SSU 2013 Week 2 Workout and Meal Ideas
Hi friends! Time for Week 2 of this year’s Summer Shape Up! Here’s what to expect so you can take the weekend to plan and prep. Set yourself up for success, and endeavor to make every week better than the last. Here’s this week’s workout: (remember to check with a doc before making any fitness changes)
(Optional dynamic stretching and form rolling)
Warm up, 5 minutes, moderate cardio of choice
Superset 1: Alternate between these two moves to complete 3 sets of each before moving onto the jumping lunges. You’ll come into a lunge with a bicep curl, then onto one leg (beginners, stay on two legs) with a wide row. Do 10 of these, then 10 of your lunge combos on the other leg (wide row into 1-leg triceps extension). Alternate between each side to complete 3 sets of 10 reps for each combo movement.
Jumping lunges: 1 minute (beginners, try walking lunges instead of 1 minute, or a wall sit)
Weighted squats: 3 sets of 15
Jump rope: 2 minutes (don’t have a jump rope? Go for a 2-minute jog, or try some high knees to get your heart rate up)
Superset 2: Alternate between 12 stability ball pushups and 12 stability ball pikes for 3 sets total. If the pike is too much, you can do a knee tuck (just bend your knees and bring the ball in towards your chest, then back out into plank) instead.
Superset 3: Alternate between 12 stability ball back extensions and 12 stability ball leg raises for 3 sets of each. (So you’ll do 12 back extensions, 12 leg raises, 12 back extensions, 12 leg raises, etc.)
Jump rope: 2 minutes
ABC abs: Come into a plank position with your legs on the stability ball and using your core, draw your knees in to your chest to “write” the letters of the alphabet with your feet. How far can you make it??
Follow with cardio as indicated in the Week 2 calendar.
Some meal ideas:
Breakfast:
Whole grain muffin and egg sandwich (English muffin, egg, turkey bacon, cheese)
Cookie dough cereal with berries
Baked oatmeal with fruit
Deli sandwich (sounds weird but is a great, balanced breakfast)
Omelet with sweet potato hash
Lunch/Dinner:
Southwestern stuffed sweet potato
Quinoa veggie burger and sweet potato fries
Thai chicken curry with brown rice
Homemade sushi with seaweed salad
Snacks:
Deli meat wraps (fill with veggies and/or cream cheese)
Caprese salad (cheese, basil, tomatoes, sea salt, pepper)
Banana or a few dates with nut butter
Small smoothie
Homemade trail mix
Edamame
Dessert:
Single size bag of popcorn with chocolate chips and cinnamon
Glass or wine or small cocktail
So what’s on the menu for week 2?
What are you choosing for your cardio wild card?
Make sure to check in each morning with your workout on the blog so we can cheer each other on!
Keep up the amazing work 🙂
xo
Gina
Can’t wait to do workout two this week!
Thanks, Gina! I have a question… We’re going on a camping road trip and there’s no way I can bring a ball. Can you recommend some subs I can do in place of the exercises with the ball?
a reader just left a comment (scroll towards the bottom) with suggestions for all of those moves.
xo
I will buy a stability ball if I really need one, but would you recommend any modifications? Knowing where to store it at my house would be iffy…
Wo2 definitely looks a bit more challenging..I’m ready!
I have a new kettlebell DVD that I have dying to do, thinking that will be my wild card cardio! 🙂
Love these recipes!! Can’t wait to try them!
Week 2 looks great! Can’t wait to try the new moves.
I need to go get a ball too! This workout looks AMAZING! I’m so excited to be participating in SSU! My legs already feel stronger, I can’t wait to see how good I feel by the end of these 4 weeks!
Thanks for the recipes!
Love this weeks meal ideas! I will be trying quite a few of them!
Looks like a fun one! Can’t wait to try it! In the meantime in loving the burn from workout 1. 🙂
This will be an interesting week…my husband and I are heading to Houston to visit a friend/co-worker of his and I am sure it will be a challenge to stay on track. Wish me luck!!!
Looks like a great workout! Can’t wait! I am so bad on the jump rope…. hopefully this will get me to be better at it!
I’ve been rocking week 1 so far, can’t wait to keep the momentum going for week 2!
Very excited! Had a great week 1!
Can’t wait for week 2!
When I first looked at the back extension/leg raise superset, I thought you were just balancing on the ball without the bench for some stability! (I’m on my iPhone, so the image is small) I was thinking, “Whoa! Gina’s got some super mad balancing skills!”
Then my next thought was how I could modify it because there’s no way I can do that. Haha
do bent knees instead of straight 🙂
can’t wait!!! I’m off to Chicago for my half tomorrow!! Then to DR on Monday so def will be doing these while traveling!!
Well here’s my incentive to inflate the stability ball that’s been sitting in my closet for two or three years! 🙂 This workout looks pretty challenging. My cardio wild card will be a 10k on Sunday– not very wild, hehe.
Could you give some suggestions for a foam roller warm up? I always start foam rolling, then I’m like “Ahhhhhhhh…….” and 20 minutes later I’m still at it.
try to keep it around 5 minutes and focus on the muscles you’re going to be using. i always like to do my quads, calves, lats and hamstrings.
I’m not sure if I could be having results so fast, but I swear my jeans were not as tight on my hips today! =) And now I’m still sore but I can walk normally, yey, I’m super excited and feeling great! Thank you, Gina, I’m really enjoying SSU!
Would hot power yoga count as a wild card cardio? or should I do crossfit or a spinning class?
I’m so excited to rock this week’s workouts! 🙂
Don’t think my comment went thru . . . just said next week’s workout looks killer. Can’t wait to see how I do. Also loving all the yummy new & different eats you have planned. I’ll be following it all to a T (adjusting and making good choices if out with friends). Thanks so much for all your hard work and motivation!
I’d love a quick video of each of the moves so I can be sure I’m interpreting them correctly. This week looks INTENSE! I’m a little scared of those stability ball moves.
I am happy to hear other people’s legs are killing them! I am hoping I can make it through 18 holes of golf tomorrow!
SO excited to work those abs next week! I love stability ball work 🙂 And, like other people, my legs are screaming at me after completing all of Workout 1 for the week! The squat/squat jump superset was killer–LOVE IT! Can’t wait to spend my morning planning for Week 2!
Hurray! Thank you so much for all of the hard work you put into this <3
So excited for week two! I go on vacation at the end of the week but I’m going to bring all my SummerShapeUp snacks with me and do my best to eat lots of fruits and veggies!
I am psyched! not sure my coordination is up to some moves but thankfully no one is watching as I figure it out!
Just starting week 1 on Monday, but it’s fun to see everyone’s comments before I do it!!
Could you make a video of the ABC abs? I’m confused on how that’s supposed to work!
I might be missing it, but is there a print-out or video for these moves! Thaaaanks!
I’m lovin the workouts, just need to get the food thing down.
Hey gina! Do you have a video of the lunges? the extension part in confusing me. thanks!
And also how do u do your sweet potato hash? or anyone, bc I have tried making it and it didn’t turn out so good…
I got in some heart pumping steady state this morning by taking a spin class. Holy moly…I was torched after 45 minutes! I’m sure my glutes and quads are going to feel it tomorrow. I then had some breakfast cookie dough cereal topped with fresh berries and almond milk. So yummy!
Meals & snacks this week include lots of CSA veggies (cabbage, yellow zucchini, purple potatoes, green beans, vidalia onions, and pickling cucumbers) plus green smoothies since it is so hot! Protein will consist of HB eggs, grilled chix, shrimp, salmon, and sashimi (LOVE). I NEED to make a batch of amazeballs and some waffles to power me through the week too.
Loving the shape up so far!!! 🙂 Wild card? So hard to pick something. Last weekend I went kayaking for 2+ hours.
My sister is making me do this! 🙂
oh i saw the sweet potato hash! looks so good!
today for lunch i had hb egg with sauteed kale, it was so good! i LOVE kale!
then i had to read for school so for my workout i just did 30 min on the elipticle to read. i love SSU so far though!
For those without a stability ball, here is how I am going to modify those moves (p.s. I am a physical therapist). They won’t be quite as intense, but you have to make do with what you have (or don’t have):
Push-ups: with feet on chair
Ball pikes: reverse crunches (lay on back, feet towards ceiling, lift hips off the floor/feet toward ceiling)
Back extensions: on floor
Leg raises: on floor
ABC abs: options: knee tucks with feet on chair (as in Workout 1), on back with feet towards ceiling then draw alphabet on ceiling with feet, plank variations
Thank you for this! I’ll be traveling for most of this week, and won’t have my ball with me. Really appreciate these modifications!
This all looks great! Thanks for sharing these meal ideas!
I am definitely going to try the popcorn with choc. chips and cinnamon! What a great snack idea. Are there a certain kind of chocolate chips that you would recommend over another, Gina?
No, there are so many good types! I like the mini chips in popcorn 🙂
How long should it take to complete Workout 1 or 2?
Thanks.
30 min or less without the cardio
So excited because week 2 works perfectly in my schedule this week. My yoga days land on active recovery days. Pumped to get started tomorrow a.m.!
I am always a day behind because yoga is always going to fall on a Monday for me, but I finished out my week #1 with a RIPPED workout at my gym instead of the final WO#1. The class includes intervals, plyo, resistance, etc., so I think I covered all of my bases.
Next week, I may do a spin class as my cardio wild card. I need to get into the spin studio more often to mix it up a little bit.
Thanks again, Gina, for all of your work on this. It’s easy to see how many folks are loving the SSU!
pumped for week 2! My cardio wild card is going to be a hike with Tripp in the hiking pack. Holy buns on fire…but he loves it so it should be fun!
I (dinner) meal plan wed-tues because Wednesday is my grocery shopping day. So far this week:
-making a big batch of quinoa tabbouleh
-made a batch of steel cut oats with vanilla/cinnamon/raisin in the rice cooker to have breakfasts ready
-lots of smoothies (1 a day, either breakfast or lunch)
Monday: kelp noodies with an avocado-cashew “cream” sauce and grilled calamari steaks (hello food tour!)
Tuesday: grilled halibut fish tacos (I usually end up putting mine on top of a salad and let Patrick hog the tortillas)
Ready for week 2! Thanks.
Holy lunges! Killer legs this week – can’t wait!!!!!
Done 😉
Week one was a success. I had to change my days around a little but I love how quickly the workouts fly by! I had my Light and Fit Greek yogurt for breakfast for some protein this morning and I’m ready to try workout #2 after work today. Keep up the good work ladies!
So excited for week 2! I’m making my grocery list and I think I’m going to give the sweet potato pesto pasta and sushi a try!
Such a tough core workout.
Just finished this workout! As always,I love the variety and was surprised how quickly 2 min of jumping rope went by. The leg extension thing was hard for me, but not sure I had the ball in the right place. Under me. 🙂
Just completed workout #2. Super sweaty but a bit unsure if I did it right. Mostly not sure of the order of things and how many times to go through it but all of the moves are super challenging and new which is awesome!
Tough workout!!! Fun to use my dusty stability ball again.
WO#2 was awesome today! The ball push ups and pike killed me! Much harder than I thought they’d be!
Just did the first set of Wk 2-as always, there’s exciting room for improvement. 🙂
I’ve done shape ups in the past, but I’ve never really committed to eating well. This time I’m eating like a PRO, and it makes a WORLD of difference! I can tell that my body’s getting enough of the good stuff it needs. If any of you guys are having trouble making the leap, trust me, you’re gonna love it.