Summer Shape Up 2015: Week 4 Workouts and Meal ideas

Hi friends! Can you believe that it’s the last week of Summer Shape Up?! It’s gone by so quickly, but time flies when you’re working hard. 😉 I hope you’re already seeing some noticeable benefits from the past 3 weeks! Our goal for the final week: finish it STRONG with the same intensity that you used when you began the challenge. Also, remember that you can always repeat for an 8-week plan. For Winter Shape Up, we’ll have our free full-length videos to follow, too. 🙂 If you’re just joining in the fun, you can check out the intro post here

Gina britt 56

Next month, I’ll be back with full monthly fitness calendars (and per many requests, I’ll include meal ideas in my emails), so if you’d like to receive those, be sure to sign up for my newsletter below:

(I’ll never spam ya)

A very special “thank you” to all of our wonderful 2015 Summer Shape Up sponsors!

Ssu2015 sponsors

bobble, makers of the BPA-free self-filtering water bottle. I tote mine around all the time and love how lightweight it is. 

Bobble

Bobble  1 of 1 2

Gluten-free Chex oatmeal, which is perfect for baking, savory recipes and snacks,

Oatmeal bowl

(shown here with an egg cracked in as it cooked, almond milk, blueberries, cinnamon, a drizzle of maple syrup and a giant blob of peanut butter)

and Crunch Live, who kindly shared a 30-day free trial with all of us. Just use the code “SSU30”” to activate it! (It will turn into a regular membership at $9.99/month after the 30 days expire, just as a heads up. They have a great variety of workouts you can do anywhere.) 

Yoa sculpt  1 of 1

Here’s what the meal ideas look like for Week 4. As always, feel free to adjust or shuffle them around according your unique needs and preferences. 

Ssu2015 week 4 meals

Breakfasts:

Quinoa breakfast bake

Sweet potato hash with poached eggs

Protein pancakes without protein powder

Homemade acai bowl

Acai bowl  1 of 1 5

Lunches:

Feta chicken salad 

Salad burrito

Zucchini pasta with creamy cashew sauce

Tempeh bacon BLT

Zucchini pasta salad  1 of 1

Dinners:

Lentil quinoa chopped salad

Mexican black bean spinach burgers with sweet potato fries

Slow cooker detox chicken

Slow cooker chicken enchiladas

Snacks:

Bliss balls

Chocolate cherry smoothie

Banana split smoothie  1 of 1

Treats:

Oatmeal chocolate peanut butter cookies

Pineapple mint popsicles

Detox cookies  1 of 1

 

Ssu2015 week 4 workouts

Workouts:

Monday: OFF

Tuesday: HIIT Start Treadmill Workout and workout #3

Hiit start

Wednesday: Steady state 30 minutes

Thursday: Workout #2 or Crunch Live Total Body Bootcamp

Friday: OFF or gentle

Saturday: Workout #4 + Workout #1

Sunday: Long steady state + Ab burner 

 

Every time you complete a Week 4 workout, leave a comment below! (Today is a freebie since it’s an off day!) I’ll pick a lucky winner to receive a fun fitness-y prize pack, including a fitness tracker and lulu tank top. 

Let’s go after it!

xoxo,

Gina

xoxo

Gina

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244 Comments

  1. RachelG on July 6, 2015 at 7:08 am

    got in 3 rounds of workout 3 this morning and will do the HIIT cardio during my lunch break. i was having some backed up stomach issues last night, probably due to eating abnormally mixed with the “fun” symptoms of pregnancy. moving around and drinking water first thing this morning made me feel so much better. 🙂 🙂 good luck this week everyone!

  2. Debbie on July 6, 2015 at 7:15 am

    Monday // Run day

  3. Kyra on July 6, 2015 at 7:16 am

    Got in an early morning orange theory class!

  4. Briana on July 6, 2015 at 7:19 am

    Orange theory this am!

  5. Allison G. on July 6, 2015 at 7:26 am

    I was traveling this past weekend, so didn’t get much in, so today I’m going to try a run.

  6. Melissa S. on July 6, 2015 at 7:28 am

    Yoga for me today 🙂

  7. Greta on July 6, 2015 at 7:29 am

    I have been completing these workouts all along but I think this is my first check in. It feels great to switch up my routine, so thanks for putting this together! Today I did my long steady state since yesterday became an off day.

    Any suggestions on how to complete tomorrow’s HIIT Start Cardio for those that don’t have a treadmill?

  8. Carrie on July 6, 2015 at 7:33 am

    It was pouring rain this morning so I took that as confirmation that I should take a rest day!

  9. Eileen on July 6, 2015 at 7:45 am

    So glad this is an OFF day! Need a nap after 3 hours of sleep…

  10. Charlsie N on July 6, 2015 at 7:52 am

    I’ll be doing total body conditioning tonight

  11. Emily on July 6, 2015 at 7:53 am

    Started the day with a nice strength session and planning some elliptical time at lunch

  12. lissy on July 6, 2015 at 7:53 am

    Finally got the baby back to sleep this morning at 5am and did 30 min on the elliptical watching Orange is the New Black… Then he woke up and slept on sweaty me for 30 minutes. You win some…

  13. Kelly S on July 6, 2015 at 8:00 am

    HIIT workout today (gonna do one from WSU, since I don’t have a treadmill), along with WO 3.

  14. Katalina @ Peas and Peonies on July 6, 2015 at 8:23 am

    Those chocolate cherry smoothies are delicious, everyone must try one! And you lady, look gorgeous as always! Have a nice week.

  15. Sara S on July 6, 2015 at 8:30 am

    Rest day for me today!

  16. Megan R. on July 6, 2015 at 8:31 am

    I got in a moderate pace long run this morning! Looking forward to the treadmill HIIT tomorrow..

  17. masala girl on July 6, 2015 at 8:37 am

    I’m stoked for this week! 🙂 and I really like the “HI IT start” workout for reminding me (again… haha) that I need to do some intervals or hills!!

  18. Sandy W. on July 6, 2015 at 8:41 am

    Enjoying my day off from exercising. Ready to “HIIT” it hard tomorrow. (pun intended)

  19. Allison on July 6, 2015 at 8:49 am

    Rest day today!! Got in over 10 miles of walking around the city yesterday sightseeing with visitors, so my legs need the break!!

  20. Sagan on July 6, 2015 at 8:50 am

    That bobble water bottle is so cute!

    Love the images you’ve got here with this week’s fitness routine and meal plans 🙂 Makes it so easy to take a peek at & get started!

  21. Kariann on July 6, 2015 at 8:56 am

    I almost didn’t wake up, but I did and went to HIIT class 6:35am-7:35am ! And yummm that sweet potato hash with poached eggs looks divine…

  22. Megan @ Skinny Fitalicious on July 6, 2015 at 9:31 am

    Got on my cardio today swimming

  23. Anna on July 6, 2015 at 9:33 am

    A walk first thing in the morning and a fun Zumba class before lunch.

  24. Kara on July 6, 2015 at 9:40 am

    I started the week off with 30 min of power yoga this morning. I plan on taking a long walk this afternoon, followed by a 30 min deep stretch video for the hips/hamstrings.

  25. Nicole on July 6, 2015 at 9:44 am

    Rest day today! Two weekends of travel and celebrating in a row has been rough!

  26. Cayla on July 6, 2015 at 10:00 am

    Easing my way back into exercise after a fun weekend by taking a 90 minute yoga class 🙂

  27. Natalie on July 6, 2015 at 10:04 am

    33 week baby bump and I went for a 35 min jog with the weim!

  28. Samantha on July 6, 2015 at 10:10 am

    Spin class today. I’ll get into arms/abs later as well = )

  29. Kelster on July 6, 2015 at 10:31 am

    Doing some pilates today.

  30. Marissa on July 6, 2015 at 10:48 am

    Hey! I did some pilates too today!

  31. Faith on July 6, 2015 at 10:51 am

    I took a boot camp class at the YMCA today!

  32. Grace Gillis on July 6, 2015 at 10:52 am

    Took two (unplanned) rest days on Saturday and Sunday thanks to 4th of July festivities so today I’ll be doing Workout #3 and then an athletic conditioning class at my gym!

  33. Tracy on July 6, 2015 at 10:56 am

    A really nice vinyasa flow for me today 🙂

  34. Susie B. on July 6, 2015 at 11:03 am

    Spin for me today! 🙂

  35. Bethany on July 6, 2015 at 11:10 am

    workout 3 with .25 mile sprints at the end of each round! felt good after a weekend of indulgence!

  36. Amanda on July 6, 2015 at 11:16 am

    Oooh, I’m going to make that cherry chocolate smoothie with my chocolate Shakeology. YUM!

  37. Nicole on July 6, 2015 at 11:38 am

    Workout done – felt good to get back at it after the 4th holiday 🙂

  38. Abbey on July 6, 2015 at 11:39 am

    I know it’s an off day but after an indulgent, workout free weekend and I am going to complete Tuesday’s workouts when I get home from work!

  39. Katie R. on July 6, 2015 at 11:42 am

    Woo hoo! Did Tuesday’s workout!

  40. natalie on July 6, 2015 at 11:45 am

    I did a 30 minute home workout dvd and ran 5 miles!

  41. Susan on July 6, 2015 at 11:49 am

    Hi 🙂 What is pictured after the popsicles link/before the workouts image? It looks like a cookie of some kind, but doesn’t match anything you’ve got listed here. They look good, but what are they?

    • Stephanie on July 6, 2015 at 8:29 pm

      I second this!! I tried clicking on it so many times because it looks so delicious!

  42. Jen on July 6, 2015 at 12:18 pm

    Spinning and then BODYPUMP today!

  43. Stephanie on July 6, 2015 at 12:27 pm

    So excited for the new tread WO!
    Did the week 4 email go out? I got weeks 2+3 so I want to make sure I wasn’t missing it?

    Thanks!

    • Fitnessista on July 6, 2015 at 4:27 pm

      yes, it went out thursday!

      • Stephanie on July 6, 2015 at 4:34 pm

        So weird! I didn’t get it this week. Checked my spam and everything!

        • Stephanie on July 6, 2015 at 8:31 pm

          Ahh finally found it hidden in there. YAY! Did yogify tonight & ready to sweat it out tomorrow!

          • Fitnessista on July 6, 2015 at 8:54 pm

            Yay, so glad you found it!!



        • Katie R. on July 7, 2015 at 11:12 am

          Completed another CrunchLive video for my 30 minute cardio.

          • Katie R. on July 7, 2015 at 11:14 am

            Oops, don’t know how it posted there!



  44. Lori on July 6, 2015 at 12:50 pm

    HIIT and three rounds of workout #3 this morning!

  45. Abby on July 6, 2015 at 1:19 pm

    Super sore booty today. Glad its a rest day!

  46. Mary on July 6, 2015 at 1:28 pm

    That one top is so cute!! With the tank under the sports bra part? I like that a lot.

  47. Fiona @ Get Fit Fiona on July 6, 2015 at 1:36 pm

    I’ve really been enjoying these workouts!

  48. Tabatha @ The Fashionably Fit Mama on July 6, 2015 at 1:40 pm

    Coming down the home stretch – got in 30 minutes of steady state with a run today!

  49. Kady on July 6, 2015 at 2:02 pm

    Rest day today. I took a walk over my lunch (after eating of course!)

  50. Cassie on July 6, 2015 at 2:13 pm

    Monday: 15 min yoga + 50 min walking

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