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. Lindsey Giles on July 6, 2015 at 2:44 pm

    Today was a HIIT workout for me plus some abs and stretching.

  2. Lauren @ The Bikini Experiment on July 6, 2015 at 2:57 pm

    Today was a full body workout with an emphasis on the booty – my weakness. 🙂

  3. Jennifer on July 6, 2015 at 3:20 pm

    Rest day! Can the treadmill interval workout be done outside?

    • Fitnessista on July 6, 2015 at 4:26 pm

      definitely!

  4. Erin M. on July 6, 2015 at 3:57 pm

    Today was a walk and a quick upper body weight workout!

  5. Cassie T on July 6, 2015 at 4:22 pm

    Couldn’t take off day my favorite instructor launches new Body Combat! Awesome, sweaty 60 mins, but the jump lunges kicked my booty!

  6. Christina on July 6, 2015 at 5:15 pm

    did a spin class today.. a class i haven’t done in a while!

  7. Angela M on July 6, 2015 at 5:37 pm

    Steady state today!!!

  8. Leah H. on July 6, 2015 at 5:41 pm

    I did Workout #1 and it was a great way to start my week!

  9. Ashley V on July 6, 2015 at 6:34 pm

    I did the HIIT Start workout this morning!

  10. Alexandra on July 6, 2015 at 6:56 pm

    Took the day off unintentionally since I took the whole weekend off but ready to tackle tomorrow first thing in the morning!

  11. Christine T on July 6, 2015 at 7:09 pm

    Rest day! (Much needed)

  12. Liz on July 6, 2015 at 7:18 pm

    I switched things up and did workout 3 today!

  13. Laura on July 6, 2015 at 7:39 pm

    I did 2 rounds of the ab burner from last week’s plan today.

  14. Tori L on July 6, 2015 at 7:41 pm

    Did the HIIT today + workout 3! Feeling strong!

  15. Michelle A. on July 6, 2015 at 7:42 pm

    I did pilates today since tomorrow is my off today! 🙂

  16. Stefanie E on July 6, 2015 at 8:02 pm

    After a 9 miler yest, today’s my rest day.

  17. Katie G on July 6, 2015 at 11:35 pm

    Had a great rest day today. Definitely needed it!

  18. Carrie on July 7, 2015 at 3:32 am

    Headed out for a 6 miler right now.

  19. Christina on July 7, 2015 at 4:00 am

    wooo workout #2 complete !!

  20. Nicole on July 7, 2015 at 4:46 am

    Workout 2 this morning.

  21. Grace Gillis on July 7, 2015 at 4:52 am

    4.3mi run bright and early this morning! Finally was able to get under a 9:00 pace in this ridiculous heat 🙂

  22. Katie on July 7, 2015 at 5:04 am

    HIIT x 2 and #3 x 3. I am completely worn out!

  23. Jenn@Mark My Miles! on July 7, 2015 at 5:11 am

    A nice 5 miler this morning!

  24. Kady on July 7, 2015 at 5:35 am

    Workout #3 x 2.5 (half the amount of reps the 3rd time through) and the HIIT start outside on a perfect 50 degree summer morning. It was tough but I’m feeling great now!

  25. Michelle on July 7, 2015 at 6:13 am

    I did your treadmill workout yesterday! I’ve been looking for a good one to do!

  26. Sara S on July 7, 2015 at 6:58 am

    So, I hit my snooze this morning and did not get in my workout before work. But, after work I’m going to go to a circuit resistance training class at the gym. I will fit in the HIIT start workout this week…it looks like a doozy!

  27. Samantha D. on July 7, 2015 at 7:36 am

    30 minute steady state last night!

  28. Abby on July 7, 2015 at 8:02 am

    Workout done!

  29. kristin on July 7, 2015 at 8:07 am

    workout done today – thank you so much i am sad this is ending!

  30. Jennifer on July 7, 2015 at 8:07 am

    HIIT Start and #3 🙂 any recommendations for weight lifting gloves that help with forearms that get sprained easy?

  31. Cindy Childers on July 7, 2015 at 8:45 am

    Ran this morning early with my running buddy, Liam (my 10 year old!) and did workout #3 🙂 So love working out with this little fella when he wakes up early. XXOO

  32. Kariann on July 7, 2015 at 8:50 am

    Boot Camp at the Y 6:15am-7:15am today! To finish off with some yoga after work (and more cleaning after fleas in my house when I moved in…ugh yuck)

  33. Cayla on July 7, 2015 at 9:15 am

    Today I am completing an arm circuit and a few of your barre videos.

  34. Megan on July 7, 2015 at 9:43 am

    That was quite the sweaty treadmill workout! Love it. 🙂

  35. Debbie on July 7, 2015 at 9:47 am

    doing HIIT today!

  36. Kara on July 7, 2015 at 10:08 am

    Did the HIIT Start workout this morning & sweated all over my treadmill. I have a softball game right after work, so I’ll try to fit WO#3 in before bedtime if I’m not too exhausted.

  37. Emily on July 7, 2015 at 10:33 am

    Woke up late, but still managed to get in some HIIT style cardio, planning for workout 3 after work.

  38. Charlotte on July 7, 2015 at 11:24 am

    Took an orange theory class!

  39. RachelG on July 7, 2015 at 11:38 am

    Homemade smoothie for breakfast. just had a great happening at work as i helped to set up a much needed process, and was able to work well with a coworker who, i’ll be nice and just say i usually don’t get along with…don’t get me started. 😉 heading down to the gym for a late lunch break to steady state out some of this positive energy! 🙂 🙂

  40. Jen on July 7, 2015 at 12:09 pm

    Boot camp this evening!

  41. Brittany on July 7, 2015 at 12:40 pm

    Yoga today!

  42. Laura on July 7, 2015 at 1:56 pm

    3 rounds of workout 3 and the Hiit cardio workout today. No breaks needed during the pushups! Getting stronger!

  43. Tori L on July 7, 2015 at 3:49 pm

    Today was a nice, steady long walk with my baby and dog!

  44. Ashley V on July 7, 2015 at 4:13 pm

    Unfortunately I was unable to workout this morning due to some vicious cramps. I have heard other ladies say exercise makes them feel better, but I am not one of those lucky ones. Fingers crossed that I’ll be back at it tomorrow!

  45. Alissa on July 7, 2015 at 6:12 pm

    Taught barre today!

  46. Allison on July 7, 2015 at 6:20 pm

    Spin class this evening! Was so close to skipping it and heading home to relax but so glad I pushed myself to go!!

  47. Liz on July 7, 2015 at 6:21 pm

    I did workout 2 today!

  48. Claire on July 7, 2015 at 7:27 pm

    Workout #2 finished!

  49. Christine T on July 7, 2015 at 7:41 pm

    Crunch Live Total Body Workout done on a rainy evening

  50. Jessica C. on July 7, 2015 at 8:04 pm

    Today I was craving a run and yoga and both cravings were met. Sweaty slow 3 miler and hot vinyasa class for one, please! I’ll be HITTing start and working Workout #3 tomorrow! <3

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