Hey friends! Welcome to the 2012 Summer Shape Up! I’m super excited about this years’ and have been following the workouts myself for the past few weeks. They’re challenging (I’ve included some modifications), SWEATY (for real), and hopefully a fun way to shake up your usual weights and cardio routine.
I put together a little calendar, and will be including these every month from now on if you would like to workout with all of us:
Feel free to jump in whenever you’d like and adjust the workouts to fit your schedule. A great way to do it is to print out the calendar (option to print is in the end of each post- click to delete the parts you don’t want to print) put it in an easily visible place and cross off the workouts as you go along. I’ll have places to check in each day with your workouts (usually in the morning post’s comments section or via Facebook/Twitter) and we can cheer each other on.
Here’s what you can expect with this Summer Shape Up (4 weeks):
-A weekly workout to follow on non-consecutive days 2-3x per week (will go up Monday am)
-Weekly meal ideas and grocery lists (will go up Sunday am)
-Support: as I mentioned above, be sure to check in each day with your workout and if you met your healthy eating goals! Please tweet your workout and/or meal pics @fitnessista #summershapeup -I’ll post my faves each Friday 
-FREE. Always has been, always will be.
-Some tips:
As always, these are just suggestions and methods to change up your eats and workouts. Please be sure to honor your body, injuries and personal nutrition requirements. As always, check with a doctor before making any fitness or nutrition changes.
Adjust anything you need to, and I’ll help provide modifications along the way. Since this is a general fitness program for the average gym-going Jane, I apologize for not being able to provide modifications for each unique situation. If you have a question, ask in the comments section and I’ll try my best to accommodate your needs!
Bedtime Ab Burner (bottom of the post)
Week 1 meal ideas and grocery list, click here.
Week 2 Workout and Week 2 Meal ideas, Tabata Thursday
Week 3 Meals and Grocery list and Week 3 Workout
Week 4 Workout and July Calendar and Grocery List
Who’s in?
Happy training!! You know I’m here cheering for ya along the way <3
xoxo
Gina
Check-in: Leave a comment on this post when you’ve completed your steady state cardio for the day! What did you do? How did you feel? Did you meet your eating goals (5 fruits and veggies, 8 glasses of water)?
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 appreciate all the work you did putting these workouts together! I love the videos and these workouts are awesome. Thanks Gina!
Whoa! Just did Workout 2 (I’m a week behind). My booty is already burning!
duhhhh I’m in now!
Great workout! I just started my own healthy living blog. Can I link to your work-out on my site? I think your site is fantastic! Thanks.
of course, thank you!
I did the week 3 workout this morning (2 rounds) and then headed out on a 35 min run. Ooh, my legs could feel all that lunging and squating from the get go!
Just finished the week 3 workout. Absolutely LOVED it. Thanks Gina!
Woohoo just finished 30 minutes interval elliptical- ouch my biscuits! Also did the ab burner and little weight lifting to round out the hour! Lunch today is TJ reduced carb tortilla with leftover sweet potato, black bean and corn salad + chicken. Oh and thanks for mentioning the Cholula chipotle! It’s changed my LIFE.
Just did my 30 min with the jogging stroller. It’s flippin hot out there so I took the last 5 for full cool down. I was huffin’ and puffin’! Will do the bedtime burner after the bambina is asleep. I missed last week for family reasons and already feel good about getting back into it.
Did my 30 mins of cardio, HIIT style. 16 mins on bike, 8 mins on elliptical ( my feet fall asleep), 6 mins on stair climber to finish up. Then I did 5:20 of Tabata. I thought I was going to die. I did the vertical jumps, burpees, side to side, tuck jump, and added jumping lunges. I think that put me over the edge: adding one more exercise! It was great. Can’t wait to try workout 3.
Saw my chiropractor today and I haven’t seen him in 5 weeks. Last time I saw him, I just bought Ani’s Raw Food Cookbook by Ani Phyo. He was telling me I looked slimmer and more defined. I saw a link to your blog on pinterest and clicked on it. I know that I have put in the hard work cleaning up eats and workouts, but I would have never known about the Raw Food world without stumbling on your blog. Thank you for the time you put into it!!!! It has helped me try new things and have an open mind to them.
that is SO awesome <3 keep up the amazing work!
love that you added jumping jungles in there too
I got in my hiit on the treadmillster since all the ellipticals were occupied. It was great since I basically only run outside in soCal, so I never see the exact speed I am going etc. Note to self–use a Garmin. It was challenging but fun, and quick and dirty. Then I did some planks, and have a sore lower back– oops. I guess I need to work on form. Anywho>
Thanks so much for the inspiration, Gina!
Oh yeah! Just did workout #3 and my buns are burning from the squats + 30 m. elliptical I did after!! I love the frog crunches- I really feel them in my abs! Came home from the gym and had a huge salad with grilled chicken, veggies and like 4 c. spring mix. I was STARVING.
One awesome side effect of this summer shape up is that my energy levels have gone through the roof! Woohoo!
i’m so glad to hear that! i live for exercise energy rush
much better than caffeine
I was following really closely, but like an idiot pulled my shoulder carrying groceries that were too heavy for me home! I’m going to take a few days off and then just pick up where I left off, but keep following the meal plan. Workout 3 looks really good and can’t wait until I can do it!
I completed my WO#3 and cardio today. PHEW! The toe touches sent my HR flying! It was a great workout and I made it through 3 rounds in about 35 mins. I had to catch my breath a couple of times!
The kids and I went to the pool today and I got quite the sunburn on my legs. I did work 3 this evening. With the combo of sunburn and the workout I can definitely say I’m feeling my legs!
a day behind schedule but finally did circuit #3! and i loved it. the cardio bursts had me huffin’, puffin’ and sweatin’!
yeahhh! great job!
I was wondering why the backs of my thighs were burning and then I remembered.. those squat shuffles. Ooohwee!
I did workout 2 last week and workout three last night and both of them left my booty sore! So thanks for that- as a PT its great to get workouts like this that are effective and fun. I’ve been using some of the moves with my clients!
Thanks so much- i have been doing most of these!! i have a question- when you are sore for a few days from strength training, should you do it again 3 days later or hold off if you’re still sore? I know how to tell with cardio but not strength!!!
Hey thanks so much for posting all of this! I love it!! Just wondering where Week 4 workout is? I’m a bit behind and am currently on Week 3, but would love the link to Week 4. Thanks so much!
just updated it- thank you for reminding me!
i’m so glad you’re enjoying it so far
xoxo