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. Samantha D. on July 9, 2015 at 2:51 pm

    Yesterday was a rest day. 🙂

  2. Samantha D. on July 9, 2015 at 2:56 pm

    This morning I did the HIIT Start workout and Workout #3. My dad came over and ran with me so there were some breaks in there but it was fun!

    (by the way I’m writing separate comments for each day because I’m the worst giveaway participant EVER but I’m willing to embrace shame for a fitness tracker prize hehe)

  3. Nicole on July 9, 2015 at 5:56 pm

    Late night at work means today is an off day. Walked home at least!

  4. Jennifer on July 9, 2015 at 6:16 pm

    Forgot my check in yesterday- jigged for my 30 minute steady state. Today I did workout #2. Always a killer!!

  5. Natalie on July 9, 2015 at 7:19 pm

    4 mile run yesterday. Off today.

  6. Kelster on July 9, 2015 at 8:39 pm

    Can’t remember if I checked in yesterday. Did workout two and lots of stretching today

  7. RachelG on July 10, 2015 at 3:43 am

    prenatal yoga last night (it was glorious!). this morning it was rough to get up early, but i have a meeting around lunch time and let’s face it…no friday night workouts will be happening. 😛 got my butt up and did 1 round of workout #4 and 2 rounds of workout #1. this will definitely help keep me motivated to workout throughout the weekend. 🙂

  8. Katie on July 10, 2015 at 5:01 am

    Yesterday was a rest day d/t lack of sleep. Just completed workout 2 and I’m a sweaty mess 🙂

  9. Nicole on July 10, 2015 at 5:25 am

    Workout 3 + HIIT Start on the treadmill in a hot gym=sweaty hot mess this AM!

  10. Jen on July 10, 2015 at 5:25 am

    hot power yoga today!

  11. Kara on July 10, 2015 at 7:11 am

    Workout #2 done. Whew!!

  12. Christine T on July 10, 2015 at 7:24 am

    This will be a two-for-one post … I always get something in the fb group but forget about this thread. Yesterday was a bike commute/Crunch Live quick ab workout/softball day. My plans for the schedule SSU workout were shot thanks to work!

    Today I have the HIIT Start on tap at lunch (or just before, since the temperature is climbing) followed by a stop at the gym for Workout #3 (they have all the big weights).

    Happy weekend!

  13. catherine c. on July 10, 2015 at 7:30 am

    Took Tues/Weds off and then did WO 2 for Thursday. Will do 30 min of steady state today! 🙂

  14. Eileen on July 10, 2015 at 7:35 am

    I did turbokick yesterday for my steady state!

  15. Abbey on July 10, 2015 at 7:38 am

    The hubs had to go to work early today so I was up and at ’em early with a HIIT Start! It feels so good to work out in the morning. 🙂

  16. Abbey on July 10, 2015 at 7:38 am

    I did 1 round of workout 4 and 30 minutes of steady state on the treadmill on Thursday

  17. Abbey on July 10, 2015 at 7:39 am

    I didn’t have a lot of time on Wednesday but I did one round of workout 4 (I LOVE this workout!) and 1 round of workout 1

  18. Amber Schumann on July 10, 2015 at 8:00 am

    Yesterday was a tough Orangetheory class to get me back on the wagon. I was soooooo sore, that today’s “rest day” called for a “gentle” 3mi jog. And im so glad i did, because i feel waaaay better!

  19. Lindsey Giles on July 10, 2015 at 8:04 am

    HIIT workout today! Felt so good!

  20. Carrie on July 10, 2015 at 8:18 am

    I ran 6 miles yesterday and 7 miles today. We are expecting rain tomorrow and so I got an extra run in today in case it storms tomorrow. I’m trying to heal from an injury so strength training unfortunately has a taken a bit of a back seat.

  21. Katie R. on July 10, 2015 at 8:20 am

    I did WO# 1 & 4. Ready for the weekend!

  22. Greta on July 10, 2015 at 8:49 am

    Just checking in! I was going so strong and feeling fantastic until I pulled a muscle in my back doing WO#3 earlier this week. 🙁 After injuring myself, I took the past 2 days off and it is killing me! Hoping to do an easy run tomorrow!

  23. Kady on July 10, 2015 at 8:51 am

    Rest day today, definitely needed after workout #2 plus two-45 min walks yesterday. I will probably do some walking and stretching this evening. I’m looking forward to leftover crockpot indian butter chicken for lunch!

  24. Allison G. on July 10, 2015 at 9:04 am

    Rest day today for me. Gotta clean my apartment for my boyfriend in town! Cleaning can kind of be exercise…

  25. Lindsay on July 10, 2015 at 9:25 am

    I’ve been terrible at checking in :/ I did 3 rounds of workout 3 on Wednesday, and just finished the HIIT. Plan on getting some dancing in with my kiddos later this afternoon. 🙂

  26. Bethany on July 10, 2015 at 9:40 am

    WO3 and sprints this morning. HAPPY FRIDAY.

  27. Bethany on July 10, 2015 at 9:41 am

    stadium stairs run yesterday morning and a 3 mile walk at lunch

  28. Grace Gillis on July 10, 2015 at 9:59 am

    Did a Tabata class this scorning followed by my first ever BodyPUMP class! I liked it a lot but the lunge section was brutal. Now time to enjoy the rest of Friday at one of Charlottesville’s beautiful vineyards!

    • Grace Gillis on July 10, 2015 at 10:00 am

      *morning

  29. Marissa on July 10, 2015 at 10:20 am

    I did workout 2 yesterday and forgot to check in. Did a spin class today as I’ll be taking tomorrow off.

  30. Shayna on July 10, 2015 at 10:28 am

    Haven’t had time to check in all week but did workout #2 on Tuesday, went for a 40 minute run on Wednesday, took Thursday off and did Yoga Body Sculpt today plus lunch time 30 minute speed walk.

  31. Emily on July 10, 2015 at 10:48 am

    workout #2 this am, it was hard getting up and going, but felt great to finish!

  32. Cayla on July 10, 2015 at 11:14 am

    Getting my yogini on 🙂

  33. Laura on July 10, 2015 at 11:31 am

    Taking an active recovery day, mowing the lawn in the heat. Finished most of workout 2 yesterday despite not feeling well. My hubby finally suggested throwing in the towel and resting. Good advice, I feel much better today and will be ready for my race tomorrow morning.

  34. Cassie on July 10, 2015 at 12:19 pm

    Thursday: 20 min yoga + 50 min walk

  35. Jessica C. on July 10, 2015 at 2:27 pm

    Today was Workout #2 and I pushed through it as fast as I could with good form. I was super sweaty!
    My body has been super sore from doing yoga along side the shape-up which in hindsight probably wasn’t a good idea! I can’t help it though. I ‘m in a yoga kick!

  36. priya on July 10, 2015 at 2:55 pm

    yesterday was a short run and outdoor yoga! 🙂

  37. priya on July 10, 2015 at 2:58 pm

    tomorrow will hopefully be some orange theory!

  38. Samantha D. on July 10, 2015 at 4:12 pm

    Rest day today, ready to get crankin again tomorrow!

  39. Tracy on July 10, 2015 at 4:31 pm

    Yesterday’s workout was an awesome back/chest/legs/abs combo. Today was hot vinyasa! 🙂

  40. Sarah on July 10, 2015 at 4:39 pm

    Today was a rest day.

  41. jessie r on July 10, 2015 at 5:08 pm

    Today was cycling, pure cardio

  42. jessie r on July 10, 2015 at 5:09 pm

    Yesterday workout 3×3 ,been a great shape up!!

  43. Jennifer on July 10, 2015 at 6:14 pm

    Gentle yoga and enjoyed the rest for my sore muscles, including some pampering with getting my hair done!

  44. Alexandra on July 10, 2015 at 6:54 pm

    It’s been a rough week with the baby so workouts have been pretty non existent but I did manage to do some of workout 3 today…can’t wait for her to get on more of a routine but also just trying to enjoy the newborn snuggles and screams while I can – i know I’ll miss it one day!

  45. Kelster on July 10, 2015 at 8:20 pm

    Just pilates today.

  46. Claire on July 10, 2015 at 8:57 pm

    Hiit for the win!

  47. Liz on July 10, 2015 at 9:10 pm

    I lifted today – snatches and back squats!

  48. Jen on July 11, 2015 at 2:55 am

    took a bodycombat class, then taught bodypump this morning 🙂

  49. Katie R. on July 11, 2015 at 5:02 am

    My last rest day of the Shape-Up!

  50. Paige c on July 11, 2015 at 5:17 am

    doing a spin class this morning! Needing some group motivation today

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