Summer Shape Up 2012: Week 4 Workout + July Calendar

Hey everyone!

Here we are: the last week of the Summer Shape Up! Don’t forget to send me your success stories (fitnessista at gmail dot com, subject: SHAPE UP SUCCESS!) so I can post little snippets along with your pics this Friday. Can’t wait to see your amazing work and I’m so proud of all of you who have participated the entire time and those who are just joining the party. getting started. I hope if anything it’s given a little bit of inspiration to try out a new workout move or recipe.
Here’s what’s in store for this week:

It’s pretty straightforward, which is why I didn’t include a video for this week.

Form cues:
1) Sumo squat into upright row, side leg lift: as you sumo squat down (make sure your feet are wide, toes pointing out), try to bring the dumbbell (or kettlebell) to the floor), bring the weight up into an upright row (leading with the elbow), bring the weight down and do a side leg raise (keeping your toe pointing forward, foot flexed). Repeat on the other side. 10-12 reps on each side.
2) Burpees! 1 minute. We’re already pretty familiar with these, but if you’re feeling stronger, try to add in a pushup.
3) Plank walk, push-up and plank jacks. Similar to the plank walk and push-up in Week 1, but you’ll do 2 walks to the right, 2 push-ups and 5 plank jacks (plank position, hop your feet in and out). Repeat going to the left, back and forth a total of 8 times (4 in each direction).
4)Lunge with bicep curl, upright row in between sides. As you come down into your lunge (watch your form and watch your front knee- don’t let it creep forward), do a bicep curl 6 times, and just the lunge 4 more times (so you’re lunging 10 times total but only 6 bicep curls). 10 overhead presses, then switch to the left side. 10 lunges (6 with bicep curls on the left).
5) Ab twist. Keep your feet off the floor and rotate (look at the weight the entire time) 10 times on each side.
6) Single leg raise (hold a flat weight on your stomach for a challenge). 15 on the right, 15 calf raises, 15 on the left.
7) Ab combo. Pick 4 ab moves (bonus: choose your most challenging ones!) and do 10 of each.

-You’ll go through the circuit 1-2 more times for a total of 2 to 3 times.
-Remember to warm-up, cool down and follow with the cardio indicated in the July Calendar (Monday, July 2 is followed with HIIT of choice. 15-25 minutes of intense intervals on cardio of your choice)

-BONUS: Add in a Tabata set from one of these videos in between #4 and 5. 

-Always check with a doc before making any fitness changes. Honor your body and your injuries- modify as necessary <3
-Don’t forget to check in each morning on the main page of the blog and let me know how it goes! Tweet your pics and victories @fitnessista #summershapeup . I love posting my faves each Friday!

-Here is the July workout calendar if you’d like to follow along with us:

Thank you so much to Katy for making the beautiful July calendar for me! Hit her up for any graphic design needs: katymalatesta at gmail dot com.

Indicated workouts:

-Workout 4 (above)

-Biscuits are burning elliptical workout

Happy Week 4! Let’s make it the best one yet :)
xoxo

Comments

  1. So excited for This week’s workout! I’m so sad its already over; 3 weeks went by so quickly. Ill definitely be going through the workouts again after this week!

  2. I agree with leah o above… I’m sad week 3 is already over. I’m planning to do the shape up plan a 2nd time through. And this looks like the best workout so far! (I say that now… let’s see what my shaking arms say later!) I was excited about the Tabata option, UNTIL I saw that Monday is with HIIT. :-0

    I was wondering… for number 4, is it in an upright row or an overhead press in between sides?

  3. Can I say how much I love this year’s summer shape up?! The meal plans, the easier to follow links, the demo videos.. It’s been so inspirational! Thanks so much for taking the time to do these and esp using all our feedback!!

  4. I am a week behind, but I did Week 3 + 20 min HIIT (8 rounds of sprints + warm-up and cool down)! Going to Vegas today, so this probably won’t be my best week….

    • Fitnessista says:

      omg, have so much fun!
      breakfast: mon ami gabi
      lunch: canyon ranch grill (4th floor venetian)
      dinner: mesa grill
      just sayin’. haha

      • Thanks for your suggestions :) I DEFINITELY want breakfast at Mon Ami Gabi! We are staying at Caesars, so super close! This is a quick last minute vacation – we live outside of Phoenix (in Gilbert) so a quick trip ;) I plan on doing a yoga podcast while I’m there and *hopefully* week 3 again when I get home on Thurs

  5. Are you in San Diego this week? I’ll be there this Wednesday through the weekend and would love some eats and activity recommendations! =)

    So pumped for workout 4 tonight and will probably do Tabata instead of basic HIIT since I missed Tabata Thursday last week :D

  6. Eucalya says:

    i sadly couldn’t do workout 4 because of my foot :( so I just did bedtime ab burner twice and some arms workout – that’s the only things i can do at the moment… never thought i would miss sport that much :(

  7. There’s a July workout too?? Yayyyy!!! I was just going to repeat SSU again, but this is even better news. You’re the best Gina!

  8. Nichole says:

    You’ve done it once again!!! What a great workout! Just completed Workout #4 with the bonus of two Tabata workouts in between #4 and #5 and boy am I SCHWEATY!!! Thanks again and have fun in SD! I am born and raised in SoCal and only live about an hour away from San Diego but I never get sick of it!

  9. Just did two rounds, super challenging with the burpees followed by the plank jacks. :) Thank you for the awesome workout.

  10. What is the “My Biscuits are Burning” workout? Will that be posted tonight?

  11. Aye carumba!!!!! Gina, I mean this as a compliment, but…you’re crazy. Three rounds of workout 4 with a Tabata in there every time…and then 15 minutes of HIIT was all I could handle after that! Love, love, loved it though! Biscuits are ready to be burned tomorrow ;)

  12. Hi Gina! I had to push everything back a day, so I’m on Monday’s schedule. Thanks for another great workout! I’m assuming we only do the ab combo once, based on the other workouts?

  13. I only had time for HITT yesterday so I did Workout 4 today. When I first looked at it I thought it would be easier than the others, but after the second round of burpees, I was eating my words. Thanks for another great one, and for posting a full calendar of workouts to continue in July. This will definitely help to keep me motivated! I really appreciate the effort you have put into it.

  14. This week’s workout is my favourite!!

  15. i’m LOVING the calendars you are doing each month now. thank you SO much. this busy work-at-home mama needs all the help she can get.

  16. Soooooo sweaty. That is all. :)

  17. Jennifer Tu says:

    I was in a workout funk and decided to try the summer shape up 2011 and was loving it. Immediately I noticed how my body was changing…even my hubby noticed my thighs getting more toned. That is when summer shape up 2012 came out. But I stuck with the 2011 and then went into the 2012 and am soooo loving i!!! I truly appreciate the video tutorial (so helpful). A must for me. Thank you Gina for putting this together and helping me stay motivated.
    I do have a question for you though. When you have salad’s do you always have a protein in there?

    • Fitnessista says:

      that makes me so happy to hear! i’m glad you’ve enjoyed them and have seen results :)
      yes, i try to always have protein in my salad
      xoxo

  18. Wow Gina this is amazing! You are doing such wonderful things for your blog and readers <3

  19. Hi Gina, I have visited your site several times and can never figure out how to sign up for daily emails. Is this something that your site allows?

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