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
Looking forward to joining the fun!
Meal planning is new to me but here is a try (hopefully my changing tastebuds are okay with all this pre-planning:))
Monday – Grilled Greek Chicken, artichokes and side salad
Tuesday – Black bean “chili” with pita bread
Wednesday – Salmon and roasted veggies
Thursday – Chicken meatballs in marinara with quinoa and sauteed garlic green beans
Friday – OUT
Saturday – Pork roast with s.potato wedges and collard greens
I am excited to do the workouts. I typicallyl “kill” myself on my workouts but ruin it with too much food. Hopefully combining the shorter workouts with a pre-planned meal plan will put me on the right track. Now off to measure and take photos…yikes! Good luck everyone!
Did the HIIT this morning and about to do 1 set of each of the workouts for today…had a Crossfit class this morning so don’t want to overdo it! 🙂 Starting off Monday right though!
Have shredded southwest shredded chicken soup (loaded with veggies and beans) in the crockpot for later…and prepped a bunch of healthy snacks to take with us on a 3 day hiking trip! Just did workout 1 and 20 minutes of HIIT – printing this out to take with me on the trip =)
So excited!!
Here’s my meal plan for the week
Monday – small sweet potato stuffed with lean sausage and goat cheese – grilled asparagus with lemon and dill on the side
Tuesday – Baked “potato” soup – made with cauliflower as a substitute, and using almond milk as the dairy, with goat cheddar and turkey bacon
Wednesday – Salad with grilled chicken – w/ olive oil and vinegar dressing
Thursday – eating out – planning on getting salmon with steamed veg on the side
Friday – Mexican – planning on eating the chicken with veggies and guac – no beans or tortilla
yeah did the workout and had clean eats for breakfast (plain nonfat yogurt with cinnamon, strawberries and blueberries with a half cup of all bran cereal mixed in for crunch!
Already started the morning with HIIT in my hike. The last 3 minutes were tough! 🙂 Great start to the day. Workout 1 will be later!
Awesome suggestions – I can’t wait to give this workout a try!
Just did Workout 1 over my lunch break. It’s awesome and didn’t take nearly as long as I thought. Also – I sweat like a beast – amazing!
Thanks so much! I was in a real workout slump, and I am thinking this is just what I need to shake things up.
Super excited! Here’s my tentative idea plan:
Breakfasts: I used to be hooked on your breakfast cookie dough cereal, so I’m bringing that back this week (so tired of hot oats). Also lots of (big) smoothies.
Lunches: Big batch of beet&black bean burgers, and sauteed garlicky greens with lentils and roasted sweet potatoes.
Dinners: I’m recreating a favorite sandwich (from R+D – the crispy chicken sandwich) but in salad form – they use this amazing kale/cabbage honey mustard slaw that would be great as a bed for oven crisped chicken. Also, brown rice spaghetti with marinara and meatballs, grilled salmon and zucchini, and possibly cooking braised short ribs for friends one night.
Looks can be deceiving with this workout- felt the burn but it was great! Thanks so much for doing all of this- I love the Shape Up series!
I did workout #1 this morning and loved it! Can’t wait to do it again on Wednesday 🙂
I just did the first workout in my bedroom. It was terrific! Thanks Gina!
so i just signed up after the day is mostly over but i’m looking forward to making the crustless quiche for the week’s dinners tonight. planning on breakfast cookies for breakfast & frozen trader joe’s meals for lunch. can’t wait to get started!
I’m excited to join! Here’s my meal plan for the week.
Monday: Chicken Caesar Salad
Tuesday: Spicy Shrimp Noodle Bowl
Wednesday: Blue Cheese Stuffed Pork Chops with roasted veggies
Thursday: Portobello Sandwiches with oven fries
Friday: Out
Awesome workout this morning! Killed it…. And by that I mean it killed me:)
awesome workout- loved it!
Do you know if any of these workouts would make my separated abs worse? I am 7 months postnatal and my abs are still not back together. Any tips?
woo baby! hiit and wo1 complete. those bananas are THE BUSINESS! (why is my floor so dirty?)
Did Work Out 1 today. IT WAS KILLER and I loved every second of it!
Day 1 complete! I didn’t have a bench for the knee tucks so I tried it off the side of my coffee table but didn’t have the coordination for that (good thing no one got that on video haha) so I did mountain climber twists instead. Workout 1 kicked my booty!
Workout #uno knocked out this morning! Such a good burn (especially followed by the HIIT). Then my family proceeded to walk all around Six Flags all day long. Wiped out from all the fun.
Finished workout 1 and 20 minutes of HIIT on the stair master this afternoon! I can already feel I’m gonna be sore tomorrow! Thanks!
Completed workout #1 for today!
Loved workout one!
My butt has officially been kicked!
I got in the game a little late today, but my mind and heart were ready to go !! Did a 20 HIIT in the morning, had a protein shake for breakfast , salad beast for lunch and an embarrassing dinner . I will plan my week tonight. You ladies have some awesome meal ideas going on here!
WHEW!!! Feelin’ GREAT!
Did WO1 and HIIT in the gym – all except the banana. (have to try that in the privacy of my own home. Can you give more info about the HIIT part – I googled and found a recommendation for beginners to do 30 seconds hard, and 2:30 recovery. I used the elliptical and just cranked the resistance up and went as fast as I could during the 30 seconds. Does this sound right…? Picked up oatmeal, chicken breasts and lots of fresh fruit and veggies on the way home! Thank you!
wow! that was such a good workout Gina, Thank you thank you!!
Whew, I did workout one and a 20 minute HIIT (your 5-minute holiday HIIT workout, 4 times) and it really kicked my booty! I thought the banana would make the workout end on kind of an easy note, but I was wrong – that is way more difficult than I imagined! I’m so excited to participate in the summer shape up, and I’m really glad that it will be finishing up right before the Fourth of July because I’ll be spending a lot of time in my bikini around then! Perfect timing 🙂 Thanks for all of your hard work and for sharing this with us!
Here’s my dinner plan for the week:
Monday – Bacon and Sweet Potato Hash and Green Salad
Tuesday – Chicken and Avocado Salad with Roasted Asparagus
Wednesday – Coconut Shrimp with Mango Salsa and Broccoli
Thursday – Leftovers or (Healthy) Take-Out
Friday – Black Bean Burgers, Sweet Potato Rounds, and Broccoli
Saturday – Grilled Salmon with Mixed Grilled Vegetables
AHHHH I loved the work out. I am so excited for what’s to come in the next few weeks. Honestly, you’re a lifesaver. I’ve been feeling a little “blah” lately and these workouts and meals are just what I need to get back on the right track. Thank you Gina! 🙂
Did this last night while watching the Bachelorette!
Got my workout in last night. Wasn’t sure if it was going to happen but it did. Woo hoo
Did Workout 1 for the first time last night and loved it. I really liked the swinging dumbbell move. I’m glad I read the article on the correct form for these because I’m really feeling it in my core and buttock this morning. Thanks for the great workouts! You rock!
Did workout #1 last night and it was great! It was so nice to change up my routine! I also made a breakfast cookie last night, OMG… Amazing!!! Just by changing things up I have found more motivation that I have been lacking! Can’t wait to continue.
Hi! I got the email with the password but I’m having trouble figuring out where the calendar is.
I had my first breakfast cookie this morning! It will definitely become a morning staple at my house! So excited for SSU!
I also don’t see the calendar in my newsletter, and I signed up late (today).
Hi! I must admit, the first thing coming into my mind when I saw the workout was, that it could be easy and relaxing :D, but it really rocks!!! I am looking forward for my early morning WO tomorrow 😉 I am also trying to focus on normal portion size of my meals and eating clean as much as possible. Thanks a lot for your effort ! 🙂
Got my cardio in today. Another great workout completed.
Hoooly cow, lady. Yesterday’s workout was a KILLER, especially doing HIIT *after* strength! Super sore today. Managed to knock out a 30 minute run today though, and now I’m ready for foooood. Excited for this series!! Thank you!
Little late joining so just went and started with day 2 but cannot wait to try the workout! I’m not the best with the health eating so this will definitely be a challenge for me and need to spend some time looking at different options and looking at everyone’s amazing meal plans!
Little late joining so just went and started with day 2 but cannot wait to try the workout! I’m not the best with the health eating so this will definitely be a challenge for me and need to spend some time looking at different options and looking at everyone’s amazing meal plans!
Little late joining so just went and started with day 2 but cannot wait to try the workout! I’m not the best with the health eating so this will definitely be a challenge for me and need to spend some time looking at different options and looking at everyone’s amazing meal plans!
Little late joining so just went and started with day 2 but cannot wait to try the workout! I’m not the best with the health eating so this will definitely be a challenge for me and need to spend some time looking at different options and looking at everyone’s amazing meal plans!
Link to cardio calendar was not working for me. Anyone else having issues accessing it? Tried on PC and Mac and keep getting “undefined” error. Thanks!
I am as well, was reading the comments to see if there was a solution someone had found. I tried IE and Chrome. 🙁
cardio guidelines and weekly calendar are here: http://fitnessista.com/2013/06/summer-shape-up-2013-intro-post/
Day 2 done – took a spin class 🙂
Just signed up last night so I did the Day 1’s workout (HIIT & Week 1 Workout) today. Even though I was a sweaty mess when I was done, I loved every minute of it!