Summer Shape Up 2016 Week 1
Workout schedule:
Sunday: OFF
Monday: Workout #1
Tuesday: Steady state
Wednesday: Workout #1 + energizing stretch
Thursday: Hill workout
Friday: OFF
Saturday: Workout #1 + Bonus HIIT
Links to workouts:
Steady state: 30 minutes moderate cardio, or take a class you love
Bonus HIIT: 15 minutes (30 seconds HARD, 30 seconds rest x 15 rounds). Do anything to get your heart rate up: spin, run, bike, plyometric moves, quick bodyweight exercises, or a brisk walk). For my beginner friends and pregnant mamas, skip the interval portion and just do an extra 15 minutes of easy to moderate steady state cardio.
Breakfasts:
Peanut butter baked steel cut oatmeal
Breakfast toast: topped with 1/3 smashed avocado, 1 egg, sea salt, and red chili flakes
Greek yogurt topped with 1/3 cup oats and 1/2 cup chopped fresh fruit + a drizzle of honey
Lunches:
Salad beast: kale, deli turkey (or tempeh), chickpeas, fresh veggies, lemon-garlic vinaigrette (recipe on my Instagram)
“Pizza” – whole grain (or gf tortilla) topped with marinara sauce, chopped fresh veggies, olives, protein (chicken, deli meat, tempeh or chickpeas), cheese of choice (watch the serving size) and bake for 10 minutes at 350
Large smoothie: 1-2 scoops of your favorite protein powder, 1/2 cup frozen berries, 1/2 banana, 1 – 1 1/2 cups milk of choice, 1 tablespoon of nut butter or chia seeds, optional: cinnamon, cocoa powder, vanilla
Dinner leftovers from the previous night + a side salad
Dinners:
Easy baked ginger chicken with roasted veggies
One pot chicken cabbage bowl with sesame ginger broth
Black bean, feta and quinoa mess
Salmon in parchment with asparagus + brown rice
Spaghetti squash bolognese with a small salad
Snacks:
Buffalo hummus and chopped veggies
Serving of fruit drizzled with almond butter + protein powder mixed in milk/water
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did workout #1 at 3am this morning!
GO GIRL <3
Did wo#1! Low impact modifications while pregnant. I’m so hesitant with exercise but was always so active!
yep just keep it low impact and i included some ideas for my pregnant friends at postbabybod.com
Workout done, I’m craving that spaghetti squash!
Workout 1 done plus 20 mins steady state.
great job!
WO #1 done! So glad there weren’t any burpees in this one 🙂
🙂
Away at a conference this week but I was able to get in WO1 at the hotel gym this morning!
wahoo! awesome job 🙂
Loved WO 1! Did low impact moves for the tabata, but still was sweaty at the end!
great work!
Got in the workout today!
yay, great job!
Those curtesy squats ma’am!
they look nice, but are so mean 😉
Getting my 10k steps in at work then Workout 1 with tabata this afternoon! My measurements made me mad…determined to make some improvements!!!
Ran 6 miles this morning and I am GOING to get WO #1 in tonight after dinner! I am hoping to use my toddler as a weight!
Got a long hike in this morning!
15 min of elliptical + WO #1 + 15 minutes HIIT = DONE!
Holy Smokin’ of Calories!!! 🙂
YESSSSS
Workout 1 3 rounds done. Loved it! Sweaty mess!
yay, great job!
Dang, I really got my butt whooped today. I’m so drained I might need a short nap, haha.
Yesterday I did a row + abs circuit and today I walked, did the strength portion of workout #1 and stretched!
Today was the first day back in the gym after travel and bronchitis. I felt like the new kid in school, but so happy to get up and at it again. Did easy bike routine to gauge my fitness and tomorrow I’m ready for WO1….
I’ve done Workout #1 twice and then 20 minutes Hills on the elliptical. Another mama friend and I squeezed in a long stroller walk for our steady state yesterday too 🙂 I’m so excited for this shape up!
Did Spin class at 5:15 a.m. — started with a 10 min warm up on the elliptical and finished with 5 min on the stairclimber.
I took it a little easier today since I donated blood yesterday, but it still got in the workout!
Spin class & mini ab/cardio finisher!
Discovered your shape ups this winter and love that you deliver effective workouts in 20-40-min durations! I have been going back to do the workouts on your archives. I just started a new job and have found it hard to keep up with my exercise routine with a new commute and longer hours, but this week, I managed to sub 2 steady states and your Workout 4 barre stength video from last year’s SSU. Looking forward to completing this year’s even if it’s all out of order and takes me longer to get it done. Thanks for putting these together!
No Nike+ data for my run today. I had to switch my run today because I worked yesterday morning, but when I went to bed last night there was 5% chance of rain during the window I would be out. Haha, yeah. We ended up turning around between miles 3 and 4 because my dad heard thunder twice, and then it started sprinkling a bit but nothing really noticeable.
Thankfully, we were almost back to the gazebo less than 2 miles from home when it really started to downpour. I took shelter there, and my dad volunteered to ride back and pick me up in the car. While I waited I jogged in place and ran between the two stone pillars in the shelter, actually managing to get in over another mile that way. 🙂 In order to still get in the 3 miles I missed out on today, I’ll likely just tack on an extra mile or so a couple days this week.
Saturday – WO #3 and walk
Sunday – bodyweight circuit & Yoga!