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.
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.
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)
Breakfasts:
Smashed avocado and one egg on top of toast
*Chia pancakes + one egg
Egg burrito with fajita veggies, cheese and salsa
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
Lunches/dinners:
*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
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
Dessert:
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.
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!!
xo
So excited! Can’t wait to start my SSU! And plus the food!!!!
Man, that stuff looks so good. I have been making your amazeballs for months as my pre and post workout snackage (with my own versions). I love them. In fact, I have to make so many b/c hubby likes them now too!
Woohoo! I’m ready!
I can’t wait to get this started! I was just wondering if you could explain a little better some of the workouts or show a video or pictures of them. I feel so inexperienced in the gym and some of the names of exercises I just don’t know and don’t know exactly how to do them. Thanks!!
M-F will be protein pancakes or a shake for breakfast, tilapia and sweet potato with cucumbers/red pepper for lunch. Veg/hummus & amazeballs for snacks! Dinner will be quinoa with a protein and veg!
thank you so much for this. 🙂
I don’t have a bench or sturdy chair at home. Suggestions?
Heather, I’ve used my couch or a hotel room bed for tricep dips before. Works just fine! For the knee tucks, I think you could use the same couch/bed and maybe just take off your shoes for that move. I have also done knee tucks from plank position (feet on the floor). It’s slightly less challenging but will get a similar effect.
<3 this! Would love if you posted videos, just to help know if I'm doing the moves correctly and with proper form. Thank you for all you do this is excellent I can't wait to start!
You planned this at the BEST time for me! Summer is just starting and I really need to get more active! AND the rest day you have planned JUST so happens to be the day of my high school graduation AND that sunday (the other rest day) is the day of my graduation party. Perfectly planned! So I am planning on making a ton of pancakes to have in the fridge on Sunday night for the week (except for Wednesday. That’s my senior breakfast at school!) but my dinner ideas for this week are:
Monday: Chicken with a healthier version of a pancetta cream sauce (as healthy as I can get it!)
Tuesday: Salad beast!
Wednesday:Chicken ceaser salad
Thursday: GRADUATION DAY!!!!! Dinner out
Friday: Chicken with a peach glaze and walnuts
Saturday: Grandparents in town so most likely pizza (I’ll have a big salad and a tiny slice)
So excited for this!!! Thank you for taking the time to do this for us Gina!
Super excited! Love getting the details in advance also so I can start on MY monday (i’m 16 hours ahead of you). I’m ready to get my butt back into shape. An overseas move and getting settled has made a workout routine/motivation difficult! YAY for summer shape up!!
This could not have come at a better time. I’m so happy to have been able to sign up for this summer’s challenge. I cannot wait to get started!
I am soooo making those sweet potato brownies too!
I’m definitely prepping some Cobb salads! I am a big salad fan. I’m also going to be making some fish tacos, summer rolls, and maybe try out your coconut curry. 🙂
Did this workout yesterday, so effective! Definitely feeling it today.
I’m so excited! Grabbing a new notebook and water bottle today to celebrate! 😀
Do we repeat this workout everyday week one? I’m having a blonde moment 🙂
I’m so excited!
On the calendar it mentions a Hill Challenge on wednesday, what exactly is that? Also is steady state just mean a set speed/incline/etc. for a bike or run or elliptical for the specified time? Thanks!!
Can’t wait to start!!
I’m ready, I’m ready!
Definitely going to be doing a lot of salads and smoothies this week. It’s SO HOT in NYC!
I agree that video demonstrations of the moves would be helpful. Want to make sure I’m doing everything correctly!
This is my first time participating in summer shape-up and I’m so excited!!
Had to do some schedule adjusting, so I just completed Monday’s work out this afternoon! My arms are pooped 🙂 I love keeping up with your blog and can’t wait to hear how fellow Shape Up-ers first day/week go!!!
I am excited to start the summer shape up. This is my first time doing your seasonal workouts but I am excited to try. I am getting a journal today and also some clean eats. (farmer’s market is today so its all good timing)
Sorry, don’t mean to be a pain, but you make reference to a calendar and maybe because I signed up late, but I never received it. Is there a way of getting that?? Thank you.
Just prepped tons of salad stuff for the week. Plan for fish tacos, buffalo chicken salad, shrimp stir fry and salmon cakes for dinners.
Hi Gina!
I tried to use the print icon but it is not printing the meals and workouts. 🙁
Excited to start this up! For some reason neither of my browsers (Safari and Chrome) will open with the details when I click on the Printer icon. I will write it down if it doesn’t work, but didn’t know if you had any suggestions on why it might not come up?
i’m not sure why the widget is acting weird. copy and paste into word and print that way!
Here’s my meal ideas for the week:
Monday – Black bean burgers with sweet potatoes fries and zucchini
Tuesday – Italian baked chicken roasted red potatoes and salad
Wednesday – Chicken taco bowl (shredded lettuce, chicken, corn, guac, salsa!)
Thursday – Salmon sweet potatoes and zucchini
Friday – Breakfast for dinner (most likely eggs with veggies, toast)
Saturday – OUT
Snacks – protein balls, string cheese, fruit, yogurt, almonds, popcorn, protein bars, hard boiled eggs
Breakfasts will most likely be something quick – green protein smoothies or breakfast cookies. Lunches will be leftovers or turkey avocado wraps with fruit/large salads!
Planning on prepping the burgers to freeze tonight, protein balls, boil eggs, wash/cut fruit veggies. Plan to be up at 5:30 am for my workout can’t wait!
Danielle-
MMM – love your chicken taco bowl idea:) Might have to ammend my meal plan to include that. YUM
SSU fits in perfectly with my gym’s June Wellness Month – I signed up for body fat loss so yay!
“Tha banana” looks like so much fun. Can’t wait to get started with workouts. I’ll also be doing my regular CrossFit WODs.
As for food/diet, I’m going to try carb cycling. I’m excited to make changes to my diet and see what happens. 🙂
Getting ready for tomorrow 🙂
so excited to start!!! I need this!! 🙂
I am so excited! This is exactly what I need to change up my workout routine…I have been doing the same lifting routine for a while. I kept meaning to add HIIT but it only happened occasionally. Prepared all of my clean food for the week and tried new recipes to keep me on track. I will do all 4 weeks, no backing out for me at the half way point!!!
Might try the breakfast cookie tomorrow, other breakfasts include plain greek yogurt with chocolate protein powder and organic musili and berries, or omlettes with veggies and always coffee and water
Lunches are usually a mix of salad, hummus or fish pitas, or veggie souffles with fruit or vegatables on the side
Snacks are frozen yogurt, trial mix, pop chips, dry cereal with peanut butter, or minimal ingredient protein bars
Dinners planned are:
Sunday: Spaghetti squash with edamane-Cilantro pesto (cooking light way to cook vegetarian) and spiced sweet potato fries with creamy avocado dip
Monday: refried black beans topped with soy cheese, quac, and salsa with TJ’s veggies & flax seed tortilla chips and cucumbers
Tuesday: salad with roasted peppers, tomatoes, slivered almonds, and garlic shrimp
Wednesday: TJs organic polenta and eggplant cutlets topped with salsa and a side salad
Thursday: eggs with veggies soy cheese and avocado and side of carrots and hummus
Friday: Leftovers from the week or veggie burgers since I leave for Chicago early Saturday
So pumped to start tomorrow! I think it’s really great that you do this – people pay lots of money for well-designed workouts like this, and you’re willing to share with all of us. It’s awesome!
I totally agree. I feel beyond lucky to have this opportunity.
Had a big TJs haul this morning! Excited to prep and cook for the week: carrot-orange juice, green juice at the end of the week with left-over vegees, protein fudge, perfect protein pancakes, ham and bean crock pot soup, chicken tacos, greek chicken salad, and GF turkey lasagna!
This is going to be tough, since I am traveling and staying with a friend while I finish up work here in Houston. I am going to be sure to keep clean snacks with me at all times so I don’t feel tempted to pick up fast food! I might have to switch around the off and active recovery day but I will get all the work outs in!
I can’t be the only one that already tried the banana. 🙂
Sunday prep:
Steamed eggs
Salad in a jar/homemade vinaigrette
Breakfast cookies (baked)
Chia bread
Whoo hoo!! Ready for the week!!
Still meal planning but here’s what I have so far:
Left over chicken & salad for a few lunches
Dinner for Monday & Tuesday is fish & veggies
I’m excited to get started.
Have amazeballs and boiled eggs ready for the week. Also have lots of fruits and veggies!
Tonight we had fish tacos. Some meals the rest of the week:
Chicken sausage with red cabbage and green beans
Venison nachos
Pinto beans & cornbread with turnip greens
And big salads for lunch!
Clocked in a couple miles on the treadmill today and did some core work.
This looks challenging! I can’t wait to start tomorrow :)!
This SSU has come at the perfect time. My biggest dietary goal is to include 5 cups of veggies into my day. I seem to struggle with that (unlike fruits where I down a whole pint of blueberries in one sitting). Lunch tomorrow is the only thing planned so far: roast beef, veggie, guacamole wrap with a salad and Italian vinaigrette
Breakfasts will be protein shakes, juices, kashi go lean and berries, Whole wheat English muffins and almond butter, AND LOTS OF EGGGSSSS!!!
Lunches are usually sandwiches, salads, leftovers.
Of course dinners tend to be Mexican themed. Quinoa, black beans, fajita veggies. Hot sauce. I’m really excited to try chicken crust pizza though. Cauliflower crust will be my next venture after that!
Do we do 3 sets of the lunge, twist, lift? Or is it just one set of 15 each side
one set of 15 each side 🙂
Thank you!! 🙂
Here’s what my meal plan for the week looks like:
Monday: turkey meatballs, side of zuchini and baked sweet potato
Tuesday: baked salmon, side of roasted cauliflower and brussel sprouts, acorn squash
Wednesday: salad salad salad! lots of greens filled with veggies and grilled chicken, i make my own dressing (bragg’s liquid aminos, bragg’s raw apple cider vinegar, olive oil, mustard)
Thursday: chicken meatballs, side of sauteed spinach and sweet potato
Friday: leftover chicken meatballs over spaghetti squash…probably sauteed zucchini on top also and mushroom…
what meatball recipe do you use??
Ready to do this in the morning. Thank you so much for taking the time to plan this, I’m so excited! It looks pretty awesome!
Breakfast cookie ready and waiting for breakfast tomorrow! Weights and mat set out for workout #1.
I felt like a baby who hasn’t quite mastered rolling over doing the banana today. Good thing it was in the privacy of my own home!
Just finished Workout 1 + HIIT! I definitely felt like I was working hard! 🙂 Excited to feel a little sore tomorrow!
Finished Workout 1 & 20 mins HIIT on the elliptical. It was rough getting started with the squats, but kept going. I was a sweaty mess by the end 🙂
Quick question on the row/pushup combo…is it a row down into a pushup alternating or 12 rows then 12 pushups for one set?
Really excited to try this!!
I prepped some lentil veggie burgers, Dreena Burton’s Goddess Garbonzos sandwich filling (mine will be on collard greens), a healthy zucchini loaf, protein bars, and green juice (phew!). Got all my groceries on Saturday and I am ready to Shape Up! Can’t wait to test out workout #1 tonight. It looks killer 😀