SSU 2013 Week 2 Workout and Meal Ideas
Hi friends! Time for Week 2 of this year’s Summer Shape Up! Here’s what to expect so you can take the weekend to plan and prep. Set yourself up for success, and endeavor to make every week better than the last. Here’s this week’s workout: (remember to check with a doc before making any fitness changes)
(Optional dynamic stretching and form rolling)
Warm up, 5 minutes, moderate cardio of choice
Superset 1: Alternate between these two moves to complete 3 sets of each before moving onto the jumping lunges. You’ll come into a lunge with a bicep curl, then onto one leg (beginners, stay on two legs) with a wide row. Do 10 of these, then 10 of your lunge combos on the other leg (wide row into 1-leg triceps extension). Alternate between each side to complete 3 sets of 10 reps for each combo movement.
Jumping lunges: 1 minute (beginners, try walking lunges instead of 1 minute, or a wall sit)
Weighted squats: 3 sets of 15
Jump rope: 2 minutes (don’t have a jump rope? Go for a 2-minute jog, or try some high knees to get your heart rate up)
Superset 2: Alternate between 12 stability ball pushups and 12 stability ball pikes for 3 sets total. If the pike is too much, you can do a knee tuck (just bend your knees and bring the ball in towards your chest, then back out into plank) instead.
Superset 3: Alternate between 12 stability ball back extensions and 12 stability ball leg raises for 3 sets of each. (So you’ll do 12 back extensions, 12 leg raises, 12 back extensions, 12 leg raises, etc.)
Jump rope: 2 minutes
ABC abs: Come into a plank position with your legs on the stability ball and using your core, draw your knees in to your chest to “write” the letters of the alphabet with your feet. How far can you make it??
Follow with cardio as indicated in the Week 2 calendar.
Some meal ideas:
Breakfast:
Whole grain muffin and egg sandwich (English muffin, egg, turkey bacon, cheese)
Cookie dough cereal with berries
Baked oatmeal with fruit
Deli sandwich (sounds weird but is a great, balanced breakfast)
Omelet with sweet potato hash
Lunch/Dinner:
Southwestern stuffed sweet potato
Quinoa veggie burger and sweet potato fries
Thai chicken curry with brown rice
Homemade sushi with seaweed salad
Snacks:
Deli meat wraps (fill with veggies and/or cream cheese)
Caprese salad (cheese, basil, tomatoes, sea salt, pepper)
Banana or a few dates with nut butter
Small smoothie
Homemade trail mix
Edamame
Dessert:
Single size bag of popcorn with chocolate chips and cinnamon
Glass or wine or small cocktail
So what’s on the menu for week 2?
What are you choosing for your cardio wild card?
Make sure to check in each morning with your workout on the blog so we can cheer each other on!
Keep up the amazing work 🙂
xo
Gina
Up all night with sick kid- only had time to do the workout portion this morning… Not a good start but I hope to turn that around for the rest of the week. Veggie sausage and smoothy for breakfast & will have farro, spinach, strawberry & walnut salad for lunch-
Did it! WO#2 was fun with the cardio intervals.
WO#2+20 mins cardio DVD=super sweaty!
Just did Workout #2 (minus the steady state). I ran out of time over the lunch hour. This workout killed me!! My arms and legs were jello. Hope to finish the cardio later tonight.
I’m probably over-complicating things, but I don’t understand how to do Superset 1. Can someone help me out? Do you bend your knees and arms, then straighten up to standing again, then bend over and do the row or do you go from the bottom of the lunge/top of the bicep curl straight in to the one-legged row (so arms stay bent the whole time and you essentially just rotate your elbows out)?
the first way you described!
Wow, this workout was HARD! Just finished….turns out my stability is going to get really challenged using this stability ball ;). Can you recommend a video version of the ball pike….feel like I’m somehow getting “stuck” and not up high enough. Thanks for another awesome workout Gina! Followed it up with 30 min of vinyasa flow.
On a food note…tried your cookie dough cereal this morning for the first time. Oh my gosh! I think I might eat it every day this summer! SO YUMMY!!!
loved that workout 2! And I totally have to try that cookie dough cereal for breakfast, and I haven’t eaten a breakfast cookie for soooo long, this has to change 😉
you.re going to kill me with these jumping lunges!!
Workout 2 left me nice and sweaty this morning!! My steady state was a 20min run around my neighborhood! Totally feeling a difference already:) yay!!
Do you have any modification recommendations for the stability ball workouts? No room for a stability ball in my shoe box apartment!
I’m curious too! I don’t have a ball 🙁
My stability ball and I were having issues and I shoved it (it needs to be inflated and I will deal with it later).
Anyway, modification that I did:
Leg lifts and back extensions – just did them flat on the ground. Trust me, you still feel them. On the leg lifts especially make sure you are using abs and not straining neck.
Push-ups to pikes…just did straight push-ups today. I need to inflate ball for a better pike.
I did do the ABC plank on my sad ball. I suppose you could just do a plank with some alternating leg lifts or something unpleasant like that. 🙂
Hope this helps.
Ahhhh! Jumping lunges are killer! I plan on doing Zumba as my cardio wild card 🙂 ! Question: Last week I hurt my wrist at work. Any weight bearing REALLY hurts my wrist. Do you have any substitutions for the push-ups?
Just knocked out workout 2!
I love the lunge supersets. I have to really focus when I’m doing them.
I’m pretty sure I could win some money on America’s Funniest Videos with my ABC’s. I got it done but it was hysterical. My legs were sweaty and my core is not as strong as it could be. So when you put those two factors together with a stability ball, it makes for quite a show! Haha
Nice and sweaty after Work out 2. My legs are already burning. Forgot to get a jump rope this weekend (will remedy soon!) So I did 2 minutes of jumping jacks as a substitute.
Workout 2 just whipped me into a sweaty mess! Phew!
I just completed Workout 2. ABCs? Ouch. Ouch. Ouch.
I need a do-over of today. Workout 2 in itself is awesome…my execution this morning: not awesome. Nothing sounded yummy today besides chocolate chip cookies and I have zero energy. I’m just going to curl up with a book tonight and hopefully wake up tomorrow pretending today never happened haha.
Just finished workout 2- another winner! Challenged me in the best way possible! I’m determined to get through the whole alphabet at some point this week haha
Realized my core is suuuuper weak after workout #2!
wo2 complete! a super good challenge!
i dont use my stability ball often.. its kinda like getting on a pool float
Jumping lunges… Ouchhhhh 🙂
I never thought I was a beginner at fitness, but this workout convinced me otherwise!!
I had to modify heavily, changed jump lunges to wall-sit etc.,
And the alphabets? Well, I hope to get around to doing the whole thing sometime this week…
My steady-state was 100 sun salutations, which took around 38 minutes.
Thank you for all the effort you put into making this in the midst of your busy life.
I appreciate it.
thank you, friend <3
love that you did sun salutations for steady state. i need to try that!
Just finished work out 2 and steady state! It was a late night work out for me after staying home with a sick little girl…awesome sweaty alone time!
Workout #2 COMPLETE! Followed with 20 min run for 2 1/2 miles. Worked out outside! In the fog and super sweaty!
Ok it is only Tuesday and I have Bronchitis, so I am off to a slower start this week! uuuggg I have managed to go on two 3 miles hikes and to the workout set twice, and it is killing me..in a good way ;)…need to keep going and not stop!
my meals have been good due to fresh veggies and fruits!!
Whew! WO #2 kicked my butt yesterday! There were all sorts of grunting noises mixed in with my “pitbull” station music…haha!
I’m not quite sure I understand the stability ball leg raises in SS#3…I felt like I was going to simultaneously fall off the ball and/or break my weight bench/pull it on top of me 🙁 So I modified–the stability ball between my feet and raised it up to 90 degrees bringing it back not quite touching the floor. I’m hoping this is generally the same muscle group the original exercise was intending to work!
Jump Roping in the middle was a ton of fun.. It’s amazing how long 2 minutes can take!
Just finished my steady state and HIIT on the treadmill and covered 5 miles! (And my legs are still keeeeeeeling me from Workout #2!)
I’ve never used an exercise ball before but I am trying to learn. I am really struggling with balance and can’t figure out how to do the leg extension on it. Any tips for improving?
gave in to the stability ball pushups for set 2 and did regular ones, but rallied for set 3! Also, is anyone else having trouble with the pictures showing up?
Just did my WO2 for the 2nd time this week and it’s definitely a leg burner but feels so good. Finished up with some HIIT cardio. Drenched in sweat 🙂
Great Workout 2! Since I don’t have a stability ball I modified w/ a chair for a couple and found this great ABC abs video on youtube, not you, but it worked as a good alternative for those abs…..http://www.youtube.com/watch?v=bOOITqP8MZU
just finished the second go at wo2. (my schedule is slightly adjusted.)
feels so good! im really loving this challenge. the abcs are fun!!
Checking in! I already felt stronger — better balance on the one leg/lunge combo, and I only had to modify 1 set of the pike abs. Bodies are such amazing machines! I’m starting to notice my abs leaning out a little, this is such a great shape up program.
WO#2 killed me again today! My chest is still a little sore from Monday 😉
Workout 2 was great and it definitely pushed me out of my comfort zone with the moves on the stability ball. Thankfully, I’m not as sore as I was last week in my legs, thighs etc. I’m feeling good and I feel like even my core is getting stronger. 🙂
Did WO2 for today! 🙂
Second Workout #2! Sweat like a boss again. Had to split up my cardio, but it worked out great 🙂
Felt a little easier doing #2 this time around. Still sweaty though!
Could really feel the legs shaking on those squats!
it’s an intense combo!
Wo 2 and hiit in this am, looking forward to round 3 of wo 2- awesome that they feel better by 3rd time thru of the week:)
I did my rest day today and played tennis for some active recovery. Gonna do the hiit and workout 2 tomorrow. I’m a little nervous
This week is my first week back to work from maternity leave. It’s been emotional so my workout and eating have suffered. Hoping to get back into a good routine this weekend!
Wowza! Workout 2 was a challenge!
Totally just realized that I did twice as many lunge combos as I needed to the first time I did this workout, looking forward to it being a bit shorter when I do it again today! (I’m a day behind)
Workout 2 was really challenging but I loved every second of it! Super sweaty by the end! I checked myself in this morning! I am down 1.6 lbs and 1.5 inches! My back and legs are tighter and my arms are getting more muscle definition!
Gina or any others participating have any tips for losing more belly fat and that “mommy’s pooch” and toning that area??
abs are made in the kitchen 🙂 the thing that helped me the most was reeeeeally cleaning up my eating. I personally ended up taking out dairy and it was amazing how fast the bloating went down, but everyone is different. Healthy food choices will take you a long way. Congrats on the baby!
I’m gonna be honest and say I’m a liiiiittle sore from yesterday. 🙂 I like it.
Steady state today is helping my SIL move! Lots of heavy lifting and running back and forth from the house to the car. Breakfast is a smoothie for the road up to LA, my MIL is treating us to lunch and she’s usually pretty good about being healthy when the two of us are joining her, and then date night toniiiiiight! I’ll behave myself for the most part, but date nights are for enjoying yourself right? Everything in moderation.
Zumba for my steady state today. Yay!
Planning on Les Mills Body Combat for Steady State today…would that be considered more of a wild card cardio?
Yesterday’s eating was pretty good, til dinner 😉 It was my husbands birthday and I couldn’t say no to a treat to celebrate the greatest guy ever! Back on today!!!
same as shay above- i think my workout dvd- dancing with billy blanks jrs dance party boot camp might be more of a wildcard than steady state as i intended!
haha has anyone done this one before? I randomly got it from the library and it was actually ok! idk if it held my attention b/c i couldn’t keep from thinking…is this actually the offspring of billy blanks?! or the fact that he and his wife are cute in their workout-ness in a not overly cheesy way (don’t get me wrong, it’s cheesy but they are cute together!)
Did WO #1 yesterday for the second time. It was tough but felt loads better!
I can feel the soreness coming on today though, so I think I’ll take an active rest day and take the pups out for a much needed walk.
Steady state was a nice break from WO#2 today! I finished with a hot vinyasa yoga practice that was marvelous.