Summer Shape Up 2014 Week 1 Workout

Welcome to this year’s Summer Shape Up!

Let’s start Week 1 off with a bang, shall we?

Here’s the workout plan for Week 1:

ssu2014 week 1 schedule

As always, this is just a suggestion and you can shuffle the schedule around to accommodate your unique needs and preferences.

Some advice and tips:

-HIIT is an advanced cardio technique. If you’re a beginner or recovering from an injury, do steady state instead. The goal is to work up to 30 minutes of steady state cardio on most days of the week before attempting any type of interval training. 

-If 5 days of workouts is too much, skip the steady state on Sunday and enjoy a nice stretch instead

-While I’m happy to provide modifications and progressions of each exercise, please keep in mind that these workouts were designed for the average gym-going Jane, looking to amp up her current routine. As always, check with a doctor before making any fitness changes and honor your body. Modify as you need to, and if you need help along the way, please leave a comment below or in the Facebook group.

Cardio:

20 minutes of HIIT: 20 minutes alternating between 30 seconds easy and 30 seconds HARD (sprint). You can do this for any cardio of choice: running, power walking, jump roping, spinning, dancing… :)

Steady state: warm up for 5-7 minutes and perform 30 minutes of steady state cardio of choice. You can take a cardio class you enjoy -I’d avoid one incorporating interval training- or go for a run or walk. 

Hills: for 20 minutes, crank up the incline each 30 seconds until you reach the top of your personal hill. Maintain that incline for 1 minute and lower the incline back down and repeat until 20 minutes have passed.

25 minutes of HIIT: warm up 5-7 minutes and then complete 25 minutes of 45 seconds easy, 45 seconds HARD. It’s a nice short workout day, so if you feel great, try to push yourself!

Stretch and steady state: foam roll, stretch and if you’d like, get in some steady state work. 

Here is your Week 1 workout. It’s intended to be completed circuit style, moving quickly from one exercise to the next. There are 10 exercises, so set a 30 minute cap for yourself and do as many rounds as you can in 30 minutes. Aim for a max of 3, but I say to cap it at 30 minutes so that you still have time to do your cardio per the workout plan above. (If you’d like to do 3 rounds and have the time to complete them in addition to your cardio, by all meals, go for it! I put the time cap there to keep full workouts less than one hour.)

Be sure to check in below with your daily workout each day for week 1. This will be your giveaway entry for this week, too!

Hope you enjoy the workout <3

(Check out the text in the pic below for modification and progression ideas) 

Let’s go!!

xoxo

Gina

ssu2014 week 1

Now it’s time for our first SSU2014 giveaway, courtesy of our sponsor, Reebok!

reebok copy

Reebok makes a lot of my favorite fitness products -I’m wearing a Reebok tank and my beloved Nanos in the workout photos above- but my latest obsession is the Skyscapes. They’re the perfect “everything shoe.” I wear them to and from the gym, running errands around town, and during the days I know we’ll be walking a lot but want a more stylish option than the usual tennis shoe. Skyscapes are made out of the same material used to construct bras, giving them an awesome two-way stretch, and they’re also SUPER light. I love taking them for traveling since I know they won’t weigh down my suitcase.

here to there dress (1 of 1)

Reebok kindly offered three pairs of Skyscapes in the winners’ color and size preferences (pending they have them in stock).
To enter, leave a comment below with your workout EVERY DAY this week! That’s right, you have up to 7 chances here on this post to enter. You also get bonus points for Facebook, Instagram and Twitter check-ins (#summershapeup @fitnessista @fannetasticfood ). I’ll be picking the lucky winners next Sunday, June 22 and announce here on the blog June 23, along with the week 2 giveaway details.

Comments

  1. Gabrielle says:

    One week in and happy! 1st day I’m not sore. Daaaamn, wish Gina lived closer!

  2. I got in thirty minutes of kickboxing and a nice 10-minute stretch!

  3. Jasmine says:

    Since this was my first time working out postpartum, the workouts this week killed me!!! Super sore for three days, but finished off the week with a workout today and I’m proud :)

  4. Melody Stachon says:

    I gave birth on Wednesday to a beautiful 9#, 6 oz baby boy! It was definitely a work-out!

  5. Angelica says:

    ran 7.3 miles yesterday. I was so proud that I kept going despite the blistering sun.

  6. Workout 1 was great. But after two rounds of it I feel like I have no motivation left to do steady state :/.. I also din´t know what to do with the “Hills” part because I don´t own a gym membership or have a treadmill or something similar

  7. Sunday: beach yoga

  8. sarah d says:

    I did a 60 minute spin class this morning to start the week off right!

  9. Got in Workout 1 lakeside in New Hampshire on Saturday! Even got some friends to join in :)

  10. Had a nice long yoga session today!

  11. Annalisa says:

    I’m a sweaty mess. I have been out of town for the last couple of weeks so I am just now starting with week 1. I really liked this workout! It challenged me for sure and like I said before I am a sweaty mess! Definitely looking forward to the entire week! I love your shape ups.

  12. Today’s workout included a 5K at the beach before swimming in the ocean for a few hours! Gotta love vacation!

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