Summer Shape Up 2012: Week 1 Workout

Hey everyone!

Here are the details for the first week’s workout:

-As I mentioned before, do this workout on nonconsecutive days, 2-3x per week this week (max). For even better results, follow the calendar on the intro page.

-Warm up 5-7 minutes before starting your workout, moderate intensity, cardio of choice

-Workout 1 is intended to be completed circuit-style, so you’ll move from one exercise to the next with little to no rest in between. After you finish going through the circuit 2-3 times (total), you’ll get in your HIIT cardio of choice.

-HIIT: For this week, we’ll be doing 15-20 minutes ofΒ high intensity intervalsΒ with cardio of choice. 1:30 recovery, 30 seconds as fast/hard as you can. For the “hard” part of the interval, increase speed, resistance or a combo of the two. Whatever you do, you should be huffing and puffing! If you’re at home, try doing some plyometrics for your “hard” part- mountain climbers, jumping jacks, jump squats, jumping lunges, high knees are some good choices.

-Remember to cool down and stretch following each workout. The foam roller is your friend πŸ™‚

-This week, I’ll also be posting a Bedtime Ab Burner.

-If you only want to or have time to do one portion of the workout, feel free to split up the circuit and the HIIT cardio.

Here’s what the moves for this week’s workout look like:

A printable how-ya-doin’:

And form cues:

1. Feet are wide with toes turned out, elbows glued to your sides. As you raise the weights, try to bring your thighs parallel to the ground. On the way up, flip the weights and come up into an upright row. Remember to squeeze everything (especially your booty!) as you come up. Go for 12-15.

2. Make sure to really rotate and use your obliques for the “toe touch” portion. 10 push-ups, 4 toe touches on each side. Do this twice.

3. Back is flat, abs are engaged and keep your arms close to your sides. Aim for 12-15.

4. Make sure not to rest for any portion of this exercise- tap lightly to come down and push through the front foot to come back up. 10 on the left, 10 on the right.

5. Engage your abs and exhale to come up. 10 of the first exercise, then flip onto your back and do 10 of the second exercise. Use control as you lift off and make sure to go for slower, high quality movements.

6. Walk the plank 4 steps to your right, 4 to the left, 4 mountain climbers on each side- try for 2 rounds. Key is to keep your booty down in line with the rest of your body.

*Repeat exercises 1 through 6 1-2 more times for a total of 2 to 3 times all the way through the circuit.

*Follow with HIIT (15-20 minutes, 1:30 easy, 0:30 HARD), cool down and stretch.

 

This week’s bedtime ab burner is meant to be completed at night, just before bed on the days indicated in the intro post and calendar.

Here’s what it looks like:

-25 regular crunches

-10 circle obliques in each direction

-25 frog crunches

-25 side to side crunches (total)

-Plankstravaganza:

-Regular plank – 3 rounds of up for 10 seconds, rest for 3 seconds

-10 hip drops on the right

-Regular plank- 3 rounds of up for 10 seconds, rest for 3 seconds

-10 hip dropsΒ on the left

Stretch, then zzzzz’s πŸ™‚

 

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110 Comments

  1. Julie on June 11, 2012 at 1:32 pm

    Cannot wait to hit the gym with this in hand tomorrow. My sister and I are definitely joining in with you!

  2. Jessica on June 11, 2012 at 1:36 pm

    This is so great! I can’t wait to get started! Question about HITT so I could do 15-20 minutes on the treadmill and do 30 seconds hard and then 1:30 easy, but you NEVER stop actually moving, right? Thanks so much for putting this on! πŸ™‚

    • Fitnessista on June 11, 2012 at 1:36 pm

      exactly- you’re going the whole time

      • Jessica on June 11, 2012 at 1:46 pm

        Great, thanks!

      • pluvk on June 11, 2012 at 2:55 pm

        Thank you! That was a question I had, too. πŸ™‚

    • Kayla on June 11, 2012 at 1:41 pm

      That’s what I do, Jessica — I find the treadmill is the easiest for HIIT workouts. I do 5 minutes of warmup at like 4 or 4.5 mph, then 1:30 at 5 or 6 mph, then :30 at 7 or 8 mph, and repeat the 1:30/:30 combo till I’ve done it for 15 or 20 minutes, then I do 5 minutes of cool down at 4.5 and slow it down until I’m at a slow walk.

  3. Nicole @ Making Good Choices on June 11, 2012 at 1:44 pm

    cant wait to try this workout!

  4. Robin on June 11, 2012 at 1:49 pm

    I’m excited to get started but I have a question about pushups. I have calcific tendinitis in my shoulders and they’re feeling weak lately. Is there another exercise I can substitute for now? Thank you!

  5. Angela @ Eat Spin Run Repeat on June 11, 2012 at 1:51 pm

    This is amazing Gina! You’ve put so much effort into the videos and the photos – this must have taken ages! Love it!!

  6. Pinky on June 11, 2012 at 1:57 pm

    Looks awesome Gina! I really really like the inclusion of the video, makes a great place to check for form.

  7. Alicia on June 11, 2012 at 1:59 pm

    Really appreciate the video!!!! Can’t wait to try it out tomorrow!!! Thanks for all your hard work!

  8. Natalie on June 11, 2012 at 2:10 pm

    Great video! I have been doing mountain climbers wrong!

    • Fitnessista on June 11, 2012 at 2:29 pm

      You can do it the other way too- this is a slightly more challenging variation πŸ™‚

  9. Michelle on June 11, 2012 at 2:20 pm

    If you are tight on time, is it possible to break up the workout…doing the HIIT part separately from the weight workout, but on the same day?

    • Fitnessista on June 11, 2012 at 2:28 pm

      For sure!

      • Michelle on June 12, 2012 at 1:03 pm

        So glad. I broke up the workout…and worked up a major sweat twice yesterday!

  10. Clare on June 11, 2012 at 2:24 pm

    Yay, really excited to try this tomorrow (first time I’ve ever said this about working out!), I’m going to put together a new work out playlist tonight for extra motivation. Thank you so much for putting so much time in to this, the video is really great.

  11. Irene on June 11, 2012 at 2:24 pm

    Thanks Gina! I’m at work, so I can’t watch the videos, but I think I’m going to try your workout later this week! Exciting!

  12. Jennifer on June 11, 2012 at 2:26 pm

    I LOVE this! I am a new group fitness instructor and I will be incorporating these into my classes. Thanks so much for all you do!

  13. Katie A on June 11, 2012 at 2:50 pm

    This looks AWESOME, Gina!! A big thank you for all the time you put into it, and I am already excited for an early morning AM workout which is miraculous in and of itself πŸ™‚

    • Katie A on June 12, 2012 at 10:30 am

      Update: did it and loved it!! It was so quick – had me in and out of the gym in under an hour (HIIT and all!) but definitely efficient. I can feel a satisfying soreness in my muscles already! Thanks again for all the hard work on this – so very much appreciated!

      • Fitnessista on June 12, 2012 at 11:57 am

        BOOM. great job!!

  14. Amy Prentice on June 11, 2012 at 2:51 pm

    Love the workout! Thanks so much for sharing. Can’t wait to get started this afternoon!!

  15. Edie Reed on June 11, 2012 at 2:53 pm

    This is awesome!! Great job!

  16. Laura on June 11, 2012 at 2:56 pm

    Can you do HITT on an elliptical? I hate treadmills and only like running outside, but the ellipticall or stairmaster is where I usually get my cardio.

    • Fitnessista on June 11, 2012 at 3:40 pm

      yep, any cardio you’d like!

  17. Diana on June 11, 2012 at 3:13 pm

    What size weights do you recommend using?

    • Fitnessista on June 11, 2012 at 3:39 pm

      it will vary- but challenge yourself. for the last couple of reps, you should have to push yourself without sacrificing form. for the bicep curl/upright row combo, i used 12s and for the row/tricep i used 15s

  18. Bethany on June 11, 2012 at 3:17 pm

    So stoked there’s a video and tips all right here! I loved the shape up last summer but this is 10x more helpful!

  19. Julie on June 11, 2012 at 3:33 pm

    Love, love, love this. Question: I don’t have a bench to step up – is there any alternative workout for this? Thanks!

    • OneFitTwoFit on June 11, 2012 at 6:09 pm

      maybe stairs, or a step stool, or a step aerobics bench, or a chair that you trust to hold your weight? it will be a higher step, so maybe you could just cut down on the reps? just a thought. =)

  20. Aspire on June 11, 2012 at 3:57 pm

    Cheers Gina, looks great and I’ll definitely be trying this one out tomorrow! Can’t wait. Your a star!!

  21. Emma on June 11, 2012 at 4:07 pm

    I just did this workout – its going to burn tomorrow, LOVE IT!! This is fab!

  22. Alexis on June 11, 2012 at 4:15 pm

    Wow. Just did this and it totally kicked my butt!! I did a long run yesterday and tomorrow is a forced day off due to having to be at work early then having a night out planned afterwards, so I decided to do some swapping around and do workout 1 today, with yesterday as my steady state, tomo as my active rest (will still walk the pup in the late evening when I get home!), and then Wednesday will be steady state and hopefully I’ll be back to your calendar on Thursday:) I loved today’s workout! My shoulders especially were burning by the end. The last set of push-ups was killer. I just bought TurboFire recently so decided to use HIIT 15 as my HIIT! I am going to try to incorporate those DVDs as much as I can (I never planned to follow their calendar bc I like more strength training and I’m also a runner). Question- do you think it’d be ok to use some of the DVDs for the steady state days, like Fire 30 or 45? Or are those not good since they’re not steady state? Any suggestions where I could add them in?

    Thanks for the great sweat!

  23. Kristie on June 11, 2012 at 4:49 pm

    So you don’t do #6 after the first go-through?

    • Fitnessista on June 11, 2012 at 4:51 pm

      yes, add it in there! originally there were 5 exercises and i added that one πŸ˜‰

      • Kristie on June 11, 2012 at 5:24 pm

        Do you want to edit this post then so it’s a bit less confusing? Right now it says to “Repeat exercises 1 through 5 1-2 more times for a total of 2 to 3 times all the way through the circuit.” Thanks for the quick response!

        • Fitnessista on June 11, 2012 at 6:10 pm

          Yes I’ll fix it ASAP

  24. Meagan on June 11, 2012 at 5:01 pm

    Just printed off my cheat sheet and heading to the gym! This looks like such an awesome workout, thank you so much for putting it together! πŸ™‚

  25. Allyson on June 11, 2012 at 5:18 pm

    This looks awesome! Can’t wait to get it started. Thanks for the video, it is very helpful!

  26. meghan on June 11, 2012 at 5:39 pm

    Thank you so much for taking the time to do these! I’ve shared the link with all my friends and we’re going to help keep each other motivated this month.

  27. Raya on June 11, 2012 at 5:49 pm

    Whew! Dripping sweat and I’ve only done 2 rounds!!! Great job Gina!

    • Fitnessista on June 11, 2012 at 6:43 pm

      amazing!!

  28. OneFitTwoFit on June 11, 2012 at 6:01 pm

    you rock so hard right now. THANK YOU.

  29. Caitlin on June 11, 2012 at 9:12 pm

    Just did this workout…since my tuesdays and thursdays are 12 hour work days, it’s hard to get a visit to the gym in so i’m swapping the days on the calendar for myself πŸ™‚ I feel so invigorated and not exhausted, which is great! Tough on the arms πŸ˜‰ for my hiit, I didn’t sweat as much as I would on a treadmill, but I just did intervals in my house…jumps and stuff. THANK YOU for doing this Gina, it’s so much easier to follow a set, doable, not insane or unhealthy plan! And it was FUN too!

    • Fitnessista on June 11, 2012 at 9:15 pm

      yay, i’m so glad you liked it!

  30. Erin on June 11, 2012 at 10:23 pm

    if you can’t “walk the plank” due to space reasons in the gym… what would be a suitable substitute? maybe plank jacks?

    • Caitie on June 12, 2012 at 10:57 am

      I did the workout this morning and also have space issues, so I did plank-ups instead of the walks (http://www.youtube.com/watch?v=fvP7agKYPoM).

      • Fitnessista on June 12, 2012 at 11:56 am

        perfect modification- thanks, caitie!

      • Erin on June 12, 2012 at 8:17 pm

        ah good idea! thanks πŸ™‚

  31. Westy on June 11, 2012 at 11:41 pm

    Thank you!

    Cant wait to join in πŸ™‚

  32. Kate on June 12, 2012 at 2:54 am

    This is great and I plan to join in for the first time. I’m trying to tone up after my second baby and your workout ideas are perfect for keeping me moving and motivated during naps. Looking forward to getting my friends involved!

  33. Jessy (squeezetheday) on June 12, 2012 at 4:22 am

    I never follow designed workouts (I just do some exercises) but I might do this … it looks like something I’d do on my own and it seems doable in my own room. I love that there are both videos and pics. I look forward to more workouts!

  34. Jenny on June 12, 2012 at 5:08 am

    Awesome work out!! Can’t wait to get started! I am doing the Warm up on my stationary bike right now!

  35. Natalie@fitjamericangirl on June 12, 2012 at 7:36 am

    Did it this morning! I really got sweating on that one! Great job.

    • Fitnessista on June 12, 2012 at 12:00 pm

      great work!

  36. Ashley on June 12, 2012 at 9:15 am

    Just did this at the gym this morning! Such a great start to the day!

    • Fitnessista on June 12, 2012 at 11:59 am

      <3!

  37. Hillary on June 12, 2012 at 9:56 am

    Did workout 1 last night since I am not sure I will get to the gym today. Great workout!

    I have a slightly bum wrist so I made the following modifications:
    – Pushups on my knees and Russian twists with 10 lb dumb bell instead of toe touches (I tried but they hurt my wrist too much).
    – Jumped rope instead of walking the plank/mountain climbers.

    Looking forward to the weeks ahead!

    • Fitnessista on June 12, 2012 at 11:58 am

      great modifications!!

  38. Liz on June 12, 2012 at 9:56 am

    I did this last night (today is my active rest day with Wednesday being my steady state day) and it was amazing! Well done, Gina!

  39. Catherine on June 12, 2012 at 10:16 am

    Thanks SO MUCH for posting this workout/staring this year’s Summer Shape Up! I’m traveling for the next 6 weeks, and workout #1 was perfect for someone who’s staying in a hotel with limited space. Great, fast-paced workout (though I had to improvise water bottles for weights). Did HIIT on the stairs of the hotel πŸ™‚

  40. Melodie on June 12, 2012 at 10:39 am

    a printable? you are amazing. πŸ™‚

    • Fitnessista on June 12, 2012 at 11:58 am

      just for youuuuuuu πŸ˜‰

  41. Cara on June 12, 2012 at 10:47 am

    Hey Gina-
    First time commenter over here but long time reader! Just finished both parts of the summer shape up!! So great! Loved the combo of weights and thanks to the HIIT I’m nice a sweaty! Thanks for all the awesome workouts to get me out of my repetitive regular schedule!

  42. Caitie on June 12, 2012 at 11:03 am

    I’m excited to say that I’m participating in this year’s SSU. I’ve been reading for a while, but never joined a challenge before! However, I need to switch up my lifting routine (really more of a rut) and this is happening at the perfect time. I did Workout 1 and HIIT on the stairmaster this morning and had my booty handed to me! Thank you so much for putting this together!!

    • Fitnessista on June 12, 2012 at 11:56 am

      so awesome! i’m glad you liked it and so glad you’re working out with us πŸ™‚
      xoxo

  43. Shanii on June 12, 2012 at 11:39 am

    Boo πŸ™ I’m not part of a gym and I have bad knees so squats and lunges and stuff are terrible for me… I guess I’ll do what I can do….

    • Fitnessista on June 12, 2012 at 11:54 am

      do baby movements and see if that feels ok

  44. Aly on June 12, 2012 at 12:10 pm

    The video is so helpful! Completed the workout today and felt the burn but will up the weights for the next session to feel a bit more challenged. Thanks for putting so much effort into this!

  45. Anna Crouch on June 12, 2012 at 12:54 pm

    Yessss!!!! Thank you! I am in a total work out rut. This is perfect! I did the first part so far, and it was great. Already sweaty! Now moving on to cardio πŸ™‚

    • Fitnessista on June 12, 2012 at 2:49 pm

      git it πŸ™‚

  46. Shelby on June 12, 2012 at 1:10 pm

    Hey Gina! I started the shape up yesterday and I’m so excited to really challenge myself and see results! I do have a question though. I know with traditional squats you’re really supposed to push your booty back, but I come from a ballet background, so is the plie squat more of a traditional dance plie or are you still pushing your booty back? Thanks!

  47. Maria on June 12, 2012 at 1:39 pm

    this looks great! I will do what I can right now, but after baby’s born and I have the go ahead to workout I’ll do the whole thing…unless you’re going to have a fall shape-up? Question for you, something I’ve always been curious about, do you use a tripod to video tape these or does someone come with you? I ask because I never see anyone else in the mirror! haha! πŸ™‚

    • Fitnessista on June 12, 2012 at 2:44 pm

      i set the camera on different pieces of equipment haha

  48. Magda on June 12, 2012 at 1:48 pm

    Fudge, tried to watch the video but I can’t since I’m in Germany because of the music copyright laws πŸ™ Oh well, the pictures will have to do πŸ™‚

    • Fitnessista on June 12, 2012 at 2:43 pm

      boo!

      • Fitnessista on June 12, 2012 at 2:44 pm

        let me know if you have questions about anything!

  49. Stefanie S. on June 12, 2012 at 2:15 pm

    Just finished the circuit and I’m SOAKED with sweat! Can’t thank you enough Gina, I needed this workout upgrade!

    • Fitnessista on June 12, 2012 at 2:43 pm

      awesome!!

  50. Lisa on June 12, 2012 at 2:18 pm

    Booo, can’t watch the video in Germany! Music isn’t allowed! thanks anyway though, I’ll just use the written word πŸ™‚

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