Summer Shape Up 2010- Week 3

Hey guys! Iโ€™m posting the Week 3 workout Sunday night because I know many of you work out early in the morning. Hope this makes it a little easier for ya to plan your workouts for the week! We have 2 WEEKS LEFT (4 weeks total) of the Shape Up! Please start sending those success stories my way- Iโ€™d love to hear them (fitnessista at gmail dot com).

Enjoy!

Previous workouts:

โ€“Week 1

โ€“Week 2

image Summer Shape Up 2010

Work It Out

The SSU 2010 Workouts are set up differently from previous Shape Ups. These workouts include a mix of strength, flexibility and speed training and include a balance of gym, at-home, outdoor and weight workouts per your requests ๐Ÿ˜€ There are also options to choose from each day, so you can mix and match to your liking.

For the Strength workouts: 3 sets of 12-15 reps for each exercise, unless otherwise specified. These can be done circuit-style (one set of each exercise and then repeat the entire circuit 3 times) or 3 consecutive sets with 15-30 seconds of rest before moving to the next exercise.

As always please check with a doctor before making any mayjah fitness or nutrition changes

Week 3 Workout:

Day 1: Strength (at home or gym) Back and Abs

-5 minutes of low/moderate intensity cardio to warm up

โ€“ Bent-over wide row

โ€“ Stability ball back extension

โ€“ Pilates corkscrews

โ€“ Back extension with twist

โ€“ Weighted ball crunch

โ€“ Modified bent-over L/I raise

โ€“Saxon side bend

โ€“ Cable row

-20-30 minutes of low/moderate intensity cardio (bike, run, swim or ellipticalโ€”solid steady pace and resistance. Keep the level of exertion around a 6-7)

Day 2: Speed

Option 1: On the track or trail

โ€“ Run moderately for 5 minutes to warm up

-Sprint for 45 seconds

-Jog for 1 minute

โ€“Burpees (2nd video on this page for the how-to) for 30 seconds

-Bench tricep dips for 30 seconds (use bleacher or do on the ground with legs bent or straight out in front)

-Jog 1 minute

โ€“Walking lunges with knee lift 30 seconds

โ€“Tuck jump for 30 seconds

-Jog 1 minute

-Sprint 30 seconds

-Bench tricep dips for 30 seconds (use bleacher or do on the ground with legs bent or straight out in front)

-Jog 2 minutes

-Sprint for 45 seconds

โ€“Jump squats for 45 seconds

โ€“Mountain climbers for 45 seconds

-Jog or walk 2 minutes (easy)

-Sprint 1 minute

-Tricep dips 30 seconds

-Push ups 30 seconds

โ€“Burpees (2nd video on this page for the how-to) for 30 seconds

-Jog (easy!) 5 minutes

-Stretch and drink lots of water!!

Option 2: Take a spin class

Option 3: 30 minutes of SWEATY cardio ๐Ÿ˜€

Day 3: Stretch

Option 1: Solar Flow #1 (20 minute podcast- free from YogaDownload.com) or Yoga DVD + 20 minutes moderate cardio of choice

Option 2: Take a power yoga or Bikram class

Option 3: Insanity Cardio Recovery

Day 4: Strength + Speed (home or gym)

-5 minutes easy/moderate cardio of choice to warm up

โ€“Split squat (hold dumbbells to make these more challenging and always make sure your front knee doesnโ€™t extend past your toes)

โ€“Sumo Squat and leg raise

โ€“Stability ball hamstring curl (try it with one leg at a time)

โ€“Pilates side leg lift (lift top leg up and down 10 times then 10 circles to the front and 10 circles to the back, keeping your hips stacked)

โ€“The Sprinter

โ€“Bosu calf raise (can be done on a stair instead with heels hanging off the edge)- for more of a challenge: one leg at a time, or hold some dumbbells

โ€“Hip Raise on Stability Ball with weighted bar (do 10 and then hold for 10 counts in the highest position)

โ€“High Intensity Interval Training (Run or on the bike)- 5 min warm up, 15 minutes HIIT, 5 minute cool down

-Stretch

Day 5: Stretch

Option 1: Detox Yoga #2 (20 minute- free from YogaDownload.com) or Yoga DVD + 20 minutes light cardio

Option 2: Power Yoga or Bikram Class

Day 6: Strength + Hills

-5 minutes of low/moderate intensity cardio to warm up

โ€“ Incline bicep curl

โ€“Barbell chest press (can do on bench or stability ball)

โ€“Alternating shoulder press

โ€“Hammer curl

โ€“Bench crunches

โ€“Skull crushers (use light barbell or dumbbells)

โ€“Supine chest fly

โ€“Dips (as many as you can bust out- use straight legs to make it more challenging)

-20-30 minutes of hills cardio (bike, run, or ellipticalโ€”add in some resistance every minute until you reach a RPE of 8-9, then take it back down and repeat- 5 minutes cool down

Stretch

The most INTENSE week yet! I know youโ€™ll rock it ๐Ÿ™‚

Happy training,

Gina

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22 Comments

  1. Liza on June 6, 2010 at 10:12 pm

    YAY! Thatโ€™s all I can say. ๐Ÿ˜€
    Btw, have you noticed that you forgot to change โ€œWeek 1โ€ to โ€œWeek 3โ€? ๐Ÿ˜›

    • Fitnessista on June 6, 2010 at 10:23 pm

      hahah oops.
      i copied and pasted for the format and forgot to change it!

  2. Christina @ A Beautiful Mess on June 6, 2010 at 11:10 pm

    Whew! Looks intenseโ€ฆ canโ€™t wait to try it out!

  3. Michelle @ Give Me the Almond Butter on June 6, 2010 at 11:21 pm

    I gain so much inspiration and new ways to work out my body from this! Youโ€™re so awesome Gina!

  4. Emily on June 6, 2010 at 11:24 pm

    YAY! Iโ€™m very excited to give this a whirl!
    p.s- those flowers are beautiful!

  5. Gabriela @ Une Vie Saine on June 7, 2010 at 7:05 am

    Yayโ€ฆcanโ€™t wait to try this today!

  6. Tracey @ I'm Not Superhuman on June 7, 2010 at 8:01 am

    This is pretty intense! Iโ€™d be dying along everyone else here if it werenโ€™t for my injury. I can do the arm stuff, though. And thatโ€™s where my workout needs to be shaken up!

  7. Andrea on June 7, 2010 at 10:15 am

    Thanks Gina for such awesome workouts! Bring it week 3!

  8. Sara C. on June 7, 2010 at 1:14 pm

    Week 2 was toughโ€ฆAZ is heating up making it so rough to work out (and cool down!!!) Love Love this shape up!!!

  9. Meghan on June 8, 2010 at 5:04 pm

    Hi! Iโ€™m interested in starting your Summer Shape Up (from the beginning though, as Iโ€™m a few weeks behind), but I wanted to make sure Week 1 was a suitable routine for somebody who is somewhat new to exercise? As of right now, I walk frequently, and do a bit of beginner pilates and yoga weekly.

    Thanks for your help!

    • Fitnessista on June 8, 2010 at 6:29 pm

      it might be a little difficult if youโ€™re just starting out- check out the โ€œintro to iron pumping planโ€ on the workout page ๐Ÿ™‚

  10. Leigh on June 12, 2010 at 2:58 pm

    Just wanted to say thanks for posting these workouts. They have been great! I absolutely love the varietyโ€“I look forward to what the workout will be every day.

  11. Lynna on June 12, 2010 at 11:12 pm

    Hey Gina,

    I did Day 1 of Week 3 today and I feel like sometimes when I work my back and shoulders, I canโ€™t tell if what Iโ€™m feeling is muscles working hard (good) or straining/ working the wrong way (bad). Ex: when I was doing the โ€œBent Over L/I raise,โ€ I felt it a lot in my shoulders, and when I was doing the โ€œPilates Corkscrew,โ€ I felt it in my lower back. Does this mean I was doing the exercises the wrong way? Any tips on how to tell good pain from bad pain?

    Thanks you again for all your help! Iโ€™m really enjoying learning new moves; I just want to make sure Iโ€™m doing them right!

  12. sarah (the SHU box) on June 24, 2010 at 8:06 am

    gina, seriously still LOVING these workouts โ€” especially the strength ones. on week 3 and going strong . . . i think i will probably continue them throughout the summer!

    • Fitnessista on June 24, 2010 at 9:47 am

      whoo hoo! keep up the amazing work ๐Ÿ™‚

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