! I do have a question =)… I am really interested in doing yoga, but I am a poor college student and sadly I cannot afford to spend money for yoga classes (although I really want to!!) I have purchased one or two yoga dvd’s that have not been helpful… do you have any recommendations on any dvd’s?
Thanks so so much!
Heather
even better- check out yogadownload.com. they have beginning podcasts and the 20 minute ones are free
[...] to a nearby public track after work. With a big huff, a squirt of water and a here we go! I tackled The Fitnessista’s Summer Shape Up Program Week #3 Workout (visit The Fitnessista’s website for explanations on the different moves listed [...]
Hey Gina! I’m loving the SSU! I’m a day behind since I workout in the AM and am on EST, but I’m excited to start this tomorrow. My hamstrings were soooo sore last week. I think I didn’t stretch enough =/ I have 2 questions: 1) what are the reps/sets for day 3 and 2) do you consider spin HIIT? Thanks so much
) Hope you’re feeling well!
3 sets of 12-15
spin isn’t considered hiit since the classes are long and the intervals aren’t set. it’s great cardio though!
I am loving the SSU so far! Thank you for spicing up my routine.
Since I am unable to do any sort of cardio that involves running or jumping, I have been exploring my own versions of cardio than the ones you have listed. I was curious though – do you consider kettlebell cardio or strength or a (butt-kicking) combination of the two?
i would consider it more strength training but it def offers cardio benefits
Hi Gina,
I am looking forward to trying your workout plans and eating recommendations. I do have one request. Since I am a vegan would you be able to give more meal options that cater to that diet as well?
Thanks!
Hey Gina,
That salmon recipe sounds amazing! I tried searching for it, but nothing comes up? Do you have any suggestions on finding it? Thanks so much!
this one sounds like a lovely version: http://sproutedkitchen.com/?p=837
That speed workout looks intensely awesome! Great job once again
I don’t know why I’m not doing this 
I did the SSU Week 3 strength workout yesterday and I am FEELING it in my legs today! Awesome
[...] did Week 3 DAY 1 of the summer shape up! and i was a sweaty mess in the 20 minutes it took me! Which is completely [...]
ohmygoodness!! Just did the day one workout (yeah…I’m a week behind
) and wow! Best workout I’ve had in a long time!! Thanks for posting these great workouts!
awesome! i’m glad you had a great workout!
[...] The Fitnessista Summer Shape-up Week 3 [...]
[...] Summer Shape up week 3 day 3! I have always done Gina’s summer shape up but never for the whole 4 weeks so HERE I COME! 1.5 weeks to go! [...]
Hi Gina–
On day three of strength how much should we typically do for each set? Thank you!
12-15
[...] cardio workout. I’m thinking about doing the treadmill workout from August. Here is a link to her 3rd week of SSU. Tuesday is supposed to be a stretch day, but since last week’s [...]
Hi Gina,
I know you’re bringing out the SSU for 2012 soon, but I’m currently doing this one. Was wondering what you could recommend as cardio, as I’ve got a problem with my knee at the moment so can’t run or jump?
My fall back is swimming but my local pool is shut – feeling a bit lost haha!
Any advice you have would be greatly appreciated
Emma x