SSU 2013 Week 1 Workout and Meal Ideas

So excited you’re here! I hope you’re PUMPED to kill it next week. Make sure to print out your weekly calendar (in the newsletter) and stay tuned for the Summer Shape Up intro page (posted Sunday) with all of the details.

SSU 2013

In the meantime, I wanted to give you the week 1 meal ideas and workout in advance so that you can plan for the upcoming week.

Ssu2013 week 1 workout
The week 1 workout consists of mostly supersets of the above moves.

Here’s what you’ll do:

(Optional dynamic stretch and foam roll)

Warm up for 5 minutes, cardio of choice

Complete the following workout:

1) Walking lunge with a twist a knee lift. Holding a moderate dumbbell, 15 on each leg.

2) Superset 1: weighted squats and squat jumps (3 sets, 15 each). You’ll do 15 weighted squats immediately into squat jumps (15). Squat, squat jump, squat, squat jump.

3) Superset 2: bent-over wide row and pushups (3 sets, 12 each). Alternate between your 12 bent-over wide rows and 12 pushups, modifying (on your knees) as needed. Try to avoid resting in between exercises.

4) Dumbbell swing. This is an awesome glute and core workout! Check out the tutorial on this site. Do 2 sets: of 15-20 on each side.

4) Superset 3: knee tuck and tricep dips (3 sets, 10 each). Come into a plank position with your feet raised on a sturdy bench or chair. Use your core to bring one knee in towards your chest then back to start position. Complete 10 on each side before going into your triceps dips. For the dips, bent knees will be easier than straight legs, and if you’re looking for a challenge, lift up one leg)

5) The banana (20 total): Come into a V-up (exhale on the way up), then roll onto your stomach and lift up into a back extension. Roll back up into your V-up, back to the superman.

*Follow with cardio as indicated in the calendar.

Cool down and stretch.

Some meal ideas for week 1:

(*= can be made on Sunday and stored in the fridge or freezer for the week)

Pancake  1 of 1 5


Smashed avocado and one egg on top of toast

*Chia pancakes + one egg

Egg burrito with fajita veggies, cheese and salsa

*Breakfast cookie

*Perfect protein pancakes

Nut butter on one slice of toast and a small smoothie

Eggs, bacon (turkey or tempeh bacon is great, too!), small bowl of chia pudding

Salad  1 of 1 2


*Crustless quiche with salad

*Tempeh tacos with black beans and sautéed zucchini

*Carrot/beet/bean burger on whole-grain bread with salad

*Grilled/baked protein with sweet potato and veggies

Chicken or veggie coconut curry and quinoa

Homemade Cobb salad


Snacks (2 snacks each day)

*Amazeballs (2)

*Veggies and hummus

Fresh veggie/fruit juice with a *quinoa muffin (savory or sweet)

*Chicken crust pizza with lots of veggies and/or cheese

Fresh fruit and some cheese

Juice and fruit  1 of 1


*Sweet potato brownies

Glass of wine or small cocktail

Dark chocolate

Baked apple with a drizzle of almond butter

Anything you love that you don’t want to kick out of your life. Since we’re working on fitness gains, I would just recommend keeping portion control in mind. At the same time, don’t make anything off limits; it will just make you want it more.

Dessert tray

What are you planning and prepping for the upcoming week? Leave a comment with your meal plan and this Sunday, start to make it happen!!




  1. Dot on June 4, 2013 at 11:49 pm

    Haven’t really managed the eating part this week but just did WO1 after warming up with your last 2 Sage zumba dances (loved hasta que salga el sol), not going to follow with more cardio as a) the baby will wake up soon and b) I did a spin class last night that kicked my butt. WO1 kicked my butt too! Couldn’t figure out how to combine squats with squat jumps while holding a weight (maybe I’m just totally uncoordinated) so I just split them into sets, and I absolutely cannot do the banana – definitely can’t keep my legs straight so had to modify. Awesome workout though, just what I needed after an early wake-up with a teething baby and feeling rather “blah” all morning. Looking forward to a stretch and shower now followed by lunch 🙂 Thanks Gina!

  2. Britt on June 5, 2013 at 9:18 am

    Day 3 finished!!

  3. Cherlyn on June 5, 2013 at 11:01 am

    Day 3 done!!!

  4. Samantha on June 5, 2013 at 11:54 am

    Doing good, did my HIIT this morning…although maybe not quite as intended, but a good workout anyway. I am doing the workouts later in the day (it seems to work better in my schedule) but excited to do it again. I felt great after Monday!

  5. Danica @ It's Progression on June 5, 2013 at 1:19 pm

    Just finished my workout for the day! I’m loving “workout 1”!

  6. Jo on June 5, 2013 at 4:30 pm

    I’m switching the days around a bit and have done my second round of Workout 1 now. The squats to squat jumps are a killer! I’m having to really talk myself through to the end of the workout, but feels like such an achievement to complete it!

  7. Lenore on June 5, 2013 at 6:36 pm

    I’ve been recovering from a half-marathon, but managed to do a modified hill challenge to loosen up the muscles. 🙂

  8. Jen on June 5, 2013 at 7:41 pm

    Day 3 complete!

  9. Nicole on June 5, 2013 at 8:06 pm

    Another early morning- feels great to get my workout done before the whole family is awake!

  10. Emily on June 6, 2013 at 7:04 am

    I’m using the workouts for strength days in my half marathon training. Wow! Those banana things are nuts!

  11. Greta on June 6, 2013 at 9:06 am

    Checking in for Wednesday. Workout 1 was easier the second time, but the hill challenge was killer…in a good way! That’s probably just the type of challenge I need to increase my running (just typoed “funning” haha) speed. Thanks!

  12. Ariane on June 6, 2013 at 9:31 am

    Workout 1: one more reason to hate bananas.

  13. Leah o on June 6, 2013 at 10:20 am

    Finished workout 1 and the hill workout yesterday, it was awesome! I just ran hills outside

  14. Cate on June 6, 2013 at 11:12 am

    I actually prefer the bananas. V-ups kill me! Just completed WO#1 and the hill climb (still one day behind). I am once again a sweaty mess! Looking forward to active recovery day tomorrow.

  15. Julie on June 6, 2013 at 4:12 pm

    I switched up my days — did yoga yesterday and doing Wednesday’s workout today. Is vinyasa (think power) yoga considered active recovery, or is it more like cardio? Anyone know?

  16. Alycia Wilson on June 7, 2013 at 7:58 am

    On Thursday for active/recovery I played co-ed softball and went for a 3 mile run with my pup. I love workout one! It makes my thighs sore and I like it! Bring on week two. Keep up the good work fellow Summer Shape Uppers! 🙂

  17. Dani @ Run Daniella Run on June 7, 2013 at 11:24 am

    Checking in! Week 1 is super intense! I had to modify for today’s workout because I have a half marathon tomorrow and can’t have ridiculously sore legs tomorrow. Excited for week 2, had no idea how intense these workouts would be!

  18. catherine c. on June 7, 2013 at 7:29 pm

    checking in! Just did WO 1 and some cardio! 🙂

  19. Colleen on June 8, 2013 at 11:55 am

    I was definitely worried about dying during the last day of workouts this morning, but I did it! My legs are sooooo sooooore, and I am definitely looking forward to resting the rest of today and tomorrow. I am guilty of not resting enough during my past training programs, but I don’t think I will be skipping tomorrows rest!!! Looking forward to starting week 2!

  20. Erin on June 8, 2013 at 3:23 pm

    checking it! wo1’s third installment is complete! this week was great.. switching gears from my regular running and yoga grind (happy grind!), so thank you so much for this. gina! looking forward to week 2!

  21. Tracy on June 8, 2013 at 7:51 pm

    Not gonna lie, today’s wo#1 was tough for me to complete! Up too late last night 🙁 But I did it 🙂 Yay!

  22. Shay on June 8, 2013 at 10:06 pm

    Wow! Those squats still killed me…I guess I’m going to have to keep working on those after Shape up!

  23. Jacke on June 10, 2013 at 8:01 pm

    I’m a week late but just finished workout 1 and did the HIIT cardio- both killed me but so glad I got it in!!

  24. Ashley on June 11, 2013 at 1:05 pm

    I had some great eats last week and stayed on track with only a few minor slip ups (2 cookies!). My work schedule is kinda crazy so I had to change the SSU schedule to fit just a bit better. Mon: cycle cardio + barre class. Tuesday: cycle + Yoga, Wednesday Bi’s and Tri’s with jump rope cardio. Thursday: lower body. I worked 12 hour shifts @ the hospital Thursday – Saturday (night-Sunday morning) and usually I don’t do any fitness on those days since I’m wiped after a shift. So instead, I rode my bike to, and from work. It was a little under 3 miles each way with small hills. Sunday was recovery.

  25. Claire on June 11, 2013 at 1:07 pm

    I wasn’t able to follow the workout plan exactly because I was travelling, but I did workout 1 twice and it was awesome. Totally kicked my butt. Thank you!

  26. Shannon on June 11, 2013 at 2:43 pm

    Just started week 1 yesterday and it was great! I’m feeling it today though, I think I have a new sore muscle every time I get up from my desk 🙂

    Thanks Gina!

  27. SPR on July 22, 2013 at 12:00 pm

    love your blog! trying to read it abroad!

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