August 2014 Workout Calendar
SNEAKY GIVEAWAY: For some bizarre reason, comments are not showing up! I tried to enable them, but still not working. To apologize for my fail, I will send TWO heart rate straps and goodie packages. Comment to enter here. <– click and comment
August, we’re coming after you! Here are the links to all of the above workouts + cardio guidelines: (As always, warm up and cool down adequately. Check with a doctor before making any fitness changes and honor your body, your unique needs, and modify as needed.) HIIT the Hill Workout Energizing stretch Stability ball workout (1-3 times) + 20 minute HIIT: 30 seconds easy, 30 seconds HARD x 20 rounds Arm burner + 20 minutes hill work (increase the incline every 30 seconds until you reach your max. Hold it for 1 minute and then repeat until 20 min are up!) Lean lovely leg burner + 15 minutes jump rope intervals (15 seconds on, 15 seconds rest x 30 rounds) Burn it to earn it circuit Sweat and burn circuit + 15 minutes steady state WSU Week 4 cardio Total body barre burner + 15 minute steady tempo (push your pace and maintain it for 15 minutes) Sun’s out guns out arm burner + 20 minutes HIIT (30 seconds on, 30 seconds off) HIIT and Row cardio + Barre burner SSU Week 4 Strength barre workout + 15 minutes steady HIIT challenge: 15 seconds on, 15 seconds off for 5 minutes; 30 seconds on, 30 seconds off for 5 minutes; 1 minute on, 1 minute off for 10 minutes Need a band aid? Arm burner + Leg burner + Ab burner SSU Week 3 Strength test: set a timer for 5 minutes. Write down your max amount for each of the following exercises during a 1-minute span: squats, squat jumps, pushups, tricep dips, plank (how long did you hold in that minute). Write down current bicep curl weight, overhead press weight, chest press weight. Keep these numbers in a safe spot so we can compare again next month!! Are you joining in the fun? Leave a comment below each time you get in one of the above workouts. At the end of the month, I’ll send a fun giveaway pack to a lucky winner. Pin this post and keep it in a safe place! Share with some friends if you’d like a workout buddy along the way, too. You know I’m cheering you on! Here’s to a fit, happy and healthy August. xoxo Gina
Love that this includes a strength test. I’ll do my baseline tonight.
Love it! Thanks.
I am in! Love this!
Sounds awesome! I’m in! Illness unfortunately got the best of me during the summer shape up. Hoping August will be better!
Love the months workouts! Excited to find my baseline and see how much I’ll improve! Thanks Gina!
Thanks for this! Motivation to finish out the summer strong!
This is just what I needed! I’m in!
Excited to join in! I’ll be modifying a little bit with my gym classes. I take BodyPump on Mondays and Wednesdays. What would you recommend for Thursday’s workout? And would you recommend the HIIT on Monday and hills on Wednesday in addition to BodyPump? Thanks!!!
yes, you could totally do that!
I’m so excited for this!!!
I’m a planner and I hated planning out my workouts on a week by week basis. I like seeing a full calendar so there’s no surprises. Thank you thank you thank you for all you do for us!
happy to put them together for ya!
So glad you are doing this again!!!!
🙂
I am so excited about this! Thanks so much! I did my strength test just now and can’t wait to see where I am in a month.
Thank you!!
awesome! great work!
yay thanks gina!
So excited. I did my strength test today.
strength test results:
Squats – 38
Squat jumps – 28
Tricep dips – 15
Push ups – 11 regular + 14 modified
Plank – 30 seconds full plank + 15 knees dropped
Bicep curl weight – 12lb dbs
Overhead press weight – 12 lb dbs
Chest press weight – 12lb dbs
I’m looking forward to this! I can’t wait to see what the results are.
LOVE LOVE LOVE monthly workout calendars! Thanks so much Gina for sparing the time to put one together!
Did HIIT the Hill today and loved it! The time flew by! I copy and pasted the workout onto a word document so that I could have it at the gym, but is there a way to print it directly from your site?
Thanks for an awesome workout!!!
HIIT the Hill done! I am a sweaty mess but glad I did it!
Hit the Hills Done! I know I will be feeling it tomorrow. I do have a question through. After you increase your speed do you decrease it to recover and hen maintain that pace for the rest of the workout? That is what I did but wasn’t sure if I got it right.
yes, that’s exactly right!
Great! Thank you for the reply
Following along from Afghanistan. Day one done! Thanks for posting this Gina!
so awesome!!! keep up the great work <3
So excited!! Takes that planning effort off my plate 😀 THANK YOU!!!!!
Energizing stretch done! Much needed after yesterday’s hills!
Thank you!!!! This is the best! You’re making one exhausted, stressed out grad student so much healthier. Workouts tend to be the first thing to go when I’m feeling overwhelmed, but hopefully by taking the planning out of it (and because your workouts are SO FUN), this will make it easier to stick with an exercise regimen.
I did the HITT the hill workout yesterday.
Thank you so much for posting, this is fantastic!
Hour long run today.
Walk/jog for 45 mins! Love switching up my routine
I don’t have a stability ball. What would be a good workout to swap for that one?
My legs were too toast on Friday to do the hill workout, so I did an easy 30 minutes of steady state on the treadmill and then the stability ball workout.
I’ve been slacking off..ugh. I did HIIT on Friday.
Strength test
Squats – 21
Squat Jumps – 25
Pushups – 16
Tricep Dips – 14
Plank – full minute
Right now I’m going to do HIIT. Tonight should be a long run.
hey gina & everyone!
i’m on the lookout for a good fitness (activity like runs, workouts, strength of some sort) journal, any good recommendations?? thanks!!
I went back and did WSU #4 and it was a blast! I’m still repeating Summer Shape up … Well, technically I’m just adding the SSU workouts, one per week, into my regular routine and this is the last week. Eight weeks really flies by!
Arm burner and 20 minutes kickboxing. I can’t move my arms…
Had PT yesterday so I am switching up my rest day and doing stability ball and HIIT. Today !
Did the Stability ball workout yesterday. It was awesome, though I did have several ungraceful moments there… Thanks so much for the motivation!
I needed yoga tonight so I listened to my body.
I just wanted to comment about how much I’m liking changing up my splits! I have done full body workouts for a longggg time now, and it’s so refreshing to do upper/lower body again! My arms are feeling it from yesterday, and my legs will be soon from this morning.
:)!
Today’s workout done! Although I substituted mountain climbers for jump rope – since I don’t have one of those.
Leg burner done! Ouch!
Catching up on workouts for the week. Did the arm burner, one round of the leg burner and 15 of HIIT with the jump rope. Never used a jump rope to get my cardio in. I liked the switch up!
awesome job!
Just did the stability ball workout in my living room 3 times through! Can’t wait to feel it tomorrow. Thank you!
When you said leg burner you weren’t kidding. I’m still feeling it. This has been great so far, thanks for the hard work you did putting it together – it has definitely been a motivation.
Just did 3 rounds of the Burn It to Earn It Circuit! It was a quick little workout, but super invigorating!
Just finished the “Burn it to Earn It”. Shocked me that I only got two rounds in! I thought I was hustling.it will be a nice way to gauge improvement if at can get in more next time! Going to try for a nice long walk tonight once it cools down.
I went for a run tonight, did 50 pushups and did the leg burner.
Holy crap! The WSU Week 4 cardio is brutal (but awesome)!!!!!
This is great! Thanks for sharing!!
Love the new look of the blog! Makes it easier for me to find the recipes I use all the time! Thanks again!!
Loving the blog updates…it all feels and looks so fresh!
thank you, amy!
This is the most I’ve been able to stick with a calendar and I’m loving all the variety! I have so much more energy and confidence now as the summer is coming to an end. Thanks for the motivation and guidance! Awesome August, Indeed.
I did so much better with the Summer Shape Up. I think it’s because I get overwhelmed looking at a monthly calendar versus just the week. lol Weird I know….I’ve been repeating some of the SSU moves and incorporated your HIIT to my weight training. Making a difference. Thanks!
Love the look of the new blog. I hope you are pleased with it as well! Look forward to seeing your weekend recap on Monday 🙂 Have a great one! Thanks for the giveaway as well!