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Summer Shape Up 2012: Week 1 Workout

Hey everyone!

Here are the details for the first week’s workout:

-As I mentioned before, do this workout on nonconsecutive days, 2-3x per week this week (max). For even better results, follow the calendar on the intro page.

-Warm up 5-7 minutes before starting your workout, moderate intensity, cardio of choice

-Workout 1 is intended to be completed circuit-style, so you’ll move from one exercise to the next with little to no rest in between. After you finish going through the circuit 2-3 times (total), you’ll get in your HIIT cardio of choice.

-HIIT: For this week, we’ll be doing 15-20 minutes ofย high intensity intervalsย with cardio of choice. 1:30 recovery, 30 seconds as fast/hard as you can. For the “hard” part of the interval, increase speed, resistance or a combo of the two. Whatever you do, you should be huffing and puffing! If you’re at home, try doing some plyometrics for your “hard” part- mountain climbers, jumping jacks, jump squats, jumping lunges, high knees are some good choices.

-Remember to cool down and stretch following each workout. The foam roller is your friend ๐Ÿ™‚

-This week, I’ll also be posting a Bedtime Ab Burner.

-If you only want to or have time to do one portion of the workout, feel free to split up the circuit and the HIIT cardio.

Here’s what the moves for this week’s workout look like:

A printable how-ya-doin’:

And form cues:

1. Feet are wide with toes turned out, elbows glued to your sides. As you raise the weights, try to bring your thighs parallel to the ground. On the way up, flip the weights and come up into an upright row. Remember to squeeze everything (especially your booty!) as you come up. Go for 12-15.

2. Make sure to really rotate and use your obliques for the “toe touch” portion. 10 push-ups, 4 toe touches on each side. Do this twice.

3. Back is flat, abs are engaged and keep your arms close to your sides. Aim for 12-15.

4. Make sure not to rest for any portion of this exercise- tap lightly to come down and push through the front foot to come back up. 10 on the left, 10 on the right.

5. Engage your abs and exhale to come up. 10 of the first exercise, then flip onto your back and do 10 of the second exercise. Use control as you lift off and make sure to go for slower, high quality movements.

6. Walk the plank 4 steps to your right, 4 to the left, 4 mountain climbers on each side- try for 2 rounds. Key is to keep your booty down in line with the rest of your body.

*Repeat exercises 1 through 6 1-2 more times for a total of 2 to 3 times all the way through the circuit.

*Follow with HIIT (15-20 minutes, 1:30 easy, 0:30 HARD), cool down and stretch.

 

This week’s bedtime ab burner is meant to be completed at night, just before bed on the days indicated in the intro post and calendar.

Here’s what it looks like:

-25 regular crunches

-10 circle obliques in each direction

-25 frog crunches

-25 side to side crunches (total)

-Plankstravaganza:

-Regular plank – 3 rounds of up for 10 seconds, rest for 3 seconds

-10 hip drops on the right

-Regular plank- 3 rounds of up for 10 seconds, rest for 3 seconds

-10 hip dropsย on the left

Stretch, then zzzzz’s ๐Ÿ™‚

 

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110 Comments

  1. Amanda @ Semi-Health Nut on June 12, 2012 at 7:45 pm

    This is awesome! I was sick a couple of weeks and missed the half-marathon I was training for so it’s been a challenge to get back in the game! I’m doing this workout tonight for sure! Thanks so much for posting!!! ๐Ÿ™‚

    Has anyone told you that you look amazing? I seriously can’t believe you just had a baby!!

  2. Amy on June 12, 2012 at 8:06 pm

    Wow, THANK YOU! I did the higher end of everything and it was TOUGH and awesome. I’m foam-rolling and I’ll probably be hoping my yoga instructor opts for restorative tomorrow night! ๐Ÿ˜‰ You are so generous and I appreciate this something different because I work out at home now that I have a little guy!

  3. Heather on June 12, 2012 at 8:40 pm

    Wow, were my biscuits burning! This workout left me shaky (in a good way). This was a good, tough workout…thanks for the awesome workout, Gina!

  4. Christina R on June 12, 2012 at 9:13 pm

    gina this is amazing that you do all this for us! thank you thank you!!!!

  5. Jessica on June 12, 2012 at 11:37 pm

    Holy crap, Gina, your.legs.are.fantastic. Thanks for the video!

  6. Melissa on June 13, 2012 at 12:00 am

    I convinced my fiancรฉ to try your Summer Shape Up workout with me. He was struggling and sweating buckets, and he’s a runner who is in decent shape! Great workout…think I’m gonna be a little sore tomorrow. And I’ll definitely be my best for my August wedding.

  7. Joni on June 13, 2012 at 9:25 am

    Fantastic workout – I’m always looking for ways to switch up my weights. I wasn’t feeling a workout last night but thought eh, this looks easy enough – wrong hahaha! I was dripping sweat after the first circuit. I also love the combo of exercises so you get more bang for the buck – I was done with three circuits in 30 minutes! The only modification I had to make was to separate the bent over rows from the triceps – my back is way stronger and I can do more weight there, but not as much on my tris ๐Ÿ˜‰ Thanks for this and all of the effort you put in – the video was a GREAT addition!!

  8. Laura Z on June 13, 2012 at 10:14 am

    Loved this workout. I tried it this morning and it really mixed it up. And I love watching your Baby grow. Thank you for sharing. Her smile makes me smile and watching you and your husabnd with her is so cute. God Bless your family!

  9. Nic on June 13, 2012 at 12:04 pm

    Thank you!!! This is just what I needed after my three week vacation! ๐Ÿ™‚
    I did only one round since I’ve got dance and weight tomorrow and don’t
    want to be too sore! ๐Ÿ˜‰ But next time I’ll be aiming for three rounds!

  10. Raya on June 13, 2012 at 9:42 pm

    Second day completing this this week!!! Love being able to add variety to my gym routine.

  11. Erin on June 14, 2012 at 9:02 pm

    so schweaty!

    • Fitnessista on June 14, 2012 at 9:55 pm

      yeahhhhhh

  12. Alexa @ Simple Eats on June 15, 2012 at 12:26 pm

    Just started the SS a little late, but I did workout 1 last night and loved it! Going to do steady state tonight and try out that awesome ab burner! ๐Ÿ™‚

  13. Jess on June 15, 2012 at 1:01 pm

    Ummmm are you sure you filmed this after you had a baby? Unbelieveable. And those step ups are killingggg that tear drop area next to my knee today. Good job, girl!

  14. Holly on June 15, 2012 at 4:03 pm

    Any recommendations for modifications for a preggo? Ha ha. I’m planning on going to the gym in a bit to do this- the difficulties I’m seeing are with the superman and possibly the pushup/toe touch combo. Belly’s not too big yet, so I think the pushup/toe touch will work for now. But the superman is a no go!

    • Fitnessista on June 15, 2012 at 5:27 pm

      i’d avoid the back extensions all together. if you’d like, some light deadlifts should be ok

      • Holly on June 15, 2012 at 8:02 pm

        Thanks! I also had to modify the push-ups (to knees) and the toe touches were a bit difficult, so I did them while standing up (lifting opposite leg and reaching with opposite arm). Also did some 10sec hold planks on elbows just to make up for what I wasn’t quite able to do ๐Ÿ™‚ Looking forward to trying more workouts!!!

  15. Kayla on June 15, 2012 at 10:34 pm

    I was NOT motivated to workout today, but I busted out workout 1 and 20 minutes of HIIT and the ab burner, and I was not sorry. I thought about how much time you spent putting this together, and how good I would feel about myself when I was done — and when I could tell you I did it! — and I was off. Thanks again, Gina!

    • Fitnessista on June 15, 2012 at 11:47 pm

      that makes me so happy! awesome, awesome work, friend

  16. Emily Dalen on June 15, 2012 at 11:40 pm

    Ab burner…WOW! Looking forward to feeling them burning in the morning!

    • Fitnessista on June 15, 2012 at 11:46 pm

      whoo hoo!

  17. Shelley on June 16, 2012 at 2:27 am

    Did Workout #1 again today! This time I did the circuit 3 times! I.Was.Schweaty!

  18. Ana on June 16, 2012 at 2:37 am

    I completed workout 1 and HIIT before my work (serving at a restaurant) – Just got home from work and squeezed out the ab burner! Now time for bed so I can do my steady cardio tomorrow ๐Ÿ™‚

  19. Lynnlee on June 18, 2012 at 2:37 pm

    I finally decided to try your Summer Shape Up after reading your blog for 2 years and thinking that I should try to do it, but then never following through. I’m a week behind but I did the steady cardio last night and Workout 1 and HIIT this morning….WOW!! A great, tough workout that left me sweaty and trying to catch my breath! I know I’ll be seeing results after following this plan! I really enjoyed the video demonstration of the moves too, makes it easy to understand what to do. Thanks!!

  20. caitlin on June 26, 2012 at 3:17 pm

    delayed but so excited that i just started. this it tough!

  21. jameil on June 28, 2012 at 10:55 pm

    I did the bedtime ab burner today and it was awesome! The frog crunches worked muscles I’d forgotten about!

    • Fitnessista on June 29, 2012 at 12:15 am

      love (and hate, haha) the frogs!

  22. Ashley on July 6, 2012 at 5:26 pm

    I’m coming into the SSU a little late, but I love it! Thanks for putting my week’s menu together, it makes it so easy -peasy ๐Ÿ™‚

  23. Priya on January 2, 2014 at 11:39 am

    hey Gina! I love the mini video! If you don’t have it for this WSU please do it for the next SSU ๐Ÿ™‚

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